Climbing seems simple, but even the simplest uphills and downhills are skillful. Today, Xiao Bian has brought you some tips for everyone to provide a scientific, low-fat slimming method for mountaineering while climbing. Entertainment fitness lose weight three correct!
Go outdoor climbing, go to open nature to reduce weight!
Mountain climbing is aerobic exercise, can increase the protein in the blood, enhance immunity, and help the body's toxins excreted in time. While promoting metabolism and accelerating fat consumption, climbing has a unique effect on slimming and shaping.
Warm up before going uphill
Before going uphill, remember to warm up. Because when starting a mountaineering exercise, it is not possible to increase the amount of exercise immediately, and it is necessary to gradually and gradually increase the intensity according to a certain respiratory rate, so that the respiratory frequency can be prevented from undergoing abrupt changes in exercise. Warm-up exercises should be performed at the waist, knees, and ankles. Repeated shocks must not be used for movements.
1. Waist: Standing, two feet slightly wider than the shoulder, hold one leg with both hands, straighten the back, and press down on the body.
2. Active knee: knees, hands on the knee, turn clockwise, and then turn counterclockwise.
3. Active ankle: Stand, focus on one leg, toes on the other leg, turn clockwise and counterclockwise.
Mountaineering strength
Tests indicate that fats consumed during mountain climbing are stronger than other sports. A man weighing about 70 kilograms, if he climbs 30 minutes per hour on a 70-degree hillside, his energy consumption is about 500 kcal, which is equivalent to 50 meters per minute in the swimming pool. Swim for 45 minutes, or the equivalent of 50 minutes of boring abdominal exercises in the gym. If you want to strengthen the effect of fat shaping, it is better to keep climbing 3 to 4 times a week.
It should be reminded that the higher the mountaineering intensity is, the better, and the scientific requirement for the strength of mountaineering is to keep the heart rate at (220-age)×60% to (220-age)×80% times per minute. Therefore, if you feel uncomfortable or tired during climbing, please stop and test your heart rate.
Relax after going down
After relaxing on the mountain, you must relax your muscles. Otherwise, you may experience leg or thigh pain or body pain. Because after exercise, more or less in the body will produce some by-products --- lactic acid, making the muscles stiff and sore. Relax the muscles in time and the effect of fat-reducing remodeling is even better. Relaxation Allows you to stretch, relax, and relax on areas that are prone to soreness (waist, buttocks, and large legs). Each action is statically stretched for 10 to 30 seconds with alternating sides.
1. On both sides of the waist: The feet are open larger than the hips, and the body is tilted to one side. The hands are up and down in a straight line, perpendicular to the ground.
2. Hips: Stand with your feet apart before and after, straighten the front legs and knee joints, bend the knees of your hind legs, center your back, straighten your back, and position your body at an angle of 30 degrees.
3. Legs behind the iliac muscles: feet stand apart before and after, the front leg knee straight, toes hooked back knee flexion, back straight, with the hip as the center under pressure, hands touch the front foot toes, try to make The chest is close to the front of the thigh.
4. Front thigh: Single leg support, ipsilateral hand holding the same side of the ankle, the heel as close as possible to the buttocks, support legs bent, the other side of the arm to open to maintain balance.
5. Calf: Separate your feet before and after, find a support point on your forefoot, raise your toes, and step your heels on the ground. Your hind feet will be slightly off the ground, your body will focus forward, and your hands will remain balanced.
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