Recently, I heard about Jia Ling's new movieThe box office of "Hot and Hot" has exploded, The fat friends in the pot don't know if they've seen it?
I haven't seen it here, but all kinds of propaganda are overwhelming, and the most eye-catching is Jia LingI lost 100 pounds in 1 year! It's amazing!
In fact, I was particularly touched by this topic. Because I used to have it tooThe experience of losing dozens of pounds in a few monthsAt that time, it felt very extreme.
And Jia Ling can lose 100 pounds, and the cliff is a ruthless person.
It was a few years ago when I was on hormone pills (damn misdiagnosed) and weighAt one point, it rose to nearly 140 pounds.
Grandma's, I didn't take a full-body photo because I was too depressed, but Liu Huan's same face can be seen).
Later, before I was discharged from the hospital, I couldn't accept myselfIn the hospital ward, the hard work began.
At that time, I was doing exercises in the hospital room.
After months of consistent exercise and diet control, I finally ...Drop your weight to 52kg (171cm) and get rid of dozens of pounds of fat!
Of course, this is also thanks to Bing Gongtie's ruthless supervision.
Looking back on the whole ** process at that time, I really felt it"The meaning of persistence in reshaping the whole life".
I think this is also one of the spiritual connotations that Jia Ling's film wants to convey.
So today, I want to talk to you about itThe topic!
*In fact, we have written a lot of articles, but everyone will say that the biggest problem isThere is no time to exerciseYes!
So today, I want to share a very time-saving way to exercise, and it is also my own way to lose weighthiit！
Let's talk about HIIT this kind of sportSaves time than running(And it doesn't hurt your knees),Sculpting and brushing body fat is more effective;
Every day as longA little time, but the girth is a visible change to the naked eye.
However, as an entry-level HIIT enthusiast, this is purely a chat, and you are welcome to express your views and discuss together!
Let's start with what HIIT is.
Many people think that ** is just fat burning, anywayGet rid of the fat on your bodyThat's it.
But if you don't join anaerobic training, the efficiency of fat burning will be much slower, and HIIT, that isRecognized as the most effective fat-burning training in the world, which can burn fat with high quality in a short period of time!
HIIT, is an abbreviation for High-Intensity Interval Training, which means:High-intensity interval training, used to practice cardiopulmonary function, has been popular all over the world since its inception, and it has becomeInternet celebrity sports methods, very popular.
It is both combinedFat-burning (aerobic) exercise and anaerobic (strength) trainingIt is a high-intensity short-term burst training exercise with a low-intensity recovery period.
It's training action thoughIt is strong and difficult, but the advantage is that it burns fat quickly and takes a short time, it only takes half an hour each time, and you can basically practice the same as fishing out of the water.
And within 24 hours after the end of training, the body will also maintain a high metabolism of fat burning, which is the kind we are talking about"You can get thinner even when you sleep".status.
But for me Bing, the biggest advantage of HIIT isSimple!
There are also a lot of people around me who are aerobics, Latin dancers, and runnersEither you need a venue, or you need equipment, and some have a certain basic threshold.
HIIT, on the other hand, doesn't need to be that complicated. It's all simple actions that you can do at home at any timeA small piece of space is enough!
Just choose a fewActions that suit you and can be doneMaintain a certain amount of training and interval time for each movement, and complete it as much as possible. After each movement, take a short break, then do the next movement and rest, and so on.
As for the intensity and difficulty, it can also be adjusted according to the exerciser's own situation, which is very flexibleAs long as you stick to it for half an hour every day, you will have a big harvest after a month.
But HIIT is not just a "fat brushing" artifact to improve basal metabolism, it can alsoImproves blood pressure, regulates cardiovascular function, increases insulin sensitivity and cholesterol indexOverweight people and diabetics can also practice, so there is definitely a reason why it is popular all over the world!
A previous study from the Mayo Clinic, a top hospital in the United States, gave HIIT another "medal", and they found that HIIT was okayReverses the decline in cell productivitycapacity.
