Dong Zijian lost 40 pounds during physical training! How to carry out physical training for weight loss

Dong Zijian joined the group three months in advance for filming "Assassination of Novelists", practicing from 6 a.m. to 6 p.m., physical training, wija, and drama fighting,"basically practiced everything that should be practiced." The result was a weight loss of 40 kilograms and a 7% decrease in body fat.

Dong Zijian's physical training has excellent results in weight loss! We are also people who want to lose weight, how should we conduct physical training for weight loss?

Physical training is not only suitable for people who want to lose fat, but also for people who need to gain muscle, they can also achieve their goals through such training.

1. Talk about the benefits of physical training in addition to weight loss and muscle gain: 1. Prevention and improvement of anxiety and depression.

A Harvard University study analysis of more than 1800 people found that people who suffered from mild to moderate depression and performed strength training at least twice a week had significantly fewer symptoms than people who did not do strength training. This is because strength training increases blood flow to the brain and releases mood-enhancing brain hormones, such as norepinephrine and dopamine.

2. Improve cognitive function.

A study published in the journal Molecular Psychiatry showed that people who underwent strength training twice a week had significant improvements in cognitive function after 18 months. Researchers say strength training thickens gray matter in parts of the brain that are often affected in early stages of Alzheimer's disease.

3. Reduce the risk of falls.

Falling is the leading cause of death among people over the age of 65, and weak lower body strength, especially leg strength, is the main risk factor. A review of 17 studies published in the British Medical Journal found that older people who participated in a fall prevention exercise program, including strength training, had a risk reduced by more than a third.

4. Reduce the risk of developing type 2 diabetes.

A Japanese study published in the Journal of Diabetes Research showed that people over the age of 60 who underwent low-intensity resistance training twice a week for 16 weeks had significantly increased blood sugar levels. Su Hao said that the human aging process itself is caused by insufficient cell energy supply. Strength training can delay cell aging and improve sugar metabolism.

5. Prevent heart disease.

A 2018 American College of Cardiology study of 4086 adults showed that strength training protects health more than aerobic exercise. A study published last year in the journal Medicine and Science in Exercise and Exercise showed that less than an hour of resistance exercise per week can reduce the risk of developing metabolic syndromes such as high blood pressure, high cholesterol and elevated blood sugar. "This is because strength training can increase the body's glycolipid metabolism." Su Hao explained.

6. Relieve symptoms of chronic kidney disease.

Muscle atrophy is one of the symptoms of chronic kidney disease. A study published last year in the American Journal of Physiology found that patients who combined aerobic exercise and strength training three times a week had significant increases in muscle strength and overall physical fitness, and other symptoms in patients with kidney disease, such as itching, Shortness of breath, impotence and muscle cramps, were also alleviated. Patients who only exercised aerobic exercise had no significant effect.

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2. Physical training in the gym requires steps. Step 1: Warm up (10 to 15 minutes): Many novices enter the gym, they are impatient and start strenuous exercise immediately, ignoring an important link-warm-up. Wang Anli said that warm-up activities can not only reduce sports injuries, but also improve exercise ability, improve joint flexibility, and mobilize internal organs.

Warm-up activities are based on fever, slight sweating, and no fatigue. Low-intensity activities are the main ones. For example, you can do some knee joint stretching exercises first, then jog for a few minutes, preferably outdoors; walk for a while after jogging., increase the swing of your arms appropriately; after you feel your body temperature rise, do some stretching exercises. In addition, warm-up activities can also be carried out in a targeted manner. For example, before spinning training, you can do open-close jumps, lunging squats and leg stretches to mobilize breathing and leg muscles.

Step 2: Train (about an hour).

When many people enter the gym, they first run on the treadmill for an hour, making it difficult to carry out subsequent strength training because the energy has been exhausted. The correct order is: anaerobic first and then aerobic. For example, aerobic exercise to improve metabolic function such as dumbbell bends and squats first, and then aerobic exercise will have a better exercise effect, but note that the two times should not add up to more than 1 hour.

When carrying out equipment training, you should first practice large equipment and then small equipment. If you reverse, there may be no stamina; you should also follow the principle of step-by-step, starting from light pounds, such as 1 pound, 3 pounds, and then rising to 5 pounds or more; The number of practice groups starts from 2 groups and then gradually increases, with a group of 12 to 15 times. In addition, when practicing strength, novices should first choose fixed equipment, such as bench pressing with a Smith machine. After feeling muscle contraction and learning to exert force, they should practice free weight training, such as lifting barbells from the ground.

