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Female, seeking professional weight loss fitness program

muboa2010-02-02 05:01:16 +0000 #1
height 159.5cm, weight 60.7kg, fat content 32.5%, fat basically concentrated in the stomach, suffered from lumbar disc herniation, blood pressure 110/57 (with anemia tendencies, good nutrition, may absorb less), step index of 49.

Have just organized a health card, like body weight in six months dropped to 50KG, fat content reduced to 23%, lower abdomen flatten, the whole thin on the 1st, but also take into account the waist, to seek professional fitness weight loss program in detail.
Double pot, a bottle of Blue2010-02-02 05:11:03 +0000 #2
10 kg weight loss that some of the recommendations or a gradual growing too fast bar

1. Every time jogging half an hour. Have been sweating as the benchmark. Only in this way in the body fat will be mobilized into the combustion state.

2. The necessary stretching exercises. Chest, waist rotation, arm circling, knee, ankle.

3. The use of the building room, exercise equipment lower limbs. To do some stretching exercises tread strength after the first light-weight, pay attention to experience is that the thigh in the hair strength, rather than feet.

4. Leg exercises you can do some toes, that is, to mention heel, this will help in shaping leg. Every time 30, to slow, let the muscles stretch full sense.

Next, practice kicks and rear side-kicks, mainly to enhance the legs. Upper body must be upright. Kick-point range as large, to relax. 3,4

done after the appropriate tension to be issued under the power of just the muscles, so that they do not always in a contraction.

5. Lumbar abdominal muscles. Sit-ups, do a half sit-ups, that is, lie down, but the shoulders do not touch the ground, suspended! ! Lying down, feeling the muscles tense up a little pause on. And then continue. Each of 10 to do 4 groups. If appropriate it in their hands small dumbbells, do swivel, to exercise both sides of the waist.

6. A small dumbbell to do chest. Can you complete control over the use of a small dumbbell to practice chest. Opened as much as possible, each 15,4 group. Then, still using dumbbells, do pre-move, two arms should be flat, dumbbell as far as possible near point. This can better stimulate the chest muscles. So that curve more pronounced. 10 group 4 to 7. At this time, the activities of the body is basically up. Best to slowly ran 10 minutes, let the body relax, and then that is stretching, relaxation, massage the muscles of today's practice.

Moves it, you can mimic some yoga movements, stretch to meet the breathing.

Above, these exercises should pay attention to breathing, not ruthless hair force, to be generous nature, physical and psychological effects of pleasure that we go! ! Body weight should first see, first curve to see straight, because it is slowly changing.

Actually, the outdoors aerobic running 3 to 4 times a week, doing stretching, note that a reasonable diet and living habits, body weight before the summer is absolutely could have greatly reduced, possibly to buy clothes really want to re - !

Personal advice, do more aerobic running. To learn a few yoga stretching and breathing exercises, the evening dinner must control the oil! ! Fat! ! High-sugar! !

I wish health, Italy 2010 Shunxin Soon
zhanghao2981752010-02-02 05:34:04 +0000 #3
hello: I suggest you choose Pilates, Pilates is not only the best sports rehabilitation model, which is efficient and safe way of body sculpting, especially for cervical spine problems practitioners, It is through the core parts of the body (waist and abdominal muscles, which include transversus abdominis, abdominal oblique, external oblique, rectus abdominis, paraspinal muscles) and exercise, so that the spine becomes soft and ductile.

Pilates exercise not only improved the body lines, correct neck and spinal cord also has very good results


★ sedentary office workers, the Office of the muscles lose their annual take power, can not hold on the body, so easy to back pains, over time lines have aliasing type coveralls. Pilates helps to re-stretch the muscles tense, as if to do deep tissue massage, while muscular endurance exercises, so that physical pressure and then evenly distributed.

★ lot of people every day, "sit" computer, waist circumference, formed a "life preserver" bigger and bigger. Pilates training is the abdomen, side waist, back and buttocks muscles, can shirk the "life preserver", but also reduce psychological pressure, the most suitable for office workers can combine a

In addition, brisk walking and jogging, 3-4 times per week intensity of about 30-40 minutes each time should not be too big

Recommendation: Do not bend over to carry heavy weights or hand-held weights to swivel
Fitness SOS2010-02-02 05:53:26 +0000 #4
1,159.5 CM, standard weight should be around 49KG, you have to reduce fat, and fat charge is also higher than the standard range 20% to 30%, you should also always sitting but sports bar. Blood a bit low, somewhat weaker constitution of the points may be raised through the exercise.

2, your goal is more reasonable and I hope you persisted.

3, Fat Burn to grasp low-intensity, multi-frequency, long time, with diet, living habits, we can achieve a multiplier effect.

In addition, because your information is missing, I can not formulate a fitness plan for you, maybe I am a bit irrelevant answers, but I have to do is to give you a scientific direction for a large range of guidelines.

An effective fitness program should include

1 / fitness before the warming-up

2 / fitness movements reasonable arrangements, such as refining a few days rest, the main day which actions such as refining.

3 / each action should be note, the appropriate picture display and video display, and the number of group number, number, group breaks, and strength of the control.

4 / fitness to relax after

5 / fitness diet after the co-ordination, one-third Lian, seven parts to eat.

6 / life habits of cooperation, good habits, and thus develop a good fitness habits.

you look at your exercise program is now used, is not included several aspects of it that . an effective fitness program is not just get into the online copy, and a thoughtful fitness respondents would not be so easy to write a fitness program, fitness program to suit their needs is the most effect. from their various of detailed information on starting, and then developing targeted programs suitable for fitness in order to achieve a multiplier effect.

view of the above, the right to adjust their own plans about it, hope this helps. I am not for points, you do not give me all right, but wanted to use their own knowledge, really do.



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