How to eat and how to practice? Fat becomes muscle, and girls begin to work hard to keep fit. How can a Zhai fall behind
<sweat! fitness girl is a very typical film with smuggled goods - spreading the knowledge of fitness methods in the cloak of beautiful women's funny animation. there is a lot of hard core knowledge. donglingjun arranges a"learning"note of the first two words and plans to catch up with him to lose weight and practice muscles. you can copy your homework. fat becomes muscle. those girls are playing hard to keep fit. how can a zhai fall behind?
Basic movements
1, bench press
Exercise muscle groups: triceps brachii (upper arm), deltoid (shoulder), pectoralis major (chest muscle).
Applicable crowd: it is recommended to train people who want to increase their chest circumference.
Action Essentials: pay attention to the line of sight directly below the pole and tighten the shoulder blades. The waist is arched like an arch. Inhale, slowly put down the pole, exhale and lift it up.
Reference training amount: girls' initial training, 20kg, 3 groups, 10 times in each group (it can be reduced if they can't lift). Girls practiced, 40 kg, three groups, ten times.
Precautions: safety pin must be used, safety first. Exercise should be rhythmic and let the muscles rest for a few days. When the fatigue subsides, challenge again.
2, squat
Exercise muscle groups: quadriceps femoris (thigh and hind tendon muscles), inner thigh and gluteus maximus (buttocks).
Applicable crowd: it is recommended to think about training for people who want to lose weight.
Action Essentials: while half squatting, inhale and let the waist fall parallel to the thigh and the ground. Instead of bending the knee, let the ass sit down. Exhale when you get up. At this time, be careful not to straighten your legs completely. Be careful not to push your knees too forward. Imagine putting your pelvis down, making your hips parallel to or slightly inclined to the ground, and then return to your original position. It also helps to lose weight.
Reference training amount: master the rhythm, ten times per group, three groups per day.
Precautions: many people do not practice squatting, but only the upper body. If you don't practice your lower body well, it will become an imbalance with only thin legs, which is commonly known as little chicken legs. So this project is still very basic. We should keep practicing.
3, high pull-down
Exercise muscle groups: latissimus dorsi, teres major and other back muscles.
Applicable crowd: vacant. This is a back muscle centered exercise.
Action Essentials: in front of the neck, that is, if it is pulled down from the front of the head, it should be pulled to touch the chest. Pay attention to lean back your upper body when you go down. Don't relax during playback. Slow down as much as possible. By consciously tightening your shoulder blades, you can make effective use of your back muscles.
Training amount & amp; precautions: if you don't want to practice your back muscles too much, you can exercise your muscle endurance. Lighter weight increases the number of times, you can enhance muscle endurance. At the beginning, it is appropriate to choose a weight that can be pulled about 20 times.
4, flat support
Exercise muscle groups: abdominal muscles, trunk related muscle groups
Applicable crowd: people who want to show 8 muscles
Action Essentials: keep your body straight and support your body by your toes on your elbows. This is the basic posture. Use your abs, elbows at right angles, and don't lift your chin. Be careful not to bow or collapse at the waist. Keep your body in a straight line and exert force on your abdomen.
Reference training amount: try the standard posture for 30 seconds, and then group to extend the time.
PS: sweat! The animation"fitness girl"also introduces the action"dragon flag"to practice abdominal muscles. This feeling is difficult, which is omitted here.
Efficient diet
1. Drinking BCAA (branched chain amino acid drink) before training can alleviate muscle pain (this point is controversial) and prevent muscle protein decomposition.
PS: supplementing BCAA is the suggestion given by the fitness coach in the animation. Donglingjun thinks it's OK not to drink this thing if he doesn't want to prevent muscle loss, don't want to practice good-looking muscles and just lose weight. After all, it's not cheap.
2. Train hard and keep up with your diet. Students who want to increase their muscles should pay special attention. Diet and exercise are not recommended. To build a beautiful body, it's best to keep exercising while eating a balanced diet. As long as you form the habit of regular exercise, your body will naturally change even if you don't force yourself to lose weight.
Although dietary restriction itself is not a bad thing, extreme dietary restriction can indeed temporarily lose weight. However, due to insufficient nutrition, the amount of muscle is also reduced. As muscle mass decreases, so does metabolism. In the end, most of them will rebound once they return to normal diet. Moreover, due to the reduction of metabolism, it is more difficult to lose weight than ever before. Especially for students with long physical periods, it is recommended not to adopt extreme dietary restrictions, exercise and eat well.
3. Prime time: if you eat protein within 30 minutes after fitness, you can greatly promote muscle growth. Those who want to increase muscle should pay attention to this one.
Other comprehensive knowledge
1. Fitness starts with large muscles, which will be more efficient.
2. Swimming can practice the muscles of all parts of the body, and it is also convenient to adjust the burden on the body. Many people practice swimming while doing weight training.
3. If you want to burn fat, you have to do some aerobic exercise. For example, it's OK to beat sandbags, but please be careful not to blow sandbags like the female owner. You'll lose money.
4. There is a back training action called hard pull deadlift. Incorrect posture may lead to serious injury. Novices are not recommended to try.
5. It is necessary to warm up before exercise, but it is harmful to force stretching as soon as you come up. Just do dynamic stretching before exercise. Dynamic stretching requires moving hands and feet to warm up the body. Can improve muscle flexibility. Warm up the body, prevent injury and improve sports performance. What is dynamic stretching? The well-known campus broadcast gymnastics is a kind of dynamic stretching.
6. Stretching is to wear clothes that are convenient for activities. Don't make the sound of clothes breaking and clicking like the female animation owner, which will cause trouble to the male audience nearby.
The above is the hard core fitness animation sweat! The study notes of the first two words of fitness girl. If you want to copy your homework, take it quickly. The code is hard. Remember to pay attention to and encourage Dongling to chat about animation.
Routine benefits: I feel that the suggestions in the animation of"fitness girl"are more inclined to the direction of increasing muscle (fitness direction). After all, there are female owners who are muscle control, and the watchers need to refer to them as appropriate. A netizen said that it is good to practice a little muscle to attract the opposite sex. If you practice more muscle, the attraction may be Onlookers.
