Full body fat burning! It is recognized as a 'fat killer' action, insisting on it every day, smoothing the stomach and thinning the legs
Too busy at work, too many things to do, no gym near home and work... Just figure it out, how long have you not been exercising?
Back pain, body out of shape, continuous minor illnesses, colds and coughs at every turn, and getting weaker and weaker, all of which are related to lack of exercise.
World Health Organization table: Inadequate physical activity has become the fourth leading risk factor for death globally. Long-term lack of exercise will reduce the function of tissues and organs by 30%.
There are many benefits to developing a habit of exercising. It can not only control weight, but also improve physical fitness, improve sleep, prolong life and many other benefits.
- Feel happier
When we exercise, our brains actually produce substances called "endorphins," which are happy substances, and a few minutes of exercise can start you feeling better. After developing the habit of exercise, it can keep you in a good mood for a long time, help to improve your thinking ability, and restore the ability to control your life.
- The brain is more active
Relevant studies have shown that people who have been exercising for a long time have new areas of the brain that control movement, including the frontal cortex. The frontal cortex is involved in complex human thinking activities. Therefore, the brain is more energetic. Moreover, people who exercise regularly have more energy and are less tired.
- Cardiopulmonary capacity is enhanced
Regular exercise can strengthen a person's heart and lung function. May reduce the risk of heart disease, improve your blood cholesterol levels, and help prevent and control high blood pressure. Aerobic exercise is the first choice for improving cardiopulmonary function: brisk walking, jogging, cycling, swimming, etc.
- Bones become stronger
As we age, our bone calcium will gradually lose, and the effect alone is not good. Exercise helps with bone building, strengthens your bones, prevents osteoporosis, and protects your body's balance and coordination.
- Delay aging
Have you found that people who exercise regularly are actually younger? Regular exercise is the best way to fight aging. Compared with those who do not exercise regularly, the former does not lose muscle mass and physical strength with age, and does not increase body fat and cholesterol levels, which can keep our immune system healthy and stable.
- Reduce the incidence of cancer
The National Cancer Institute found that adults who exercised the most had an average 7% lower risk of developing cancer compared with adults who exercised the least. Those who exercised the most, who walked briskly for more than an hour a day on average, were 42 percent less likely to develop esophageal cancer, 27 percent less likely to develop liver cancer, and 23 percent less likely to develop kidney cancer.
According to the "Dietary Guidelines for Chinese Residents", it is recommended to do moderate-intensity exercise at least 5 days a week, with a duration of no less than 30 minutes each time, accumulating more than 150 minutes per week.
Adults need to perform physical activities equivalent to more than 6,000 steps every day. I hope that everyone will continue to exercise on the basis of controlling drunkenness, and a good figure will beckon to you.
The amount of physical activity for adults is equivalent to 6,000 brisk steps per day. You can choose any activity you like, such as: Tai Chi 40-60 minutes; yoga 40-60 minutes; brisk walking or jogging 40 minutes; cycling 40 minutes ; Swimming for 30 minutes.
If you want to improve your weight loss efficiency, you can also try to do the globally recognized fat-burning exercise - burpee.
Burpee is also called standing and lying jump. This action combines squat, push-up, squat take-off, bent legs and abdomen and other actions, which can activate more than 75% of the muscle groups in the body.
The principle of burpee jumping: In fact, the trainer's heart rate, that is, the number of heartbeats per minute, is rapidly increased to the maximum in a short period of time, prompting the energy to be exhausted as soon as possible, and mobilizing more fat to produce energy. Can burn more fat.
Persistent burpees for a long time can enhance the heart pumping ability, cardiopulmonary function, relieve shoulder arthritis, knee arthritis, etc.
Standard pose for burpees
Action essentials:
1) Jump forward and jump up, then squat down and jump back to support your body.
2) Open your arms wider than your shoulders, keep your abdomen tight, and bend your elbows to support your body.
3) Keep your back straight, touch the ground with your forefoot, breathe naturally, inhale through your nose and exhale through your mouth.
The training plan is adjusted according to the individual situation, usually: do as much as possible within 30 seconds, rest for 10 seconds as a group, 5 groups per day; do 20 consecutive repetitions without time limit, rest for 30 seconds as a group, do 5 groups per day; no Take a break, keep doing it, and keep going until exhaustion. Just start practicing 3 days a week.
ps: Remember to warm up before exercise and stretch after exercise. If you have heart disease, high blood pressure, diabetes and other diseases, please choose burpee jumping carefully as a way to lose fat.