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  Duan is a training exercise that has many effects, and some people know it. Of course, it is helpful for one person to practice duan. However, many people don’t know how long a duan is suitable. Of course it is appropriate. Practice time is very important, because in this way can there be exercise effects. So, how long is the most appropriate time to hold a belly? Let’s take a look together below.

  How long does it take

  Many people want to lose weight through abdomen. Indeed, when we do abdomen, the abdominal muscles and leg muscles are in a state of high tension. If we persist for half an hour every day, the abdominal muscles will be firmer and the lines will change. Okay, it makes us look a lot thinner. In fact, the fat on the belly will not be reduced. If you really want to lose weight, you need to rely on aerobic exercise. Sticking to 30 minutes a day will have a significant effect.

  how to do it

  1. Legs close together

  It’s relatively simple to do a stomach lift, and you can do it with bare hands. However, it is not so easy to do it right. Some small details are easily overlooked, and the effect is naturally not so good. This is why everyone does it together. Some people can practice very well in a short period of time, but some people have mediocre results. When we lie flat, lift our legs with the help of the strength of the waist and abdomen. At this time, we should pay attention to the standard movement that our legs must be brought together and not loose.

  2. Lift up 45°

  If you want to make full use of the advantages of the abdomen, the key is to raise the height of the legs. If the legs are brought together and raised too low, then the waist and abdomen cannot be effectively stimulated. If they are raised too high, the training The focus shifted to the legs, and the value of the abdomen was lost. Therefore, the height of the legs raised should be 45° to the plane. This is the best angle obtained after a lot of training. Therefore, we must follow the standard when doing the abdomen.

  3. Keep moving for 30 seconds

  It is very easy to do it. It is nothing more than lying flat, and then raising the feet to 45°. Basically, people with no training foundation can make this movement smoothly. However, it is very difficult to keep the movement unchanged. This requires the trainer to be very demanding. Generally speaking, it should be kept at about half a minute.

electric protein shaker

  When using tools for fitness, there are some things that require special attention, such as correctly mastering the use of tools, otherwise we will easily be injured when we are exercising due to improper use of tools. Different exercise equipment uses different methods, so let’s take a look at the exercise methods we are familiar with.

  1. Loose clothes

  It is best to wear a loose sweatshirt when riding an exercise bike, because too tight clothes can easily cause body abrasion or cause body back pain.

  2. Seat adjustment of exercise bike

  When the height of the seat is adjusted to when the pedal is at the lowest point, your feet can still maintain a slight bend, so as not to sit unsteadily, and often adjust the sitting posture. As for the height of the handle, it depends on personal habits. If you want to exercise while watching TV and riding a car, or if you easily get backaches, you’d better raise your position slightly upwards. In fact, the lower position of the handle can increase the amount of exercise, which is of great help to the beautiful buttocks.

  Many people hope that the pedals can be as flat as ordinary bicycles, but if your pedals are round, you can also buy a flat pedal from a sports equipment store to replace it. In addition, if there is a fixed device on the toe, it will be easier to step on it.

  3. Warm up properly

  Generally speaking, in good conditions, at least 3 to 5 times a week, about 15 to 20 minutes each time. Before stepping on the pedals, you might as well take a few minutes to stretch your arms, waist, back, or exercise your knees and thighs. Don’t forget to do some gentle exercises when you’re finished riding. Although you can watch TV or read a fitness magazine when you step on it, you can’t step on it absently. If you want to be fit, you have to pay the price. The ideal situation is to step on the sweat all over your body. At this time, you will feel a sense of accomplishment, as if the fat on your body has disappeared a lot.

  4. Fitness plan

  At the same time, you have to start making a daily exercise plan. To calculate your appropriate amount of exercise, one technique is to subtract your age from 220 to calculate your maximum heart rate. If you are 22 years old this year, your maximum heart rate is about 200. Then multiply the maximum heart rate by 0.7, this is the lower limit of your exercise; multiply by 0.85, it is the upper limit of your exercise. When you exercise, your pulse is best maintained between the upper and lower limits.

  5. Put on gloves

  Indoor exercise bike exercise is also like other sports activities. It sometimes brings tension and pressure to the body. Here are a few techniques to minimize pain. Don’t hold the handle too tightly, otherwise the hands may blisters. In order to protect your hands, you can buy a special sports glove for cycling, or put a grip on the glove.