Just say human wordsReverse cellular aging!
So if youDecreased metabolism, lack of muscle mass, diabetesand so on, or simply thatOld, then you can try HIIT.
Not only can it be fast**,RejuvenationIt's also possible!
It is not a day or two since HIIT became popular, but there are still some misunderstandings about the HIIT movement on the Internet, let's interpret it:
1. HIIT This kind of high-intensity strength training, will girls grow muscles after training?
As soon as I heard that HIIT would have a certain amount of anaerobic strength training, many girls wouldSpecial damageI'm afraid to train myself to be King Kong Barbie.
It's really doing Lin Daiyu's amount of exercise and Swarzenegger's heart!
Actually, for women,It's really not that easy to grow muscleFirst of all, male hormones are not enough (testosterone), which is a hard injury given by God!
Unless you specifically have protein powder and hormone supplements, you have to pay 20 to 30% more intensity workouts than men.
If you don't have the determination to become King Kong ballet, I believe itOrdinary girls can't achieve the effect of growing muscles.
Proper strength training is better maintainedMuscle mass, but this muscle mass is not a bad thing, on the contrary, it canMake the lines of the body better.
For example, Jia Ling, she is not pure thin, but has muscle lines, so she looks very healthy.
What kind of exercise is appropriate?
For the average person,Exercise 3 to 5 days a week for more than 30 minutes each timeThat's it.
If there is a strong ** demand, yesExtend the time to more than 1 hour(e.g. half an hour + HIIT, half an hour + running), which can be done in two parts, which is enough.
2. Is it possible to eat and drink when you insist on exercising?
nonono！
Muscles and movement are related, thoughFat is related to diet.
I have a lot of friends around me who rely on themselves to exercise regularly, and they are "open-mouthed" when they eatThink you can eat unbridled after a few jumps?
To knowAndy Lau eats one more chicken wing, and he has to go home and run for 40 minutes!
** and fattening, mainlyIt is the role of "diet".
Gain muscle and lose muscle, mainlyIt is the role of "movement".
So, if you want to **, exercise is only one aspectDon't forget to keep your mouth shut!
When I say keep your mouth shut and you're hungry, adjusting your diet is the king, such as increasing high-quality protein, grains, and vegetables, and reducing carbohydrates and fats. The other thing is to change the way you cook, which is so important! Stir-frying and frying are much more sinful than steaming and boiling. ）
Even if you work hard in the gym for 2 hours and eat a Chongqing butter hot pot, your efforts will instantly come to naughtFat man with musclesThat's it, colloquially calledPaper-wrapped chicken(adiptocystis muscle).
As for how to eat healthy, we have written many times, so I won't go into it today.
Although there are a lot of HIIT tutorials online, it is still a bit difficult to find a set of entry-level HIIT action combinations that are suitable for beginners.
So, I Bing chose some relatively simple hiit moves, which are suitableI haven't been exposed to HIIT, and I don't usually exercise muchFriends, as long as you keep practicing when you get home, you can see the effect after a month!
Movement 1: Raise your legs (35 per set, 60 seconds interval, 4 sets each time).
The high leg raises can be used as HIITWarm-up exercises, but don't underestimate the warm-up, jumping for 1 minute in a row can make you tired and scolding the street.
Movement 2: Jumping jacks (35 jumps per group, 45 seconds interval, 4 groups each time).
This action is for:Fat burning all over the bodyThe effect is very obvious! Not only does it raise your heart rate quickly, but it also gets you into the groove faster.
Tiredness is naturally very tiring, but as long as you insist on a one-month jumping jack, your cardiopulmonary function will be greatly improved.
Action 3: Squat jumps (do 25 per group, 60 seconds interval, 2-3 sets each time).
This movement is mainly for the muscles of the lower body, and it can be noticeableBurns fat faster.