Step 3: Organize or relax (5 to 10 minutes).

After training, perform 5 to 10 minutes of small exercise finishing activities to make muscles recover faster and prevent muscle cramps, injuries and soreness. For example, you can walk fast or run 300 meters, perform stretching activities, etc. In addition, relaxation activities are also targeted, that is, you can relax wherever you use the most muscles during exercise. For example, spinning training uses more muscles in the legs and shoulders. After training, you can do movements such as pressing the legs and rotating the shoulders.

3. Ten physical training suitable for weight loss and muscle gain 1. Abdomen your abdomen, lift your legs and lie on your back together, place your hands on your hips, and then use your hips as a fulcrum to lift your legs and upper body upward by about 60 degrees, then slowly lower your legs, but do not touch the ground.

You can also lift your feet together off the ground, and then open your feet.

Repeat this multiple times.

If you persevere, you can not only lose weight, but you can also have impressive 6-pack abs.

2. Pull the thighs sideways to stand with your feet open as much as possible, then squat down towards your right foot, hold the toes of your right foot with your right hand, and hold the heel of your right foot with your left hand. After holding for 20 seconds, slowly stand up, and then squat towards your left foot. Do the same action, hold the heel of your left foot with your right hand, and repeat it 8--10 times.

Don't underestimate this action. Doing it frequently can not only reduce the fat on the thighs, but also build thigh muscles.

3. Standing up the waist is the so-called "land swimming", which is one of the signature movements of the Marine Corps.

This is a must-do for people who want to shape the upper body into a body-building line.

4. Diving push-ups This is a modified push-ups. In addition to building strong muscles, it can also strengthen the resilience of the neck, back, waist, buttocks and legs.

Keep your feet open as far as possible, and your hands wider, and fall on the ground.

Raise your hips and press down your upper body hard, but do not touch the ground. After stretching your hands and holding for 20 seconds, lean your head back, bend your arms and raise your legs. After holding for a while, put your body back into a push-up position. If you raise your hips again, you will also have to hold it for a while. Finally, you will return to the preparation position and repeat it 8- 10 times.

5. Roll back and stretch your legs and lie flat on the floor with your hands straight up. Raise your feet and bend over your head until you can hold the toes of your feet with your hands.

After holding for 20 seconds, hold the toes of your left foot with both hands, and relax your right leg a little. After 20 seconds, hold the toes of your right foot for another 20 seconds, and then slowly put your body back into your flat position.

Repeat until you are exhausted.

6. When squatting and standing to do this action, you must do it in one go to get the best results. Stand with your feet together.

Squatting, put your palms flat on the ground, kick your feet backwards, support your upper body with your hands, then bend your arms, keep your body parallel to the ground (keep your chest or knees from touching the ground), hold for at least 20 seconds, and finally, retract your feet to form a squatting position, then stand up slowly, and repeat it 8- 10 times.

7. Sit on the floor with your legs crossed, straighten your left foot, bend your right leg across your left leg, and hold your right knee with your left hand. Then slowly turn your body to the right and back (your right hand can rest on the floor to maintain balance), and hold for 20 seconds when turning to the limit. Repeat it 8--10 times, then change sides and do it.

8. Sit on the floor with your legs stretched in the hurdles, straighten your right leg forward, and bend your left foot and put it under your hips. Lean forward slightly, hold the left pedal with your right hand and push it backwards. Place your left hand on your right thigh to prevent your right knee from bending. Keep it stretched for 20 seconds, then gently relax and repeat it 8- 10 times. Change sides and do it again.

9. Bend over and raise your hands and stand with your feet apart at shoulder width. Bend your body forward as much as possible and head as possible downward, while clenching your hands together, then slowly lift your hands up behind your body to the limit. After holding for 20 seconds, slowly release your hands and repeat it 8--10 times.

10. Sit with your pelvis cross-legged and your feet bent, sit tightly on the ground with your feet, and hold your feet on your toes with both hands. Drive the upper body with the head and slowly press forward and downward until the limit. After holding for 20 seconds, slowly return the body to the ready position and repeat it 8- 10 times.

This action can be used to warm up before intense exercise. Although this action is simple, it does not help reduce sports injuries.