Let you do more with less, “lazy” fitness
How to “slack” fitness and get twice the result with half the effort, only to consume the excess heat in the body, in order to achieve the purpose of body sculpting, weight loss, the following small series introduces you to 4 fitness tips, although a little “lazy”, but the effect is twice the result with half the effort.
让手臂自然摆动 纽约罗弗特杰姆健身馆的馆长肯·菲茨杰拉德说，当你在踏步机、椭圆机或跑步机上健身时，让手臂自然摆动，或轻轻地将双手扶On the handle of the device, you can burn 10% more heat.
He said: “When your body leans on the handle, your amount of exercise is discounted.
Aerobic exercise relaxation If you master the strong rhythm in a half-hour aerobic exercise, you can achieve twice the result with half the effort.
That is, a gentle recovery time is added in the interval of high-intensity exercise.
The same is a half-hour aerobic exercise, which has a strong and weak exercise that consumes twice as much heat as a rhythmic movement.
Dr. Catherine Jackson, director of the Department of Sports Performance at California State University, said: “If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high level of strength.
One-legged force when riding a bicycle When you are exercising on a scooter, intermittently letting one leg press harder to increase the strength of the exercise.
At the beginning, you can first pedal the pedals with medium strength for 4 minutes, then focus on the left leg and high-intensity pedals.
After 30 seconds, change the right leg as the main force leg and then lick for 30 seconds.
Then, the two legs together for 4 minutes at medium speed for adjustment and recovery.
In this way, squat for 1 minute on one leg every 4 minutes and exercise for 30 minutes.
Michael Yusef, fitness training manager at Chelsea Pines Sports Center in New York, says that one-legged braking can help you burn 20% more.
Split exercise time Yusef also recommended that the exerciser split the usual exercise into two segments.
For example, if you used to run 5 kilometers a day, you can split it into 2.
5 km, at night 2.
He said: “When the exercise time is shortened, you can try to increase the intensity, so you can increase the calorie consumption at the same distance.