Moderator: Why Steppers on practicing for a long time, but it still seems hip relaxation.
Chen Jidi: Increase strength training. New York crunch fitness coach Lyle Anderson pointed out that women often overestimate the effect of endurance training body sculpting. He explained: "Stepper wire or plastic for enhancing health hip hip effect is not so obvious, especially if you practice for some time to be truly shape the hip line, need to increase the strength training." Los Angeles homebodies personal fitness center Like the head of Fremont offers some plastic Ken Nice buttocks exercises, including squats, lunges and leg press and so on. 2 or 3 times a week, within a month it will be effective.
* Leg Press (on sloped on Leg Press): Every three groups of 20 to 25, practice slowly. According to their own situation to choose the weight gradually increased up to 22 kg or so.
Moderator: stationary lunge, two seconds under pressure, 2 seconds lift. Each leg two groups of 15 to 20 times. With the growing strength, you can add dumbbells.
Chen Jidi: Increase challenging new projects to improve the speed or make adjustments. California equinox fitness club group fitness manager, American Fitness Council spokesman Kelly Roberts said: "In Steppers climb the 50 steps, may make you feel a sense of accomplishment when we give the body in the fitness bring some kind of stimulus, and the body will react against, but only if you provide the same stimulation every day, over time, when you reach a certain level and then will stagnate. "
In fact, there are many ways fitness, hiking, cycling, swimming, sports, elliptical training machine, tensile trainers, treadmills and a variety of courses, etc., there is no reason to always choose the same movement. In addition, we also need to constantly make adjustments on exercise intensity. For example, let a long, steady aerobic exercise with a short, high-intensity training alternately.
Moderator: Exercise just done half of the exhausted, how to solve it
Chen Jidi: Make sure that the diet with enough calories and nutrients. Woman in fitness when tired, mainly because of their daily food intake is insufficient to support a large amount of exercise, and can not provide the necessary muscle shaping nutrition. According to the American Dietetic Association, a height of 1.68 m, weight 60 kg, medium-active 25-year-old woman a day 7533 ~ 9207 coke heat, which evenly from all meals and snacks.
New York Presbyterian Hospital nutritionist Martha McGee said Maastricht, dehydration and iron deficiency is a major cause of physical scarcity. If you always feel tired, it is recommended to see a doctor. Because of certain health problems, such as thyroid disease, diabetes, and sleep disorders, can also cause fatigue.
Moderator: Fitness to fear how to solve
Chen Jidi: Within a week, stop all fitness activities: do not run, do not ride, do not do yoga, not lifting dumbbells ...... then went to a disco "jump" one night, housecleaning or pulled a few friends went to the bar chatting . When the end of the week, you will have a good mood back into the past, fitness activities, and perhaps gain new inspiration to try other forms of exercise. To eliminate dry sense of fitness, you should first regularly adjust sport, should not repeat the same exercise twice a week.
Moderator: long-distance running speed static.
Chen Jidi: Increase speed drills. New York Road Runners fitness center managers and chief coach Mindy Sorkin said: "The key is to increase the speed gradually increasing the heart rate." Do not only aims to speed up, and instead allow the body to adapt to a new speed. "If in normal running, your heart rate remained at the level of 150 beats per minute, then spend one day a week can increase the heart rate to 160 beats." Heart rate remained at 160 when run 1 minute, then ran down to 150 times 2 minutes, alternating between the two, with a total length of not more than 1.6 km. Sorkin said, "a month later, you will find that although faster, but you can still easily be accommodated. Finally, you can effortlessly lift the speed."
Moderator: always in motion injuries.
Chen Jidi: leave time, so that the muscles get enough rest and recovery. American College of Sports Medicine's vice president William Roberts said: "The proper rest is very important, it is an important part of a fitness program, but we often ignore it."
Canyon Ranch, Massachusetts, sports psychologist Liba · Seeckt explained: "If you attend five times a week with a high-intensity exercise, then repeated the same pressure is applied to the same muscles, joints and ligaments, and ultimately, They are too tired because of a strike, so that may also neglect other muscle groups, resulting in the development of muscle imbalance, which is an important reason to cause injury. "So, in between the best two times to muscle strength training aside 48 hours of rest time, and for endurance training, it should rest at least one day a week.
Moderator: one day without fitness, uncomfortable.
Chen Jidi: fitness may already addicted. Daily exercise is an excellent habit, but too harsh to ask themselves is not conducive to health. Once you indulge in fitness, you need to go to the gym to find their real motives, or how much time to exercise you will feel enough. New York psychologist Dr. Joy Browne suggested: "We should ask yourself, what would happen if one day not to fitness, and then see the resulting emotions and what about." Your purpose may be to improve physical exercise, but also might be to get rid of loneliness or job troubles.
