In the blink of an eye, it was Xin Xiaotian's fifth private lesson.Coach Daqiang said: "From the beginning of this class, I plan to gradually increase the amount for you, after the previous classes, the painful places on my body will be better in the future, but there is no painful place, and it will continue to hurt recently" Xin Xiaotian's heart trembled, and said, "Okay." ”But why do you say it so seriously, as if you are facing a great enemy, are you really not afraid of psychological pressure" Since your goal is to gain muscle and get in shape, I suggest that from today onwards, you should not do a lot of aerobic for the time being, and just warm up for 10 to 15 minutes each time. ”"Okay."
Xin Xiaotian nodded.Daqiang continued: "Because theoretically, aerobic exercise will lose a small amount of muscle while losing fat, and you see long-distance runners, as well as swimmers, are thin and thin. ”"But I can't completely throw the fat loss aside, I want to lose weight while gaining a little muscle."
Xin Xiaotian has always been thinking about the task of losing 3 catties of fat and gaining 1 catty of muscle at the same time in this round."
Yes, that's right, so my plan for you in the near future is to warm up with a small amount of HIIT anaerobic exercise.Among them, different muscle groups will be exercised each time, and the chest, back, abdominal muscles, hips, and legs will be exercised separately, that is, the legs will be exercised today and the chest will be trained the day after tomorrow, so that the muscles can be exercised in rotation and fully rested in rotation. ”After speaking, Da Qiang began to take Xin Xiaotian and started exercising.Today it is dominated by the abdomen and buttocks.But why is it that whenever Coach Daqiang gets serious, he feels like he has entered the GI training camp, and suddenly he has the illusion that he is about to carry a gun and lift an iron and train to become a cross-country special and powerful superwoman Speaking of local exercise, or called muscle group training, Xin Xiaotian has also briefly seen some related content before.There is also controversy on the Internet about whether you can lose weight locally, and some tutorials are more one-sided, saying that you can lose weight where you practice; Another argument is that weight loss is either a whole body thin.Either there is no effect, and there is no such thing as practicing local thinning.Now it seems that the former's statement may have omitted key words and phrases in the process of transcribing and reprinting each other.Or for various reasons, the expression is unclear, and the conclusion that it can be partially slimmed down is simply drawn by leaps and bounds; And the latter should refer to only aerobic exercise.Aerobic weight loss is the process of burning calories throughout the body, and basically does not eccentric any fat cell.It also includes the breasts and buttocks, which are subjectively very desirable to retain the "good fat".This is not going around and around, and it is basically equal to nothing, so some people are pessimistic that the models with breast enlargement and flat abdomen and thin waist in the photo should be born, and they are the original genes, so ordinary people don't think about it, just look at it, Xin Xiaotian saw dizziness at the time, and now after officially starting the small weight muscle building and shaping exercise, she slowly understood some of the statements.also refreshed her understanding, maybe what she understood was still not the ultimate truth, but at least it was Xin Xiaotian's personal experience, at least she began to believe that there should be a way to practice to the ideal level, at least for herself, it was a relatively satisfactory state.For example, butterfly sleeves, every summer, will make most girls very annoyed butterfly sleeves goodbye meat, how to reduce.In fact, the most complete way should be: first of all, the whole body fat loss as a whole.Coupled with local upper arm muscle exercises, under the premise of correct methods and movements, it takes at least a few months to create a thin and tight arm like a model.Then no matter what style of short sleeves or long skirt you wear, you won't pile up a piece of flesh on the cuffs.It doesn't sound easy at all, but in fact, there are almost no easy warm-ups, a few sets of preparation activities, and then three sets of planks, two sets of round-trip sprints, and other activities such as all good things in this world.Xin Xiaotian was already tired and panting, and after resting for half a minute, three sets of squats followed.Before coming to the gym, Xin Xiaotian had never officially heard of the name squat, let alone the "status" of squats.I remember when I was in school, a roommate who shared the same bed heard others say for a while that doing dozens of squats a day can slim her legs, so she began to insist on doing thirty or fifty before going to bed every night, but it didn't take long for her knees to feel uncomfortable, and then she gave up after struggling again and again.Now that I think about it, my roommate's actions were completely wrong.Now I know that this was originally called a squat.In the fitness rivers and lakes, there is a saying from mouth to mouth, called: no squat no, this has been regarded as a compulsory cheats by some people, and the action of squat has been pushed to the position of the king of strength training, and some people even believe that if you want to judge the level of a fitness person, one of them is to see if he can do a standard impeccable squat.When Xin Xiaotian first learned about this, she felt that she was very lonely, but then she was relieved, if she didn't understand, she didn't understand, because she wouldn't, so she came to learn slowly.However, the first time she did a squat under the guidance of Daqiang, Xin Xiaotian couldn't control her center of gravity at all, or she couldn't figure out what the focus should be on that point, so she felt like a goose, her knees couldn't go past her toes, and her body sat back, so she smacked and sat on her buttocks.So it's hard to practice, and before practicing the round, it's already been flattened.Today is the second time to practice squats, and it is also a more formal training, the so-called formal, that is, Daqiang will count, and will require that he must do enough three groups, and he will not be able to do one less.With the experience of butt piers, Daqiang brought the highest foam roller and let her hold it with both hands, so as to stabilize the center of gravity of her body.If you practice at home, you can hold on to the sofa, the edge of the table, you can lean against the wall, you can hold on to the wall, in short, it is good to find a place where you can borrow strength, so that you will not fall backwards.Alternatively, you can stand in front of the sofa or chair with your calves about a fist away from the seat, and then slowly sit down towards the back, and then slowly stand up when your butt is almost on the sofa or chair.This will at least prevent falls.Holding the foam roller, feet shoulder-width apart, standing on the tips of a slight figure-eight, tucking in the abdomen and chest, the back should be straight, the knees should not exceed the toes, slowly squat down and backwards, until the thighs are parallel to the ground, and Daqiang emphasizes the essentials of the movement in a series of ways.However, Xin Xiaotian only felt that her cerebellum had no way to control so many parts at the same time, and she couldn't control so many muscles to tense up together.Once you put your attention on your knees, you relax your stomach again, which is not a rush at all, because your hands and feet are fixed and still, and your whole body is very messy.Reluctantly did a few substandard squats, Xin Xiaotian already felt the abuse of this action.Sore, sore, thighs, and tendons on knees or something, all in all, very sore
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