Great exercise to shape a perfect body.

<P> Turbid water, you always feel that they belong to the type will gain weight, simply eat and drink freely of friends envy you to death ... ... </ P> <P> obvious reason for the difference caused by the complexity, but ., between individuals of different metabolic rate is also a critical factor. .Therefore, the solution is to make your workout more efficient and to improve your metabolic rate, so that the body burn more fat and calories. .</ P> <P> the four strategies in this article will help you put the body into an efficient fat burning machine, and provides specific metabolic rate for aerobic exercise and strength training program. .</ P> <P> in 24 hours, the movement the more calories consumed, the higher the body's metabolic rate. .This article provides a general training to raise metabolic rate, increase calorie consumption, and exercise program to increase muscle composition. .This program includes aerobic exercise and strength training, it is challenging. .Time each day for 20 to 50 minutes, and the necessary equipment with dumbbells, medicine ball with the pedal. .</ P> <P> exercise program (aerobic + strength, or only aerobics </ P> <P> you will be 3 times per week on alternate days of aerobic exercise with different intensity and 3 "challenge cycle" exercises (with .Oxygen + Power). "Cycle Challenge" exercises include three 6-minute combination of aerobic exercise and muscle exercise. aerobic exercise 3 times a special uniform, including 2 practice and 1 variable speed exercises. Specific arrangements are as follows: </ P> .<P> the first day: Uniform aerobic exercise </ P> <P> Day: Challenges cycle </ P> <P> Day: variable aerobic exercise </ P> <P> Day: Challenges cycle .</ P> <P> DAY: Uniform aerobic exercise </ P> <P> sixth day: Challenges cycle </ P> <P> seventh day: Closed </ P> <P> primary exerciser .you can only practice twice a week aerobic (a uniform, a variable speed) and two "challenge cycle." fitness has improved so, then increased to 3 times each. </ P> <P> each exercise with 5 .minute warm-up began, including the shoulder and arm circling simple, fast walking or standing high leg away, his arms held flat side swivel around, so go back lunge. </ P> <P> after exercise, .To do the major muscle groups stretched for 30 seconds of static, to avoid vibrating stretched. </ P> <P> when you were running, cycling, board level and other aerobic exercise, the faster, the more calories consumed .This is the most basic principles of weight loss. And the greater the exercise intensity, metabolic rate, the faster, the longer the duration. This requires that you constantly in motion limit the impact of their own. You can choose any kind of aerobic exercise .the following form of exercise, indoor and outdoor can be. If you are using aerobic equipment, the functions can be set at Manual, and then transform according to plan resistance to the set speed and the strength of the slope. </ P> <P> ※ .heat consumption is based on the weight of 65 kg female. </ P> <P> challenge cycle exercise (two, four, six </ P> <P> challenges include the exercise cycle 6 minutes of aerobic exercise and strength training super set of the .3 times alternately, with no rest and pause. each exercise to 3 minutes of low intensity (RPE3) aerobic exercise, and then increase speed, slope, or the resistance to do another 3 minutes, the sequence is as follows </ P> <P> 1. .Warm up for 5 minutes. </ P> <P> 2.6 minutes of aerobic exercise, strength after doing 1 set of super-group. </ P> <P> 3.6 minutes of aerobic exercise, then do a super set of power 2 .. </ P> <P> 4.6 minutes of aerobic exercise, strength 3, then do a super group. </ P> <P> 5.6 minutes of aerobic exercise (as the case may be physical). </ P> .<P> 6. relax. </ P> <P> super-group strength training </ P> <P> combination of exercise is better than a single practice. lunges at the same time if you do twist action, not only the leg and hip .muscle has been tempered, the abdominal muscles are also involved in the work. The more muscle to participate in an exercise in unit time the more calories consumed. In this scheme, each movement exercises 10 to 15 times or continuously for 30 seconds .minutes, then immediately start the next move in the middle to take a break. In one week, you can one day do 10 to 15 times each, the other day for 30 seconds. </ P> <P> 1 Supercup group </ P .> <P> actions: squat and vertical jump combinations </ P> <P> stand feet shoulder width, the two holding a 2-4 kg of solid ball in the chest. chest and abdomen, overhanging the .give the ball to the head. knees squat, to the thigh almost parallel to the ground, then erect recovery starting position with straight legs, the ball is still held in the head. repeat this action 10 to 15 times or 30 seconds. and then put the ball down, and then do .continuous jump squat, jump on the move when the arms naturally to his head. target muscles: quadriceps, biceps femoris, gluteus, calf, upper back muscles, shoulder muscles. </ P> <P .