On the motion of adverse weight loss method

Most for his physique is not very satisfied person would choose the movement method to help you lose weight. But we have to exercise for weight loss methods correctly?

Exercise intensity is too high, too frequent

In order to keep energetic and movement of freshness, fitness program should be a degree of relaxation, i.e., short time of endurance training (such as 20 minutes) practice and long time low intensity (40 ~ 60 minutes) with the. High strength practice a week should not be more than 2 times. You know, the training intensity is big, the body recover more slowly. The ideal state is a high strength training 2 days a week, 1 days of rest time. In strength training, in between the 2 exercise the same muscles should be at least 1 days of rest.

Stick to the same set of strength training

For each muscle group, learning a 2 ~ 3 kinds of practice methods, try a new angle and new instruments, without the guidance of coach, can refer to relevant books and tapes. For example, if you often lie to finish the dumbbell chest pushing exercises, so can try to adjust the angle of the bench; if you normally use the chest, you can try dumbbell press or barbell press training. Learn a variety of training methods, as far as possible every 6 to 8 weeks for 1 sets of exercises.

The lack of challenging endurance training

Instead of always step by step in high intensity endurance training, as weekly insert 2 high intensity training. For example, on a treadmill to warm up 10 minutes later, sprints or slope run for 30 seconds to 1 minutes, and then 1 to 3 minutes of bag manufacturer high strength exercises as the recovery. This alternate 10 ~ 20 minutes, then stop.

The weight of the dumbbell is not suitable for

For high intensity strength training, practice doing 4 ~ 6 times each, and for moderate strength exercises, each exercise 8 ~ 12 times. The weight of the choice should be appropriate, with each practice last very difficult to finish is appropriate, but not heavy enough to make the action degree of deformation. If the completion of the final practice for the 1 time, felt oneself also has the ability to do 1 times, I suggest you put the weight increase 5 ~ 10%. You may find that, after a substantial increase in the weight, you can reduce the number of repeat, it does not matter, as long as the target muscles in the last few repetitions can feel fatigue. Rest assured, lifting to fatigue is not the muscle practice huge thick. To master the correct exercise methods, let your business is no longer a stagnant!

Repetitive action too fast

Each action takes 6 seconds - 2 seconds of lift off, 4 seconds down. In the down process, because of gravity assisted, so this stage should take action to put more slowly, in order to achieve sufficient strength. Experts believe that the slow motion is a bag factory major improvement, so that you can gain maximum benefit from strength training in.