【Answers】 The male god comes! Three thousand questions about fitness screen! The vest line, the Mermaid line, broke down!

[Answer] is a grass-roots column for answering questions and solving puzzles created by Cool Platform in order to serve users and popularize outdoor knowledge. The main purpose is to allow more entry-level outdoor enthusiasts to understand the outdoors, to allow more outdoor crowds to join the outdoor, so that more outdoor players have the opportunity to share their outdoor experience, to maximize the value of personal outdoor. Each stage invites one outdoor player to publish several outdoor topics in the Cool Square. One topic per day and online real-time interaction. The next guest will take the form of this guest's recommendation for Solitaire. This issue is suitable for friends of fitness shaping, weight loss and fat loss, and sports love. Thanks to the exciting discussion brought by guests @hi fitness http://zhuangbeiku.com/users/21476, which has resonated. Continue to ask questions at http://zhuangbeiku.com/square/15997

Walker Muzi: Do you need to pay attention to your diet during your fitness routine? What to eat more effective? Hi fitness: If you gain muscle, eat high-protein, high-carbohydrate, low-fat foods; if you lose fat, high-protein, low-carbon water, low-fat foods. Abin: As I now have more serious gains in weight, my knees will hurt after running or playing. It's more obvious. Generally, the intensity varies from 5 days to 10 days. I do not know how to solve it. Hi fitness: When the knee is in exercise, it will bear more force than static and it will easily wear the knee. If the weight is too large, it is recommended not to strenuous exercise, you can first reduce fat, similar to elliptical machines, swimming and other methods. If you have a large amount of exercise, then you should be careful not to eat too much fat. Injury to the knee is a big problem. West sir: Eat less foods with higher sugar content and fat content and drink less beer. Seven days: Does fitness use diet? Is it suitable for jogging girls? Hi fitness: Hello, fitness does not need dieting, but it is necessary to arrange a reasonable diet. It is suitable for jogging and fat loss. If you want to shape, you also need strength training. Walker Muzi: Is there a good way to practice abdominal muscles? Xiao Bian: First of all, it is crucial to arrange a reasonable diet. It is necessary to have enough protein to eat, usually control fat intake and eat less greasy food. Eat more fruits and vegetables, starch intake is not easy too much. Second, before you exercise, you must have enough warm-up time, usually 15 minutes to half an hour, to make every part of your body fully active. Finally recommended several kinds of exercise for abdominal muscle training: push-ups, sit-ups, conditional friends can also use the bar to practice pull-ups, pull-ups on the latissimus dorsi, pectoral muscles, arms and body muscles are good Practice effect. In the end, sports are insisting. The correct training methods and techniques are the basis, and the reasonable sports concept is guaranteed. Jiajia Xiaopen Friends: Ask for advice on how to practice the vest line? Xiao Bian: The basic model is based on the control of diet, about 20 minutes a day for about 40 minutes of oxygen-free aerobic exercise. 1 Diet Control: Since the pursuit is to slowly shape the diet, the diet needs to be controlled very rigorously, but it is necessary to reduce the carbohydrates (replace the rice with whole wheat bread or coarse grains) and fats (the vegetables are changed into steamed or boiled, less Salt) Intake, increase the quality of protein (beef and chicken breast, egg white is the first choice, but it must be a small effect of animal protein, soybeans and mushrooms) intake. The prohibition of sweet drinks (such as sugar-free coke, occasionally to solve blemishes is possible) and all kinds of snacks stay up late (occasional eating once a month is not a destructive effect). Do not exercise for half an hour after a meal and add protein or protein powder after exercise. 2 Sports: The recommended practice on the Internet is to do anaerobic and then do aerobic. The reason is that anaerobic exercise intensity is strong, and fear that in the end there is no effort to complete all the actions; first do anaerobic consumption of sugar, then the next aerobic ability Consumption of fat ... In fact, the order of the problem is not very big, we must ensure that the amount of finished! Qingshui young master: eat protein powder plus exercise, training the muscles, if not persist will not shrink? Hi fitness: If you don’t insist, it will shrink, but it won’t be too fast. The lines should not be so good. If it is not too old, like Governor Schwarzenegger, it is still easy to maintain. 