Xiao Tiantian lost 28 kilograms by doing this! The coach responded: Remember the 1:4:3 ratio

Since her debut, the well-known artist Xiao Tiantian has been deeply rooted in people's hearts with her plump "marshmallow girl" image. However, in order to make herself thinner and more beautiful, Xiao Tiantian started to engage in various sports in recent years. She lost 28 kilograms of fat in 2 years, and lost weight from 80 kilograms to less than 60 kilograms. Her amazing perseverance is admirable!

He has often shared his exercise methods on talk shows, including playing basketball, walking in water, riding a bicycle, etc., and emphasized the importance of exercising the core muscles. However, is Xiao Tiantian’s exercise method really suitable for everyone who wants to lose weight? Does exercising the core muscles really help lose weight and sculpt your body? Let a professional fitness coach answer your questions!

Xiao Tiantian played basketball for 3 hours for weight loss challenge? Excessive exercise may damage the knee joint

Fitness coach Hank said that if you want to lose weight successfully, "eat less and exercise more" has always been the key four-word mantra! Therefore, the reason why Xiao Tiantian was able to lose weight successfully was that she spontaneously increased her exercise and paid attention to her diet, and her amazing perseverance and persistence are even more admirable!

However, Coach Hank also emphasized that from the perspective of a professional fitness coach, Britney's self-challenging exercise methods such as "playing basketball for more than 3 hours", "riding a bicycle for 1 and a half hours", and "walking in the swimming pool for 40 minutes" are not entirely appropriate. Take playing basketball as an example. If you run all over the court, it can be considered a medium to high intensity exercise. It is recommended to take a moderate rest after one hour to avoid physical discomfort caused by excessive exercise.

Moreover, when playing basketball, a lot of sprinting and jumping movements are often required. For those who are overweight, this can easily lead to excessive strengthening of the joints and increase the burden on the knee joints. It is recommended that those who want to lose weight but are worried about knee injuries, in addition to warming up before playing basketball, can consider wearing knee pads to help relieve the impact that the knee joints may bear.

In order to make herself thinner and more beautiful, the famous artist Xiao Tiantian started to engage in various sports in recent years. She lost 28 kilograms of fat in 2 years, and lost weight from 80 kilograms to less than 60 kilograms. Her amazing perseverance is admirable! (Picture/taken from Xiao Tiantian Zhang Keyun's Facebook)

Don’t overdo it when cycling to lose weight! Half an hour to one hour, choose a traditional sitting bicycle for guaranteed

As for the "riding a bicycle for 1.5 hours", the intensity of exercise varies depending on the type of vehicle (bicycle, racing road bike, flywheel, etc.). However, regardless of which of the above models you ride, for those without special needs (professional athletes, competitive players), it is recommended that the riding time be controlled within 30 minutes to 1 hour to avoid sports injuries such as leg pain and knee joint pain.

In addition, for those who do not have relevant knowledge and only want to lose weight or sculpt their body, it is not recommended to ride a competitive bicycle that requires a semi-lying position without the guidance of a professional coach. It is recommended to use a traditional sitting bicycle to avoid using the lower limbs to support the upper body for a long time, which will cause pressure and damage to the upper back.

Are you worried about hurting your joints during exercise due to being overweight? Walking in water is a good choice for initial weight loss!

However, Coach Hank highly praised the “40-minute walk in the pool” method! It is mentioned that the buoyancy in the water can not only help reduce the pressure on the knee joint during movement; with the help of water pressure, it can also increase the resistance during movement, helping to burn and consume more energy.

For those who are overweight, low-intensity exercise is a very suitable way to promote blood circulation and improve cardiopulmonary function in the initial stage of weight loss. The only thing to note is that when engaging in water activities, you must warm up properly and pay attention to the temperature of the swimming pool to avoid cramps and hypothermia.

Coach Hank emphasized that people who want to sculpt their bodies should choose a combination of exercises according to the 1:4:3 distribution method after entering the gym.

Training your core muscles does not equal training your abdominal muscles! Professional coach: 360-degree training, a set of methods to correct bad posture

As for training the core muscles through abdominal muscle exercises, does it really help to lose weight and sculpt the body? In this regard, Coach Hank further explained that the so-called core muscle training is not just abdominal muscle training as the general public understands. In fact, in a broad sense, the core muscle group includes not only the abdomen, but also many other parts such as the chest cavity and pelvis; to put it simply, the 360-degree circular belt below the thoracic spine of the human body is a member of the core muscle group.

Therefore, if you want to effectively exercise your core muscles to adjust bad posture, improve hunchback, and make your body curves more beautiful, you can't just train your abdominal muscles. It is equally important to exercise the pelvic floor muscles, transverse abdominal muscles, and lower back muscles that belong to the core muscles! If people only exercise their abdominal muscles without paying attention to the training of their lower back muscles, in the long run, it may cause an imbalance in the lower back muscles, leading to problems such as low back pain and soreness. Be careful!

Coach Hank also reminded that although moderate exercises such as sit-ups and planks do help to strengthen the core muscles. However, for people who have no concept of fitness and have never received professional guidance, if they rashly try it on their own, not only will they not be able to achieve the expected results due to incorrect postures, they may also suffer sports injuries due to improper application of force. It is recommended that beginners should still engage in it with the advice and assistance of professionals for better protection.

Want to sculpt your body by doing aerobic exercise first and then strengthening your muscles? 1:4:3 ratio training is just right

In addition, Coach Hank also made suggestions for Xiao Tiantian's fitness schedule - first do 40 minutes of treadmill warm-up, and then, strengthen muscle strength according to the parts you want to train! Coach Hank emphasized that if you want to effectively build muscle strength and sculpt your body, it is best to reduce the time spent on aerobic exercises such as treadmills to help warm up. This will prevent excessive glycogen burning and premature consumption due to excessive muscle endurance training (aerobic exercise); which will affect subsequent muscle strength training, as the muscles will not be able to expand and contract effectively, limiting their growth space.

It is recommended that people who want to sculpt their body shape should choose a sports combination according to the 1:4:3 distribution method after entering the gym. For example, first do a low-intensity warm-up (treadmill, aerobic exercise) for about 10 minutes; then, perform 40 to 50 minutes of muscle strength training (resistance training) on ​​the part you want to exercise, which is a good way to train muscle strength. If you still need to lose weight, you can appropriately assess your personal physiological condition and choose to do another 30 to 40 minutes of aerobic exercise. This is a very complete set of exercise procedures that takes into account both body sculpting and weight loss!

Shooting location: provided by Abs Fitness Club