Article 44: Fashionable Weight Loss – Water Jogging, Five Alternative Slimming Exercises, and Elastic Band Training (Basic Movements)

Fashionable weight loss - water jogging

In the United States, tens of thousands of people jog in the ocean or swimming pools, which has become the latest weight loss trend in America.

When doing water jogging, your body should be suspended vertically in deep water, with your nostrils slightly higher than the water surface, and your limbs should be moving vigorously, like a duck splashing in the water.

Sports scientists say that jogging in water distributes the load on the body more evenly, giving it a clear advantage over running on land.

On land, each foot strikes the ground about 1,000 times for every mile run, impacting the feet, knees, and hips, often resulting in muscle strains or ligament sprains. In water, however, there is zero impact on the lower limbs, preventing such accidents.

Water resistance is 12 times that of air resistance; running in water for 45 minutes is equivalent to running on land for two hours.

Jogging in water is especially suitable for obese people.

Because water is denser and has a higher thermal conductivity than air, more energy is consumed in water than on land.

Experiments show that the heat emitted by a body staying in water at 12°C for 4 minutes is equivalent to the heat emitted by a body on land at the same temperature for 1 hour.

Running 100 meters at full speed on land consumes about 35 kilocalories, while jogging 100 meters in water consumes 65 kilocalories.

It is evident that, under the same time and intensity, exercising in water consumes far more energy than exercising on land. This energy is supplied by consuming the body's sugar and fat, and this method can gradually reduce excess body fat.

Medical experts say that the abdomen and legs can be well exercised through the resistance of water. Girls who want to lose weight can not only remove excess fat from their abdomen by jogging in the water, but also make their legs longer.

Jogging in water should be done gradually. After jogging in water for 5 minutes, the heart rate should not exceed 110-130 beats per minute. It is advisable to alternate between rest and exercise.

Five alternative weight loss exercises

crawl

Since humans began walking upright, the spine has borne more than 60% of the body's weight, making it a vulnerable part of the body. Crawling distributes body weight to the limbs, reducing the load on the spine and helping to prevent spinal diseases.

Step back

Regularly walking backwards can keep the waist muscles in rhythmic tension and relaxation, improve blood circulation in the waist, and help slim the waist and reduce fat. At the same time, it can also exercise the Achilles tendon, calf and knee muscles, and even exercise the cerebellum, increasing the body's flexibility and coordination.

barefoot

Walking barefoot can release static electricity from your body and also massage the soles of your feet. The soles of the feet are known as the second heart of the body. Regularly stimulating the soles of the feet can improve circulation and make the body slimmer and healthier.

Upside down

Prolonged standing can easily lead to conditions such as organ prolapse, insufficient blood supply to the brain, and varicose veins. Inversion can help prevent and alleviate these conditions. In addition, it can change the state of tension and fatigue in the body, promote hormone secretion, and make you look younger and more beautiful.

Walking in the rain

Rain produces a large number of negative oxygen ions and air vitamins.

Walking in the rain can make you feel refreshed and help regulate your nerves and relieve depression.

Elastic rope: Use it to bind fat.

To vary your exercise routine, you can use resistance bands. By using the force of gravity when pulling, you can improve your physical fitness and increase the enjoyment of exercise.

Are you driven crazy by your excess fat? Quickly use elastic bands to "bind" that fat to justice!

Most men understand the benefits of dumbbell exercises, but some complain of fatigue just from seeing heavy dumbbells before even starting to exercise. Most men feel quite accomplished with the sculpting effects of dumbbell exercises, but if they want to exercise while traveling or on business trips and can't find a gym, they can't very well carry around two dumbbells that weigh a total of twenty or thirty pounds, can they?

To create a personalized "impeachment" plan for your body, men are advised to use easy-to-use and portable elastic bands to achieve the same excellent results as dumbbell exercises! Just keep an elastic band in your bag and you can exercise wherever you go, even up mountains or down to the sea.

The thickness and length of the elastic cord determine the weight when used. You can choose according to your needs, or you can use two elastic cords to increase the strength.

When performing resistance band exercises, pay attention to maintaining body stability and holding the resistance band firmly. One set consists of about 8 to 12 repetitions. The number of sets depends on individual ability and should be increased gradually.

The elastic rope workout designed by Lin Yifen, the head fitness coach at Clark International Fitness Center, allows you to easily shed fat while chatting and laughing, simply by "pulling" and "lifting" a rope!

(1) Chest expansion training: Twist the elastic rope to increase the intensity, with your fists facing each other, and hold the elastic rope horizontally in front of your chest.

Pull the elastic band to the left and right to do chest expansion exercises.

This exercise can strengthen the chest muscles.

(2) Back extension training: Twist the elastic band to increase the intensity, raise your hands above your head, pull your back straight from top to bottom, hold for about 2 seconds, and return to the starting position.

This exercise can strengthen the back muscles.

(3) Step on the elastic rope with both feet, hold the handles of the elastic rope with both hands, place both hands at your sides with your fists facing backward. This is the preparatory action.

Raise your arms straight up to shoulder width, hold for about 2 seconds, then return to the starting position.

This exercise can strengthen the deltoid and pectoral muscles.

(4) Step on the elastic rope with both feet, hold the handles of the elastic rope with both hands, place both hands at your sides with your fists facing backward. This is the preparatory action.

Raise both hands to the sides, shoulder-width apart, hold for about 2 seconds, then return to the starting position.

This exercise can strengthen the deltoid and levator scapulae muscles.