50: What is an elliptical machine? Xiao Bian: The elliptical machine is a quite common cardio-pulmonary fitness training tool. The elliptical machine's sport type is similar to that of cross-country skiing. To be more straightforward, it is like a community activity center with two legs and two hands pushing the equipment. Uncle Tege: Abdominal tear, insisted for more than two weeks, no effect ah? What kind of exercise will be better with abdominal muscles? Hi fitness: You see how much fat on your stomach, and more, to reduce fat. If you are full-bodied, it is recommended to run; if it is not very fat, it is recommended that strength training be carried out on the chest and back shoulders and abdominal muscles. 50: Is it useful to lose weight for half an hour? West sir: useful, recommended aerobic exercise to reduce fat, the effect is good, it is best with the diet, reduce fat and carbohydrate intake. Small wood: Will the sit-ups all get up, how to train out the vest line (ง • ̀ _• ́) ง hi fitness: sit-ups can be practiced slowly, the simplest thing you can do at the beginning, the flat-panel support is also good select. West sir: Do not lie down first, half-up and get up for a while to increase abdominal muscle strength. Bunny: Girls have problems with running. It's even better to lose muscle. Is there any good advice? Hi fitness: Running is usually not long muscles. West sir: Aerobic weight loss, anaerobic muscle, do not do a short distance sprint. Bears and dolls: How long does it take to lose 20 pounds? West sir: Stick to exercise, pay attention to diet, and work and rest. Walkers: height 177, weight 90Kg, male, seeking fitness program. Hi Fitness: One hour a day of aerobic exercise, running and swimming are all available, eat without greasy and sweet food, and rest early in the evening, a month of ten pounds is hopeful. Monk: Tomson times health whey protein can not? There is also a problem, I generally do not hurt the second day after abdominal exercises. Does it mean that as long as it is not sore it means recovery, can you practice? Doesn’t it not have to practice every other day? Hi fitness: Tomson times healthy protein powder cost is not too high, personal feeling. If you have already bought it, try it for a while. Abdominal muscles are not sore and show that the abdominal muscles are accustomed to your fixed stimuli. If the abdominal ripper sits down, it doesn't feel the next day and can be used once a day. C Ronaldo exercise abdominal muscles every day, you feel it yourself. Sometimes I practice once a day, and sometimes I get tired every other day. I hope useful to you! Rabbit: There is no need to control the staple food? Hi fitness: In fact, do not need to diet too much, the staple food can eat less than before, eat more vegetables, can not eat snacks. If you eat less, exercise is consumed, you can certainly lose weight: Under counseling, sit-ups are now being criticized by many people and can damage the spine. We encourage you to try on a fitness ball, or even change your method. Is this true? Hi fitness: Yes, so when doing sit-ups: First, do not hold your head, put your ear next to the ear and do not pull hard to pull the neck. Second, do not get all the body up, your shoulders like to leave the ground, with the abdomen force, feel the feelings. The fitness ball you say will really be better. In fact, the back muscles are also exercised to reduce the risk of spinal injuries. In short, all exercises must be based on keeping the body from being injured. Xiao Bian summary: Fitness can not only bodybuilding posture, but also help develop good living habits, positive and upward mentality of life. Fitness is not the same, because of perseverance, adhere to exercise, pay attention to diet, rest and regularity. A good body shape, a good attitude belongs to you. 1. About fitness diet: (1) Muscle - eat high-protein, high-carbohydrate, low-fat foods (2) fat-reduced - high protein, low-carbon water, low-fat foods. 2. ABOUT EXERCISE pectoral muscle: (1) Reasonable diet (2) Warm-up for 15 minutes before exercise (3) Push-ups, curling, pull-ups (4) Persistence 3. Exercise on the vest line: (1) Control of diet (2) About 20 minutes of anaerobic exercise (3) About 40 minutes of aerobic exercise

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