How can no longer exercise the muscles

Whether it is indoors or outdoors, sports is the time to ensure the effectiveness of an important indicator of an hour to an hour and a half of the total amount of exercise will not feel tired, and the results would be very good. Below to see how we can no longer exercise the muscles

Outdoor: jogging + + skipping the indoor ball games: treadmill exercise force + + Tiaocao

City bicycle in the gym is the largest amount of exercise equipment, do 45 minutes of the dynamic cycle of calories consumed as much as 400 to 500 kcal, in the exercise, 80% of the body muscles and joints at the same time to participate in sports.

Running would like to be afraid of running into a "carrot leg", would like to grow afraid of playing "biceps." Body weight class in particular, women are always faced with this kind of worried that cut like Ji Jin easy meat, but the thick of a price to pay, therefore, would like to find slim build, can be difficult.

Repeat a part of training, weight loss may be good, but you can not stop the growth of muscle. Suzhou City Sports Science Institute of Sports Training Room XIA believe that the body not be so anxious to lose weight, but not with a campaign to let go. Common in the campaign, running the effect is very good, but a lot of running a women's weight loss is 1 to 2 hours, speed control is not a good run this month, there will be changes in body weight, but some people At the beginning of the calf muscles increased, not only body but a sturdy change. Running is the case, other activities for the same reason.

Hua Xia pointed out that the movement on the body and eat the same as "nutritionally balanced", and transform exercise reasonable distribution of campaign mode. If the gym, the best procedure is the treadmill (or bicycle), the power of local practice, Tiaocao (or swimming), each item in the training time from 10 to 20 minutes is better.

If you are outdoors for exercise, a good idea to jogging 10 to 15 minutes, and then some Yaofu training, individual sports (such as ball games, skipping, fitness equipment, etc.), and then some ball games or sports fitness equipment , The best way to ensure diversity training, as far as possible so that more parts of the body to participate in sports.

Whether it is indoors or outdoors, sports is the time to ensure the effectiveness of an important indicator of an hour to an hour and a half of the total amount of exercise will not feel tired, and the results would be very good. During the campaign, the movement to control their own pulse, 20 / 10 seconds or so will provide the full fat burning aerobic metabolism, these do not only lose weight may also allow a more perfect body shape.

In addition to the campaign to maintain the balance of nutritional food intake is also essential. Many people think that weight loss should not eat the staple food of the idea is completely wrong. Staple food to ensure the supply of carbohydrates, carbohydrate and fat oxidation is precisely to promote decomposition of the most important element.

If you want to shape some of the more perfect, you can occasionally open to his special treatment, aerobics, Latin dance, yoga, these are conducive to a good body movement.


如何锻炼才能不长肌肉

无论是在室内还是在室外，运动时间是保证效果的重要指标，一个小时到一个半小时的运动总量，不会感到劳累，效果也很好。下面来看看如何锻炼才能不长肌肉

户外：慢跑+跳绳+球类 　　　室内：跑步机+力量练习+跳操

动感单车是健身房中运动量最大的器械之一,做45分钟的动感单车消耗的热量高达400～500千卡，在锻炼的过程中，全身80%的肌肉和关节都会同时参加运动。

想跑步怕跑成“萝卜腿”，想打球怕长出“肱二头肌”。减肥塑身一族尤其是女性总是面临着这样的担心，想减掉几斤肉容易，但因此付出粗壮的代价后，想找回纤细身材，可就难了。

重复锻炼一个部位，减肥效果可能不错，但是你没办法阻止肌肉的生长。苏州市体育科学研究所运动训练室夏华认为，减肥塑身不能急于求成，更不能抱着一项运动不放。在常见运动中，跑步的效果是很好的，但是很多减肥的女性一跑就是1～2个小时，速度控制得也不好，这样跑上一个月的话，体重会有变化，但是一些人小腿上的肌肉开始多起来，不但没塑身，反而变粗壮了。跑步是这样，对于其他活动也是同样的道理。

夏华指出，塑身运动就和吃东西一样要“营养均衡”，合理分配运动量和变换运动方式。如果在健身房运动的话，最好的程序是跑步机(或单车)、局部力量练习、跳操(或游泳)，每个项目锻炼时间在10～20分钟为佳。

如果是在户外进行健身运动，最好先慢跑10～15分钟，然后进行一些腰腹锻炼、单项体育活动(如球类、跳绳、健身器材等)，再进行一些球类或健身器材运动时，最好保证锻炼方式多样化，尽量使身体更多部位参与运动。

无论是在室内还是在室外，运动时间是保证效果的重要指标，一个小时到一个半小时的运动总量，不会感到劳累，效果也很好。在运动的同时，运动者要控制自己的脉搏，20次/10秒左右是能够让脂肪充分燃烧的有氧代谢状态，做到这些，不但可以减肥也可以让身体形态更加完美。

除了保持运动的均衡，食物营养的摄入也不可或缺。很多人认为减肥就要不吃主食的理念是完全错误的。主食能够保证碳水化合物的供给，而碳水化合物恰恰是促进脂肪氧化分解的最重要元素。

如果想让体形更加完美一些，可以偶尔给自己开开小灶，健身操、拉丁舞、瑜珈，这些都是能够塑身的好运动。