+86-0574-63738533
allan@mxhuge.com China Fitness Equipment Suppliers
For example: Tabata Definition: Tabata is a 20-second h […]
For example:
Tabata
Definition: Tabata is a 20-second high-intensity exercise, rest for 10 seconds, repeats 8 sets, a total of 4 minutes, and finally achieves extreme fatigue.
Function: Tabata training method is a training method to improve physical fitness by improving aerobic endurance and anaerobic endurance.
Training recommendations: training is suitable for trainers who have a certain sports foundation and physical reserve. The training includes 12 sets of actions, including leg lifts, opening and closing jumps, leaning small steps, poppy jumps, leg lifts, freehand rope skipping, boxing jump punches, forward and backward jumps, alternate elbow planks, etc.
Well, it's that simple. If you talk about some training actions, you can also collect 8-10 similar actions, and then design a set of your own Tabata based on 20 seconds of full exercise and 10 seconds of rest cycle!
note:
1. Strictly control the intermittent time.
2. The team is separated by 2-4 minutes (rest until the heart rate is not less than 120-130)
Third, each team does their best.
4. Gradually proceed according to physical condition.
HIIT
Definition: High-intensity interval training is a training technique that allows you to perform full, fast, and explosive exercises in a short period of time.
Elementary: Go fast with weights.
Try to walk fast for 20s-30s and slowly for 30s-40s for 15 minutes.
It is suitable for friends with weaker physical strength or heavier weight.
Elementary: Open and close springboard support.
Exercise for 20s, rest for 40s, and alternate exercise for 10 minutes.
Opening and closing jumps can enhance cardiopulmonary function, and plank support can fully exercise the core muscles, laying a good foundation for novices.
3. Intermediate: Intermittent sprint.
Sprint for 30s, jog for 30s, and alternately complete 12 minutes.
Don't think that running is simple, sprinting requires a strong cardiorespiratory reserve, and the muscles of the whole body are involved, so you must have a certain foundation before you can try.
Advanced: Bobby Jump + Kettlebell Swing.
In the dormitory, you can choose heavy objects instead of kettlebells, such as 5L bottled water.
Exercise for 20s, rest for 20s, and complete the two movements alternately for 16 minutes.
Poppy jumping is the best action to quickly improve the heart and lungs. The kettlebell swing involves the muscles of the whole body.
Everyone should take active time and do appropriate exercise!
Common misunderstandings in fitness, have you stepped on thunder?
Member of the athletics school.
School of Computer, School of Software, School of Cyberspace Security Yuan Zhangcheng.
We asked him about some minor misunderstandings about fitness, and we also made simple professional inquiries about him. Please avoid lightning:
Psychological misunderstanding
Does running make the legs thicker?
Answer: No. Jogging (with a heart rate between 60% and 70% of the maximum heart rate) is aerobic exercise. It is also a medium-to-low-intensity exercise that mainly exercises cardiopulmonary function. Slow muscle fibers make the legs thinner.
Prove the thin legs of excellent marathon runners:
Then why are the legs thick? The wrong running posture also increases our risk of injury.
So what is the correct running posture?
What is the reason for thick legs?
Do not stretch after running!
How to stretch properly?
How should jogging be run? Here is a suggestion. Please put away the grapefruit:
Beginners who are interested in jogging are advised to run 2 to 3 kilometers each time for the first month, 15 to 20 kilometers per week, and then increase by 15% to 20% each month. On average 5-6 times a week.
PS: If you have good athletic ability, you can speed up the running speed appropriately, and breathe while running. In summary, long-term aerobic exercise will not make the legs thicker, but will help runners lose weight and shape their legs.
2. Climbing stairs hurt your knee?
Answer: wrong. In fact, the knee created by nature is not so fragile. If you choose to climb stairs as an exercise action, you should try to focus on the hips and feel the force of the hips, which can reduce the pressure on the knees to a certain extent.
Before doing exercises that affect your knees, you must warm up properly. That is to say, in order to reduce unnecessary wear and injury, the knee joint should be avoided to move around. In addition, the level of training should also be mastered to ensure that the toes of all sports are aligned with the direction of the knee to reduce impact and protect the knee.
Eating after practice is for nothing?
Answer: wrong. The content of the diet is very important, and you cannot eat casually. For example, the intake of fat at this time will affect the synthesis of protein, and the intake of carbohydrates will increase the speed of glycogen synthesis in the human body. This is the most professional choice, which is more conducive to muscle gain, fat loss, and muscle preservation. Therefore, it is recommended: Eat low-glycemic and slow-speed carbohydrates before exercise to ensure continuous energy supply during exercise. Supplement fast carbohydrates after exercise to speed up recovery after exercise.
Is it more beneficial to lose weight if you do oxygen without breakfast?
Answer: Not necessarily. Although liver glycogen is basically depleted when we get up in the morning, people who are aerobic will mobilize more fat supply energy and improve weight loss efficiency, but this is the result of long-term adaptation of the human body. Assuming only occasional fasting aerobics, the effect is not obvious. In addition, a delicious breakfast is not only good for the body, but also good for weight loss. Eat well for breakfast, liver glycogen is sufficient, and systemic metabolic consumption is increased.
Where to lose weight?
Answer: wrong. There is no partial subtraction. Fat must be metabolized throughout the body, not thin. Because no matter what training is done, the body must use whole body fat for energy. In order to lose weight, it is necessary not only to increase exercise consumption during physical exercise and control the calorie intake of diet, but also to increase daily calorie consumption (such as walking instead of taking a car, climbing stairs instead of elevators, and exercising for an hour instead of Ge You lie down), so that you can tell the meat.
Action misunderstanding.
First, squat
Common wrong posture: chest arch, back and knee buckle (note: toes forward, knees to toes when squatting)
Proper squat:
Second, plank support
Common mistakes: hips are too high, waist collapse (injury to the waist)
Recommended reading : How To Exercise Properly?(1)