Endurance training equipment is a good weight-loss tool. If used correctly, these instruments can achieve good results in a short period of time. Rowing machine Lightweight rowing coach Mike Irwin of the University of Pennsylvania said: “The most common wrong posture is when the hands touch the knees in the exercises and the movements are messed up.†At this time, you can think of the rowing as a dance, beat the beat 1 - 3, 3-2-1. Count the number 1 when you kick your leg; number 2 when your body leans and shake your upper body; when you count the number 3, pull it back to the lower end of the rib and turn the sculls. Then fall back. At 3, the arms are extended; at number 2, the body leans forward from the crotch; at number 1, the legs are raised. "After we get together, this is a coherent move." Rowing practice is a long-term, stable practice. It is not so easy to maintain strength and posture in all exercises. The trick is to start with 4-6 groups with medium resistance. Each group of 10 minutes of practice, the middle rest 2-3 minutes. In this way, the heart rate does not decrease all the way, and you can always increase your strength. Zac Bucksdale, a sports astrologer at the Dallas Aerobic Center, pointed out that excessive left and right running lacks left and right movements, which can cause the joints to fatigue quickly and also make the body fatigue quickly. So need to increase flexibility to make stepping more flexible. Try to swing your legs: Hold the handle with both hands, stand on one leg, swing the other leg back and forth, and keep your upper body straight. This can warm up and relax and make your legs more flexible. Stable for a long time. The constant rhythm is boring and it is difficult to do 100% of the moves. It can run a bit shorter, but with a little more intensity, it combines speed and slope. This allows muscles to feel fatigue faster, use more reserve energy, and lead to more efficient fat burning in one day. Start with a slope of 2%. After running several groups, increase to 10% of the slope (move at this time). The greater the intensity, the shorter the required time. Brian Holtz, director of the Indianapolis Health Sports Club Fitness Center, said: "The most common improper posture is the seat is too high or too low." If the seat is too low, it will greatly increase leg fatigue, but also to the knee pressure. If the seat is too high, the hips are twisted on both sides from time to time, not only uncomfortable and reducing efficiency, but also looks funny. So adjust the seat. Sit up and place your feet against the center of your pedals. The legs are fully extended straight down and reach the lowest point of the pedal rotation so that all the power can be used. This will not waste energy and will not cause fatigue to your knees and thighs. Even if the posture is correct, many people still use the strength of the parade instead of the charge speed when practicing. Variable speed riding is a good idea. Perform 2-3 minutes of high-intensity cycling and rest for 3 minutes, then repeat for 15 minutes. Running cross machine Too little resistance is a common mistake. Some people do too fast, almost using inertia and momentum rather than power. Therefore, it is necessary to set a certain resistance, and it is always bad to taxi. When you are determined to practice, you must feel that you are pushing forward. Pedal swaying requires weight instead of being toggled freely. After the sense of balance is strengthened, both hands can be placed on both sides of the body to keep the body stable through the middle muscles. However, such exercises are also prone to boring cycles. We recommend using segmented exercises so that higher intensity can be achieved over a sustained period of time. Try the next 90 second burst every few minutes and recover with 180 seconds. When the physical condition improves, you can reduce the rest time. Jump rope like a boxer We saw that boxers kept jumping on the boxing ring, so did they usually practice jumping? They practice skipping. Not to frighten opponents before the game, not to show off when playing, but to strengthen heart and lung function. The calories burned in 10 minutes are equivalent to the calories burned in 30 minutes of running and it helps to shape the figure. Balance: The weight of the body is supported by the soles of the feet and the knees are slightly curved. Don't jump too high, straighten your upper body and keep your eyes in front of your eyes. Hold your elbows close to your sides and throw small circles around your wrists. Jump: Only a slight beat, from the ankle. Legs, knees, and ankles. The soles of the feet are slamming down and the toes are pointing downwards when leaping. Landing: gently landing, from the ankles and knees. The jaws absorb the vibrations together. The contact with the ground should be as brief as possible. The heel does not touch the ground from the bottom. Don't jump twice. It's too easy. Alternate: Use a hop to practice alternately. When the rope is thrown back, replace it with another foot. Changing your feet continuously feels like a brisk walk. After finding your own rhythm, lift your knees up. Exercise: At the beginning of each jump 10 groups, a group of 10; wait until skilled to increase the number of each group by 10:6 ratio, until reaching a group of 100 times; the final continuous jump 5-10 minutes.
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