Squats: can significantly improve the pear-shaped body, MM can watch TV while doing exercises. For different parts of the thin legs can take the basic standing, toes slightly inward, outward standing position, on the tightening of the outer leg muscles, the inner muscles have a significant effect!
Jumping rope: jumping rope for 10 minutes without interruption, and jogging for 30 minutes to consume about the same amount of calories, is a low time consuming high energy consumption of aerobic exercise. Long-term adherence can make the legs become tight.
Waist exercise: want to become “small waist” MM can sleep on their backs, legs bent two arms on the side of the body, head and upper body slowly upward, stay about 1 minute head and then fall, repeatedly until the muscles feel sore. Persistent can make the waist and neck line become beautiful.
Tips.
During aerobic exercise, the body inhales 8 times more oxygen than in a quiet state. Long-term adherence to aerobic exercise can increase the number of hemoglobin in the body, improve the body’s resistance; improve the efficiency of the cerebral cortex and cardiorespiratory function, increase fat consumption, prevent atherosclerosis, and reduce the incidence of cardiovascular disease.
Moderate exercise is a low-intensity, low-energy-consumption exercise pattern, also known as “moderate exercise. The so-called moderate, is the weekly consumption of 2,000 kcal of physical exercise, equivalent to 2 to 3 hours of table tennis.
Moderate exercise through a certain amount of whole-body exercise, the overall improvement of the body’s functions, and thus improve the quality of the human body. Aerobic exercise is characterized by: the energy required for exercise is mainly provided by oxidation of body fat and other substances; about 2/3 of muscle groups are involved in exercise; the intensity of exercise is between low and moderate, and the duration is only 15 to 40 minutes or longer.
There are various forms of aerobic exercise, such as brisk walking for weight loss, jogging for weight loss, jumping for weight loss aerobics, swimming for weight loss, cycling, tai chi, etc. Exercise three times a week, each exercise time of about half an hour or longer. The intensity should vary from person to person: 20 to 30 years old, the heart rate should be maintained at about 140 times / min when exercising, 40 to 50 years old, the heart rate should be maintained at 120 to 135 times / min when exercising, 60 years old and above, the heart rate can be maintained at 100 to 120 times / min when exercising.