> Action two: push-ups and push from the combination of kneeling </ P> <P> the first to do standard push-ups 10 to 15 or 30 seconds (if difficult, can support the knee touch the ground, the knee brace lying). and then double- .landing knee support, elbow to elbow and shoulder down parallel to the body, with the help of inertia from the hands pushing off the ground. bent again immediately after landing for a second, until the completion or the number of stable time. If you think too hard, you can .men pedal pad. </ P> <P> 2 Supercup group </ P> <P> actions: lunges twist combination </ P> <P> standing feet shoulder width, hands on hips or the .holds a 2 to 4 kg dumbbell. left foot step forward, knees into the lunge. to the top of the left knee in the left ankle, right knee pointing to the ground, right foot lift. the body is stable, upper body leaning forward hip flexion ., his arms extended beyond its borders outside of his left leg. and then restore the body upright standing position. and then left foot step to the outside, kicking his right leg straight, bend the left knee into a side lunge, left leg lateral arms extended beyond its borders .. once again restore the body straight, this is done on one side of the practice. and then for the right to practice. </ P> <P> target muscles: quadriceps, biceps femoris, gluteus, thigh muscle, .calf muscle, the abdominal muscles. </ P> <P> Action II: single leg bent rowing portfolio </ P> <P> bent, right leg standing support, lift left leg dangling behind him, heels up. .left hand holding a 2 to 4 kilograms of dumbbell hanging at the bottom of the left shoulder. to maintain balance, bend back the top of the dumbbell pull the left elbow, then down, the body reduced to a standing position. finished side of the number of times, for doing the other side. .Target muscles: the upper back muscles, shoulder muscles back, abs, stretching back muscles. as a stable inner thigh muscles of the gluteal muscle and has also been strengthened. </ P> <P> Action three: squat stand .from the curl, the lifting dumbbells portfolio </ P> <P> standing feet shoulder width, hands each holding a dumbbell in 2 to 4 kilograms side of the body, palms inward. abdomen. knees squat, to the thigh and the ground .parallel, stand up and bend the right knee while lifting his right leg, hands shoulder-length front dumbbell curls (palms still relative). to keep one leg standing position, lift the dumbbell from the shoulder to the head before. down to restore, repeat 10 to 15 .times or for 30 seconds. In other side do. Target muscles: quadriceps, biceps femoris, gluteus, biceps, shoulder muscles and the central front, on the back muscles. </ P> <P .> 3, Premier Division </ P> <P> one action: throwing the medicine ball with his back turned to the wall </ P> <P> arm from the stand with his back to the wall, feet shoulder width apart. </ P> < .P> knees slightly squat. two carrying a 1 to 2 kg of solid ball in the chest, elbow, do not let the ball close to the body. torso to the left turn, straight legs at the same time throw the ball behind the wall hard. When .When the ball bounced the ball with both hands and homeopathic right twist, restored to starting position. completed frequency or time for the side to do the other side. Target muscles: chest, shoulder muscles, triceps, quadriceps, .biceps femoris. as a stable and external oblique muscles of the gluteal muscle exercise too. </ P> <P> action of the two: one leg leg stride jump </ P> <P> face a .20 to 30 cm high pedal standing, arms hanging at sides. right foot on the pedal, the left foot off the ground and knees leg to hip height, but vacated his right leg kicking straight jump, his arms swing naturally .seq. fell on the pedal, the left foot touching the ground restored. Lianwan do for the other side after side. Target muscles: quadriceps, biceps femoris, gluteus, calf, thigh muscles. as .stability of the abdominal muscles and erector spinae also been strengthened. </ P> <P> Action three: combination of push-twist </ P> <P> position to push start. abdomen, body straight. elbow ., a decrease of the body close to the ground Hold for 10 to 30 seconds after the extension arms reduction. then on the right ankle on his left foot, left twist, and into the side of the lifter arm support, adhere to the 10 ~ 30 seconds after the restore. side .completed for 3 to 5 times to do the other side. Target muscles: chest, shoulder muscles, upper middle back muscles, triceps. abs, stretching back muscles, gluteal and thigh muscles to stabilize the muscle. </ .P> <P> four strategies for metabolic rate </ P> <P> 1, increase the intensity - in general, women in the level of per hour on a treadmill 9.6 km speed run 30 minutes, about consumption .330 kcal. If the 1 week run 6 times, a total of nearly 2,000 kilocalories consumed. Assuming the rate increased to 10.7 km / h, each can consume 365 kcal, 2200 kcal per week. this small .The change in the 200 to 410 kcal per week of additional energy consumption. If you want to subtract 1 pound per week (0.45 kg) of fat, it needs to consume 3,500 kilocalories, so little time to increase strength .can shorten the time required to achieve its objectives. </ P> <P> 2, pre-plan - Decide in advance how to practice, focusing on results rather than training time. within 30 minutes, if brisk walking (5. .6 km / h) to consume 125 kcal, while alternately running away (running speed 8 km / h) will consume 195 calories. pre-planned exercise content to help you exercise more efficiently. </ P> < .P> 3, select multiple muscle groups involved in the action - needs upper and lower limbs while in practice, such as kicking, while the steps to do curls, the unit of time can burn more calories. </ P> <P .> 4, do explosive exercises - to force the action with the outbreak (such as jumping on one leg or both legs) into the training content may increase their effect, because the body require greater strength vacated. a weight of 65 kilograms of women .doing low-impact aerobics for 60 minutes about 330 kilocalories consumed, and if high impact aerobics can be replaced by consumption of 460 kcal, the difference is still very large. </ P> <P align=right> (Editor: .Zhang Zhaoliang) </ P>.