However, this action should be done in a standard manner, and the process of squat jumping should beKeep your waist straight and look straight ahead, otherwise the effect will be reduced.
Action 4: Lunge jump (do 25 per group, with an interval of 45 seconds, and do 2-3 sets each time).
This movement is about the same intensity as a squat jump, and the whole process is requiredKeep your waist straightThe state of the state, do not hunch over, and do not swing from side to side.
Lunge jumping is not only possible, but alsoImproves balanceOh.
Movement 4, burpee jump (do 20 in each group, 60 seconds in intervals, 4 sets each time).
This action is the "king difficulty" when I practice HIIT. Not onlyThe difficulty is high, and the intensity is also the highest, combined with squats, jumps and push-ups, I was so tired that I doubted my life when I did it at first!
But after 1 week, you will find, huh? It's not that difficult to jump 20 times in a row, and the fat-burning effect is a suff.
There are also some other exercisesCore musclesYou can also try to practice according to your physical condition, such as ——
Diamond push-ups:
Mountain Run:
Plank Jump:
Knee pull:
Cross sit-ups:
Supine leg raise:
From the V:
In short, the movements of HIIT training seem to be very simple, but to be honest, they are really tiring!
Especially when I first started practicingAfter 5 minutes, I felt exhausted, but when it comes to the awesome shaping effect, the sisters still have to work hard!
In general, a complete set of training down timeIt won't take more than 30 minutesIt should be noted thatControl your breathing and master your rhythm.
Of course, you can also come according to your physical conditionChoose what is acceptable and discard what you can't doThe exercise time and intervals can also be controlled according to their own conditions.
For example, if you just do 3 movements, your heartbeat is already bursting, and your breathing is chaotic, thenTake a short pause, rest for 20 seconds, and adjust your breathing and rhythm before continuing.
(But don't stretch the interval too long, otherwise you won't be able to reach the fat-burning heart rate.) ）
Bing Summary:
Since there is HIIT, it is to eliminate us people from looking for itThe excuse of "no time".Yes!
As for the effect, there is only one sentence:Just do it, and leave it all to time!
However, it is still necessary to emphasize that if you are a person who does not usually have exercise habits and has poor cardiopulmonary functionDon't deliberately do such high-intensity training for the sake of **, it's easy to be overwhelmed.
YesStep by stepStart with a brisk walk, jog, or one or two sets of movements, and slowly increase the amount.
Don't just because HIIT consumes calories and works wellExercising excessively, exceeding the body's load.
If you want to achieve the best goal easily and happily, in addition to sports accidents, you must also rememberSleep well, eat well, relax, and most importantly – persevere!
Finally, let's share some tips for perseverance.
To put it simplyBe flexible in your tactics! Don't be brainless, keep optimizing and adjusting your workout methods, and change the tricks to achieve your short-term goals.
For example, you can choose someYour favorite ** or audio you're interested inIt can be used as the background sound of sports to create an atmosphere and make sports not boring;
and morePractice your favorite moves, or follow your favorite KOL anchors, which is conducive to persistence;
Another example,Find a partner to keep each other in check, more motivated;
And there isSpeak loud to the world, make it difficult for yourself to ride the tiger;
Buy someYour favorite gear, such as good-looking sportswearto improve mood. (This time, I went to find a good-looking and *** sports yoga clothes and put them at the end of the article to start a group, don't scold me for just planting grass and not linking up).
In short, choose your favorite form of exercise and cultivate exercise habitsHabit, more important than the movement itself.
You have to believe that if you endure until a point in time, you will suddenly open up and see a new world!
Persistence is painful, so 9999% of people will give up. The rest of the one, must be the winner.
I wish you all a beautiful body and a strong body!
ps: The yoga clothes I chose for you this time are carefully selected by my bing, and we are super satisfied with trying them on in person, not only can you wear yoga, but you can wear it for fitness sports! The appearance is of high quality and good, you can rest assured that you can chop your hands!