How long does yoga break down each movement, and how many jin can yoga lose in a month?
- How many jin can yoga lose a month?
- How often should I go to the gym? How long do you usually exercise at a time?
How many jin can yoga lose a month?
Practicing yoga is a common exercise method, which can relax muscles and dredge collaterals and promote blood circulation. at the same time, it can also promote the decomposition and burning of subcutaneous fat, which will be excreted with the body's metabolism. when practicing yoga, the body metabolizes faster or properly controls diet, and you can lose about 7 jin in a month.
When practicing yoga, if the body metabolism is relatively slow or often eat high-calorie food and overeat, it may affect the effect of weight loss, you can lose about 4 jin a month.
How often should I go to the gym? How long do you usually exercise at a time?
1. When is the first time to have a good rest, go when the pain is gone, and don't limit yourself to a few times a week.
two。 After the adaptation time, three to four times a week, mainly large muscle groups.
3. After the promotion, five times a week, there are planned and targeted training.
I am very happy to answer your question!
Your question should be that you have not been in touch with fitness for a long time. As a professional coach, I will talk to you about my understanding of fitness. I have 8 years of exercise experience and 4 years of fitness coach! The arm circumference is 40! Let me tell you my understanding of strength training!
First of all, you will find out the purpose of your fitness, whether it is to increase muscle or reduce fat, or shaping!
Then come into contact with familiar equipment, slowly contact with strength training, master some fitness movements and diet collocation! (it is suggested that you can hire a reliable coach to lead the door in the early stage)
To do strength training, you must first understand your own 1RM, which is the ultimate weight of a movement that you can complete in a standard way. If you can only push one and the second one can't push, then your 1RM is 150kg! Then you have to find your fitness goal, whether you want to increase muscle or strength, or reduce fat and shape! Increase strength to do 1-6RM group, increase muscle to do 8-12RM group, fat-reducing model to do 15-20RM group!
Secondly, let's talk about my understanding of fitness movements! Fitness is generally to practice large muscle groups, why, because it looks good! Generally we are divided into 7 muscle groups, chest, back, shoulder, humerus 2, humerus 3, abdomen, hips and legs! Each muscle group has at least 3-4 different movements for different positions! Generally speaking, according to the practice three days a week! One body cycle a week, choose 2 parts at a time to practice, and then a little 10 minutes with the abdomen is enough! This is the chest + humerus 3 + abdomen, back + humerus 2 + abdomen, hips and legs + shoulder + abdomen! This is basically a whole fitness process! Usually one body cycle a week, once a week, that is, full-body training (don't think about RM, choose 1-2 movements for each part, do a 2-3 group, and keep healthy! (2 a week, that is, the upper body once, the lower body once (don't think about RM), 4 times a week, you can take your arms out alone, and take your shoulders and arms out 5 times a week! Six times a week, one day alone for aerobics, seven times a week is not recommended, it is recommended to take at least one day off a week!
Finally, let's talk about the schedule, assuming chest exercise + humerus + abdomen on Monday! Choose 5 chest movements, 3 brachial movements and 2 abdominal movements! This is 10 movements, each action to do 3 groups, a total of 30 groups, each group according to 10, each centripetal contraction 1-2 seconds, peak contraction 1 second, centrifugal contraction 2-3 seconds, this is each 4-6 seconds, practice a group rest 30-45 seconds, it is best not to exceed 1 minute, unless it is strength training! In this way, 30 groups are finished, which is about 45-55 minutes! So you say you practice 90 minutes of strength training every time, unless you arrange too many groups, otherwise you must practice and take a long rest! Because according to this kind of training, I am basically exhausted after training, and I don't have the strength to practice anything else!
Finally, I would like to add that I am writing about the training methods for normal fitness people, not the training methods of those great gods. if you are a great god, with an arm circumference of more than 45, or a strength of more than 600 kilograms, you practice a lot, and everything you say is right!
With the beautiful picture of our coach, the photo was taken 3 years ago, and now the arm circumference is 40.