Yangcao and fitness equipment are moving contrast

No surprise there are more and more women interested in going to the gym.

Maybe you're hesitant to do at the gym, or a jump with instruments yangcao? take a look at the comparison of the effectiveness of their training:

Skip has yangcao

Increased heart and lung function and physical coordination, flexibility training, and has reduced the role of subcutaneous fat.

Fitness equipment

A muscle exercises, from all angles to exercise your body, make the subcutaneous fat into muscle, thus shaping the perfect figure.

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Muscle, fat chance is smaller.

Muscle metabolism capabilities up to 20 times more than fat and muscle volume is only 1/7 of fat, resulting in muscle-man long fat chance smaller! this means muscles when the muscles in your body increases fat reduction, you seem to have lost! unfortunately: woman entered after the age of 30, body muscle content ratio will be getting smaller and smaller.

Therefore, equipment exercise on you all the more important.

Campaign preparation before

Clothing: penetrating gas well, flexible Jersey cotton sweaters, a double-hop feet of sports shoes.

(Wipe sweat towel and drinking water. ）

A training program three times a week

For the majority of working women, go to the gym every day seems to have some difficulties, if you go to exercise 3 week time, or you can let people accept it.

The following are the experts for your tailor-made training plans for two weeks, give it a try. Spend less to practice: each part at least to swap 2 different equipment exercise each week to change different ways exercise!

First week:

Monday: aerobic exercise with steps and a lower part of the exercise.

Wednesday: mountaineering aerobic exercise and the upper part of the exercise.

Friday: bike of aerobic exercise and the lower part of the exercise.

Second week:

Monday: running of aerobic exercise and the exercise of the upper limbs.

Wednesday: aerobic exercise with steps and exercises.

Friday: mountaineering aerobic exercise and the exercise of the upper limbs.

Warm-up

From the quiet State into motion, there should be a transition, the transition is called warmup.

Warm up the need to integrate the activities of the various parts of the body, the body heat, so as to avoid injury in a formal exercise.

Speed: aerobic speed 1 min 80 step, muscle exercise speed 1 minute 30 times (thin people can do in 48 round, fat people to do 24).

Time: 60 minutes (30 minutes of aerobic exercises, muscle exercise 30 minutes).

Weight: 1 dumbbell, heavy 6 — pay 10 pounds (thin people with heavy, fat people with lighter).

Frequency: 12 times (thin person 8 times, fat people 16 times).

Group: 3-4 unit, the interval of 30-60 seconds (thin people can do 2-3 groups, fat people to do 4-5 group).

Closing stretch exercises

At the end of the exercise, be sure to do a relaxation exercise, can relieve the fierce heart, circulatory system does not rate plummeting to produce any discomfort.

Method: slow la worked out of focus training site, keep 10 second, adjusting the breathing, relaxing muscles, but every time you end indispensable exercise.

Responsible editor: Peng Road King