Don’t rush to the gym if you have a thin belly! Reasonable training errors and severe depression may lead to a brain injury

Due to the slowdown in the recognition of middle-aged fathers, they have some characteristics of "abdominal obesity" and are also frustrated with their figure. Double-he-he-hospital doctor's suggestion is to master the "Sports 533 Code", exercise 5 times a week, each time for 30 minutes (can be divided into times), and keep the heartbeat at about 130 seconds per minute. If you don’t have the sports habits, you should choose aerobic exercise in the early stages of your exercise. First, sculpt your body, improve your muscle endurance, and then combine it with a heavy training to increase muscle mass.

Practice is not sports. Work air ladder

No matter whether the work is a blue-level leader who needs to rely on labor or an office worker's father, because of the usual work tiring, most people will not find time to move. However, after entering middle age at the age of 40, in addition to the frequent activities as in the Youth League, the physical remuneration will also decrease. Zhongdeng reminds that the workload at work is not equal to the amount of sports, and regular sports habits should be cultivated.

Office fathers can use commuting time or lunch break to do "half-squat" movements, and move the exercise muscles in their abdomen through their lower body to train their muscles. It is not recommended to sit down or lie down after lunch or dinner. You can walk slowly for half an hour or walk on the stairs to let the food digest.

Sculpture Body: Starting from full-body aerobic

Bell Duck, if you need to sit in the seat for a long time, just sit at the front of the chair, slowly lift your feet off the ground and then lower them. When you are exercising, breathe through the abdominal style, your abdomen protrudes when you are breathing, and your abdomen naturally concave when you are exhaling, and you can easily train to the core muscles. In addition, it is recommended to change the stairs. Although it is more tiring, it can also increase the amount of movement in the day.

If you want to sculpt the body, it is recommended to choose aerobic exercise first. There are a wide variety of aerobic exercises, such as stick-type exercises that can train the muscles of the buttocks and belly at the same time. It is recommended that fathers who have poor fish belly sleepiness can choose aerobic exercises that can move all over their body, such as swimming, jogging, mountaineering, etc. You can also try the recently famous "Boby high jump strength break" when exercising at home.

Repeated training errors and hold your breath. Severely, you may cause a fever.

Some people will choose to go to the gym to exercise their body energy. The bell reminds that you need to breathe through abdominal breathing during repellent training. If you use the wrong method, it will cause too much blood pressure and increase blood acid in the blood. The worst condition for holding your breath for too long may cause brain swelling.

If you don’t exercise for too long and try it without evaluating your health, it may cause danger. It is recommended to advance exercise, increase your muscle endurance first, slowly increase the exercise time, and then try to retrain.

In recent years, fitness sports have become popular, and it is very popular both at home and abroad to change postures and sculptural conditions through silence sports such as yoga and Pilates. Generally, it is believed that this kind of static exercise is more suitable for women. Men usually feel embarrassed to join this class. According to the Bell, both men and women can try Pilatis and yoga. First, stretch the stiff muscles and bones through tension, and then increase aerobic exercise or retraining, so that the comparison will not cause sports damage.

Don't be too high when wearing a sports ring?

If you are worried about exercise, you can't control your heartbeat, you can wear a smart ring and watch to monitor it. Keep your heartbeat 130 times per minute, and don't make your heart beat too fast. If your heart beats about 50 to 60 times per minute at a normal time, and keeps it at 100 to 120 times during exercise. If you do too intense exercise at once, it will cause your heart to be in a bad mood. As for those who do not perform 30 minutes at a time, they can change to 3 times a day, and the accumulated amount is 30 minutes, and the exercise effect is the same.

时时时时 said that after starting exercise, don’t be too strong, just work hard as much as you can, you should go step by step to achieve the goal, cultivate the intention to move, and slowly increase the strength and number of exercises. Don’t force movements to achieve the goal, which will lose the effect.

How to eat milk and tea leaves for fitness? Don't buy high-protein fitness products 

If fathers with rich fish belly want to restore their previous physical condition, in addition to spending time maintaining their figure through exercise, their dining habits should also change. In addition to smoking and drinking as little as possible, if they like heavy-tasting foods with high oil and high salt, they should also change to low salt and low oil, take more raw ingredients and eat less processed products, which will be more effective. For example, after exercise, you can drink milk, eat tea, leaves, and eggs to increase your body's protein quality, and there is no need to deliberately buy high-protein powder and other fitness foods. Not only is the price more expensive, the body does not need such rich nutrition.

"Bobi Jump" has a high intensity breaking exercise

1. Stand with both feet, shoulder-width.

2. Bend the joints and straighten the spine, and squat as much as possible with your knees. After squatting down, he held his hands on the ground, shoulder-to-face.

3. Push your feet backwards and push them to a high flat position to complete a stumbling move.

4. Jump back to the squat posture.

5. Close the lower abdomen, use the thigh muscles to make the body jump up, and return to the standing position and touch the ground.

Remind

Obacteria, poor physical fitness, poor correlation, and cardiovascular disease are not recommended.

It is recommended to last up to 1 minute each time, otherwise the posture may be deviated from the correct movement.