Chen Jidi: Increase strength training. New York crunch fitness coach Lyle Anderson pointed out that women often overestimate the effect of endurance training body sculpting. He explained: "Stepper wire or plastic for enhancing health hip hip effect is not so obvious, especially if you practice for some time to be truly shape the hip line, need to increase the strength training." Los Angeles homebodies personal fitness center Like the head of Fremont offers some plastic Ken Nice buttocks exercises, including squats, lunges and leg press and so on. 2 or 3 times a week, within a month it will be effective.
* Leg Press (on sloped on Leg Press): Every three groups of 20 to 25, practice slowly. According to their own situation to choose the weight gradually increased up to 22 kg or so.
Moderator: stationary lunge, two seconds under pressure, 2 seconds lift. Each leg two groups of 15 to 20 times. With the growing strength, you can add dumbbells.
Chen Jidi: Increase challenging new projects to improve the speed or make adjustments. California equinox fitness club group fitness manager, American Fitness Council spokesman Kelly Roberts said: "In Steppers climb the 50 steps, may make you feel a sense of accomplishment when we give the body in the fitness bring some kind of stimulus, and the body will react against, but only if you provide the same stimulation every day, over time, when you reach a certain level and then will stagnate. "
In fact, there are many ways fitness, hiking, cycling, swimming, sports, elliptical training machine, tensile trainers, treadmills and a variety of courses, etc., there is no reason to always choose the same movement. In addition, we also need to constantly make adjustments on exercise intensity. For example, let a long, steady aerobic exercise with a short, high-intensity training alternately.
Moderator: Exercise just done half of the exhausted, how to solve it
Chen Jidi: Make sure that the diet with enough calories and nutrients. Woman in fitness when tired, mainly because of their daily food intake is insufficient to support a large amount of exercise, and can not provide the necessary muscle shaping nutrition. According to the American Dietetic Association, a height of 1.68 m, weight 60 kg, medium-active 25-year-old woman a day 7533 ~ 9207 coke heat, which evenly from all meals and snacks.
New York Presbyterian Hospital nutritionist Martha McGee said Maastricht, dehydration and iron deficiency is a major cause of physical scarcity. If you always feel tired, it is recommended to see a doctor. Because of certain health problems, such as thyroid disease, diabetes, and sleep disorders, can also cause fatigue.
Moderator: Fitness to fear how to solve
Chen Jidi: Within a week, stop all fitness activities: do not run, do not ride, do not do yoga, not lifting dumbbells ...... then went to a disco "jump" one night, housecleaning or pulled a few friends went to the bar chatting . When the end of the week, you will have a good mood back into the past, fitness activities, and perhaps gain new inspiration to try other forms of exercise. To eliminate dry sense of fitness, you should first regularly adjust sport, should not repeat the same exercise twice a week.
Moderator: long-distance running speed static.
Chen Jidi: Increase speed drills. New York Road Runners fitness center managers and chief coach Mindy Sorkin said: "The key is to increase the speed gradually increasing the heart rate." Do not only aims to speed up, and instead allow the body to adapt to a new speed. "If in normal running, your heart rate remained at the level of 150 beats per minute, then spend one day a week can increase the heart rate to 160 beats." Heart rate remained at 160 when run 1 minute, then ran down to 150 times 2 minutes, alternating between the two, with a total length of not more than 1.6 km. Sorkin said, "a month later, you will find that although faster, but you can still easily be accommodated. Finally, you can effortlessly lift the speed."
Moderator: always in motion injuries.
Chen Jidi: leave time, so that the muscles get enough rest and recovery. American College of Sports Medicine's vice president William Roberts said: "The proper rest is very important, it is an important part of a fitness program, but we often ignore it."
Canyon Ranch, Massachusetts, sports psychologist Liba · Seeckt explained: "If you attend five times a week with a high-intensity exercise, then repeated the same pressure is applied to the same muscles, joints and ligaments, and ultimately, They are too tired because of a strike, so that may also neglect other muscle groups, resulting in the development of muscle imbalance, which is an important reason to cause injury. "So, in between the best two times to muscle strength training aside 48 hours of rest time, and for endurance training, it should rest at least one day a week.
Moderator: one day without fitness, uncomfortable.
Chen Jidi: fitness may already addicted. Daily exercise is an excellent habit, but too harsh to ask themselves is not conducive to health. Once you indulge in fitness, you need to go to the gym to find their real motives, or how much time to exercise you will feel enough. New York psychologist Dr. Joy Browne suggested: "We should ask yourself, what would happen if one day not to fitness, and then see the resulting emotions and what about." Your purpose may be to improve physical exercise, but also might be to get rid of loneliness or job troubles.
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