Archive for year: 2020
Do You Have These Misunderstandings of Running to Lose Weight
- Lack of Diversity
The human body is a smart self-regulating system. After frequent training, the body will adapt to the training intensity. It will adjust to use the least energy to support you to complete a fixed-paced running training. Over time, you will feel that running is ineffective.
Therefore, many people who run to lose weight have good results at the beginning, and the more they run, the less effective they are, and they enter the plateau period of running to lose weight.
If you want to lose weight by running, you must diversify your running methods. If you always run at a constant speed, you can add an interval run to your weekly training
Generally, an interval running training does not exceed 5 minutes or 1.5 kilometers, which can be adjusted according to physical conditions. Interval running is a training method that will keep the body in a certain state of oxygen overdraft, which can improve the body’s anaerobic capacity. At the same time, interval running has a good fat burning effect.
2. The more sweaty running, the better the weight loss effect
The sweat we shed is the body fluids stored in our body, most of which are water. You will eventually replenish it by drinking water. It should be the body fat that reduces weight.
However, if you feel slightly sweaty after running, then your exercise volume is too low.
3. Running Will Lose Muscle
Generally speaking, when you lose weight, both muscle and fat will decrease at the same time. This is normal.
The nature of aerobic exercise is decomposition, and the main purpose is to decompose and burn fat. If you run for more than 1 hour and lack of replenishment during the period, the body’s glycogen (converted from carbohydrates) is not enough to provide energy, then the body may burn fat while consuming part of the muscle. Therefore, the reason why the running time for the purpose of reducing fat is best controlled between 45 minutes and 1 hour.
In addition, we must pay attention to diet, eat more protein, and intersperse anaerobic training to control muscle reduction as much as possible.
How to Use HARISON HR-301S+ Vibration Machine
The vibration machine activates the elastic fibers of the buttocks, thighs, waist and abdomen through the high-speed vibration of the frequency conversion motor to prevent the re-generation and accumulation of excess fat, thereby achieving the effect of shaping and slimming.
The vibration machine can not only be used for daily fitness, but also can use the vibration frequency of the vibration machine to relax the muscles.
The following introduces how to use the American HARISON HR-301S+ vibration plate fitness machine, and adjust it to the appropriate vibration frequency when using it.
The three vibration areas of the this machine are walking, jogging and fast running, which simulate the physical changes brought about by the speed changes during running.
- Brisk Walking Vibration Area
Stand with your feet together in the middle of the fat-removing machine. This is the vibrating area of fast walking. At this time, you will feel the vibration and burning effect of your feet and calves.
- Jogging Vibration Area
Stand on the jogging vibration area of the slimming machine with your feet open. At this time, the entire area of your legs from the calf to the thigh will have a significant vibration and burning effect.
- Fast Running Vibration Area
Stand on the edge of the fat-removing machine with your feet open. This is the jogging vibration area of the fat-removing machine. At this time, the entire body has a significant vibration effect from bottom to top.
- High Inclined Board or Plank Support
Straighten your hands and bend your elbows slightly to support it on the fat-removing machine. The distance between your hands is shoulder-width apart. This action can exercise the front side chain balance muscles and increase the strength of your arms.
- Sitting Calf Relaxed
Sit on the ground and place your calf on the vibration area of the fat-removing machine to relax your calves. After running or other exercises, you can use the fat-removing machine to relax the muscles.
- Rope Curl
An elastic band can be connected to the fat-removing machine, and the elastic band is used to exercise the biceps while using the fat-removing machine. Pay attention to stabilize the shoulder joints and do not swing back and forth.
Of course, you can also do side lifts and front lifts to exercise the muscles of each part.
How to Correctly Use HARISON MonicaFit-312 Massage Gun
Massage gun is a tool to relax the superficial fascia of human muscles.
After we exercise, fatigue and tension can cause fascia cramps, which is what we often call fasciitis, and feel muscle soreness, and the fascia gun can help improve this symptom.
Vibration can promote the recovery of muscles and surrounding soft tissues or eliminate fatigue, which indirectly affects tissue repair.
How to use HARISON MonicaFit-312 with Different Massage Heads
Flat tip
For the large muscle groups of the body, such as the hip muscles, arm muscles, and breast muscles.
Cone tip
Target small areas of the body, such as the inner side of the elbow, the palm of the hand, and the sole of the foot.
Round tip
It has the widest applicability and is suitable for whole body muscles.
Y-shaped tip
Need help from others to target the muscles around the spine.
Please note that the target of the massage gun is the muscle, as long as it is used in the right place, unnecessary accidents can be completely avoided.
How to Relieve Low Back Pain
One of the most important reasons for low back pain is the forward tilt of the pelvis.
The pelvis is a very important part of our whole body, which has the function of connecting the upper body and the lower body; it is close to the center of the body and needs to bear the weight of the upper body and control the activities of the lower body.
However, due to some bad habits in our daily work and life, such as sitting for a long time, our abdominal muscles are elongated, and our back muscles are too tight. This looseness and tightness creates a pressure difference and causes pelvic tilt.
The tilted pelvis will contract the lumbar muscles, which will compress the lumbar nerves and cause low back pain.
In addition, if the muscles from the waist through the back to the shoulders become stiff, it affects blood circulation and causes shoulder pain.
In order to improve this situation, we must stretch those tight muscles while strengthening and activating the long-term dormant abdominal muscles and gluteus maximus.
4 Steps to Relieve Low Back Pain
Step 1: Relax Waist
Bend forward and downward
First, stand up straight and start slowly from the head forward, then drive the neck down, and then bend down the thoracic spine. Then the hands are naturally vertical and the lumbar spine bends down until the hands touch the ground. Friends with a stiffer body can bend their knees slightly to fully stretch the lumbar spine.
When recovering, the order is reversed, starting with the lumbar spine and going up section by section.
Breathe Like a Cat
Kneel your knees on the mat first, spread them hip-width apart, and do a quadruped position. While inhaling, lift your belly down and hips. When you exhale, look at our tailbone with your eyes and arch your back and waist.
Step 2: Training Abdominal Muscles
One of the best ways to train your abdominal muscles is to roll your belly. Before you roll your belly, let’s learn how to use abdominal breathing.
Abdominal Breathing
Lie flat on the mat, with your legs bent, one fist distance between your legs, and your palms on your belly button to feel the breathing changes. First, when you inhale, your belly quickly bulges. Before exhaling, hold back your urine and levator anus, and then spit out all the air in your belly.
Curl Belly
Lie flat on the mat, with your legs bent, one fist distance between your legs and one palm distance below the waist, cross your shoulders with your hands or your palms to support your head. When you exhale, lift your body up and roll up your abdomen, inhale and return your body to the starting position. When curling, the lower back is always close to the ground, and the upper back only needs to be off the ground for a short time.
Step 3: Training the Hip Muscles
There are three main functions of the buttocks: contraction and lengthening, abduction and internal rotation. Therefore, all the three functions of the buttocks can be practiced.
Step 4: Training the Hamstrings on the Back of the Thigh
Lie on the mat with your feet open and hip-width apart. When you exhale, bend your knees upwards and retract, and when you inhale downwards, do not touch the ground with your feet.
The advanced action is to raise the entire leg, including the knees, exhale upward and inhale downward.
The posture is not only the beauty of the image, but more importantly, it affects the health, corrects the posture, and returns the body to health.
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