Teach you to play in the hot summer

Summer is coming, more and more people are exercising, and going to the gym has become a fitness fashion. Compared with outdoor sports restricted by conditions such as climate and venues, gymnastics attracts many people who are eager to seek health and seek relaxation.

If you become a member of the gym, there are indeed many benefits. The fitness club will arrange various courses, and members can encourage and supervise each other. The fitness club can also develop personalized sports programs for members based on their age, gender, physical condition and physical and mental characteristics, so that members can achieve the best exercise results. At the same time, the fitness club also integrates the popular fitness model in the world today, with more advanced equipment and various forms of exercise. Usually, there are various courses in the gym, such as aerobics, yoga, taekwondo, spinning, equipment training, etc., so that members can exercise freely.

It is undeniable that going to the gym means spending money, and many fitness club membership cards are worth a lot. How to adhere to fitness, reasonable fitness, spend money to see the effectiveness? Summer gym Raiders teach you how to play the gym.

Make a fitness plan first

To determine your fitness goals, the best way is to find a coach in the gym to do individual measurements, to provide a physical test report, if the coach can give a fitness plan is best. However, if the general coach gives you a physical test to give you a fitness plan, you will be told to ask for personal training, so the effect is the best.

Private education courses are more expensive, is it worth investing? It is understood that in Guangzhou, for example, the private education course of a large fitness club is charged on an hourly basis. According to the qualification of private education, the star rating is higher. 200 yuan / hour is very common. "My personal experience is that it is more cost-effective to go to the end of the month to ask for private tutoring, because the coach will also have performance targets at the end of the month. In order to rush to the performance, he can talk a little bit about him. If you make a discount, it will be more affordable." "Small fish and big fish" contributed their own talk strategy in the forum. She mentioned, "Private private education may make you spend a sum of money, just invest, it has already cost money. If you really want to exercise to achieve a specific effect, coaching is better than you think." many".

Some netizens also provide a more popular fitness program for fitness enthusiasts who don't want to ask for personal training: 1. Warm up, like this weather can be around 5 minutes (treadmill, elliptical machine), speed 7.0 or so 2; resistance training, exercise 2 parts per day, 6 exercise movements, each part 3-5 groups can be, intermittent one minute; 3, aerobic exercise, just 45 minutes, 1 minute per day, Until 60 minutes.

Device training targeted shaping

If you are not satisfied with your arm or belly, or if you want to have a pair of tight legs to get rid of the annoying fat, then equipment training is undoubtedly the most targeted. "Unless you have enough experience, it is best to ask the coach or other members how to use it for the gym's larger fitness equipment. Otherwise, it is easy to cause sports injuries." A small fitness trainer at a gym in Tianhe, Guangzhou. Wu said that the device can help local shaping, and it is also a key project for fitness enthusiasts who want to exercise muscle.

"A lot of equipment in the gym looks very complicated. I am going to move around. I am really worried about falling. I often look at other people for a long time and try again." Netizen "lisa" said that sometimes she would "cheeky" The coach who lived by the road asked about the method of use, and even let him give a little guidance. "I felt too much trouble later. I just bought a few private lessons. I told the coach that I want to reduce the fat inside the thigh and want to lose my weight. The arm, the coach gave me a few instruments, I learned all the lessons, and I can exercise myself later." She said that the exercise of the equipment is "very repetitive and very mechanical." It is much more boring than the dance courses. But thinking about these can bring practical results. "I still have to endure it. I don't seem to be used to it." It’s painful."

Make the most of the course

Each fitness club arranges a number of courses, and for fitness enthusiasts who want to learn more, getting the latest and most comprehensive curriculum is a must. Then, you will be based on your own hobbies, to enlighten the course of interest, and attend classes on time.

Yoga is sought after by many female bodybuilders because of the effect of adjusting interest and slimming. Suitable for summer, there is hot yoga, its maximum effect is super fat burning. Hot yoga is by far the best exercise for weight loss. Compared to traditional aerobic exercise such as swimming and jogging, hot yoga can drive muscles you have never used before, and achieve unexpected weight loss. For example, the "mountain vertical posture" raised by the arm seems to be simple, but it can lengthen the muscles on both sides of the body, accelerate the blood circulation on the side of the body, and increase the fat burning speed by 20%.

Practice yoga in the 40 room, sweating can remove toxins from the body and take away fat. But British sports medicine experts say that the most significant effect of hot yoga is breathing and losing weight: the diaphragm is sunk when inhaling, and the abdominal viscera is massaged; the diaphragm is moved up when exhaling, and the internal organs of the chest are massaged, thereby strengthening the function of the entire internal organs. Improve the basal metabolic rate, and exercise the abdominal muscles with one breath and one suction, so that you can no longer be a "little abdomen."

The top ranked courses on the personal education recommendation list are also spinning bikes. The weight loss effect of a spinning bike is 1.6 times that of jogging. Although the spinning bike also has the handlebars, the seat and the wheels, the whole is fixed on the ground. The fixed chassis allows you to concentrate the gravity while braking, so the powerful reverse pressure is so unknowingly consumed. More calories than riding a bicycle. The biggest advantage of spinning bikes is: where to thin where you want to be thin! If you want to have a slim arm, you can bend your arms to 90 degrees, hold the handlebars tightly, and tighten your arm muscles to make your muscle fibers slimmer. Want to shape the calf, you can imitate the action of going up the mountain, the thighs drive the calf passively, so that you can consume more calf fat, but will not grow large muscles.

[Other popular courses recommended]

Belly dance

Belly dance is always associated with words such as sexy, elegant and feminine. Put on the sequined small top and low-waisted trousers, and dance in melodious music, so that many Amy ladies are eager to wear. How many calories are consumed at this time is secondary, and it is true to help you cultivate "feminine". Korean medical experts conducted a follow-up survey of more than 3,000 women who practiced belly dancing. They found that after four months of belly dancing, their female hormone levels rose by 6%; one year later, hormone levels rose by 8%. Rising hormone levels, unlike other aerobic exercises, can help you lose weight directly, but optimize your body's fat distribution, making your waist thinner, the lower abdomen flatter, and the hips and chest more rounded.

2. Aerobic boxing

Although the aerobic boxing exercise is aerobic exercise, the energy consumed by the moment of exercise is close to the anaerobic exercise. The study found that the biggest advantage of aerobic boxing is that it can keep your body moving at all times. As long as you practice once a week for 3 months, the visceral metabolism level will be greatly improved, and the basal metabolic rate will increase by 9%. . The aerobic boxing exercise is called the “small and permanent” slimming method by American sports experts. Because it does not require long-term regular practice, it can significantly increase the metabolic speed and let the body slim down unconsciously. But experts warn that aerobic boxing exercises will also strengthen the muscles, practice more, and naturally grow hard and hard muscle blocks.

Pilates

From the calorie consumption alone, Pilates is not the best slimming method. It is more peaceful than yoga and is a static state movement. When practicing Pilates, the muscles are constantly contracting-extended-retracting, and the speed is very slow. Although calories can not be consumed, the study found that the length of the muscles in adulthood is difficult to change, but as long as the Pilates is practiced for more than 3 months, Muscle extension will increase by 10% and ligaments will increase by 3%. Pilates can change your behavioral posture in a subtle way, making you more upright and elegant in your hands and feet, as if you are taller and thinner.