What equipment do you need to hunt fat in summer?

Summer is approaching again, and it is also the time when we often hear people starting to prepare for exercise, because they want to show off their bodies, creating a peak season for the sports industry. This is a hunting season, hunting down excess fat!

but! In fact, if you want to have a good figure in the summer, you should start in the winter. If you wait until it is close to summer or summer, you will find that it is actually too late. You should even keep exercising so that you are always prepared.

First: Because keeping exercising is good for your health, this is what you should pay most attention to.

Second: People who have the habit of exercising can adjust their status at any time and calmly cope with the required goals, such as wearing beautiful clothes on important occasions, taking photos, long-distance road running, triathlon, bodybuilding competitions, etc., because in fact you already have the best equipment - your body, not sports equipment.

Many sports beginners ask me whether they should buy specific pants, gloves, shoes, and nutritional supplements? But changing the direction, why not think about your current goals and preferences first, and how to start? Healthy weight loss relies on regular meals, not nutritional supplements, and effective exercise relies on the correct method and regularity. Finally, what if you spend a lot of money but don’t even start anything! ?

The choice of sports equipment depends on personal preference and needs. When you put on the equipment, whether it can be fully effective depends on whether your body can do a good job. You can think about the following common phenomena:

1. Must I buy a pair of functional shoes? !

Sports shoes are all based on powerful technology to provide shock absorption, good coverage, good grip, and high breathability. Of course, if you just want to look good, it depends on the individual, but shoes cannot help you in some aspects:

★ Shoes cannot help the mobility and stability of joints throughout the body.

Each joint in the body has stability and mobility, and each joint has different advantages. The main roles are as follows:

When a joint and the surrounding muscle groups lose their proper functions, it will affect other joints, which may cause dysfunction, compensation or even injury. Whether the lunge is good or not has nothing to do with the shoes you wear. You can observe yourself lunging in any direction to see if your back foot collapses or tilts, and whether you can keep your heels lifted in a straight line.

★ Shoes cannot help with core and physical skills.

Basketball's aerial movements require strong core strength to maintain posture and have strength in an instant. In addition to strong muscle strength, jumping power also requires speed in order to generate explosive power and even the ability to bounce continuously. In addition to weight training with machines or free weights, you also need enhanced training to improve your explosive power. (The above is not to say that you should really take off your shoes to play, but to do more solid training.)

There are many ways to train your abdominal and core strength:

How to keep your feet from exerting too much force when jumping forward with one or both feet, and keep your feet landing lightly and quickly requires upper limb support and abdominal strength.

Do crunches with repeated throws of a medicine ball or weight, maintaining speed and a certain amount of weight. The figure below is a schematic diagram of 6 kg.

Lower limbs enhanced training (jumping) instructions:

Changing from two feet to one foot or increasing the jumping height can change the difficulty and intensity. Jumping ability also requires good hip strength!

2. Is it necessary to buy compression pants to help with exercise?

Compression pants can stabilize and tighten muscles, reduce shock, avoid unnecessary waste of force, and make energy use more efficient. But if the exercise you do does not involve too many elastic or explosive movements, or if you have just started exercising and want to start by learning the appropriate exercise method, then you may wonder whether you must immediately rush out and buy an expensive pair of compression pants to wear?

Before you can do jumping or explosive movements, you should actually have basic physical fitness: muscle strength, muscle endurance, cardiopulmonary capacity, and good basic movements.

The basis is as follows:

Do I need compression pants for upper body movements?

Whether you do push-ups or push-ups well has nothing to do with pants. It requires good shoulder blade stability and core stabilization of the torso, and then improving muscle strength and endurance.

Schematic diagram of stick-type scapula: the scapula is not tightened and fixed from above, and the scapula is wing-shaped and protruding.

Push-up shoulder blade diagram: Similarly, a good push-up first requires good shoulder blade stability, core support ability, and then the muscle strength to repeat the movement.

Mountain climber pose is an extension of the plank pose, which requires good shoulder and core stability to start with. It does not rely on leg strength but the upper body, so there is no need to rely on compression pants.

★ Do you need compression pants for squats?

First of all, squats may not be suitable for every beginner. If you can't feel the force in your hips or your knees are uncomfortable when squatting, you can take a step back and practice in a more basic way.

Whether you can squat well requires good ankle mobility and hip activation ability. Other things to consider include the hamstring muscles and hip flexibility. Even overhead squats require good shoulder flexibility. Wearing compression pants will not activate your hip advantages, nor will it improve the mobility of your shoulders and ankles.

Squat requirements:

(1) The basic squat is designed to be in the shape of a number 4, with the thighs parallel to the ground, the torso and calves parallel, the heels kept on the ground, the calves kept parallel to each other, the knees stable and not squeezed inward, and the hips dominant starting position.

(2) The overhead squat requires you to squat with your arms straight, while maintaining the above requirements and keeping your arms next to your ears.

(3) The squat test in the FMS functional movement screening requires holding the pole overhead, keeping the pole above the soles of the feet, and squatting until the hips are slightly parallel to the ground.

Learn to do the hip hinge, a deadlift-type movement, to build hip activation and hip dominance. (Additional information: Other solutions to squat posture problems, such as soft tissue relaxation, hip advantage, and weighted squat learning and squat enhancement training, will be introduced in detail next time.)

3. Is it necessary for beginners of weight training to have a belt?

If you still can't do deadlifts or squats, or haven't lifted very heavy weights, then you might want to consider strengthening your body, improving your hip strength, and improving your core strength to stabilize your torso before doing overloaded weights. Wearing a belt will be of obvious and meaningful help.

Even, do you need to wear a belt when training every part of your body with weights? Is it true that the body's own trunk stability ability is not enough to handle all the training movements? Once the body has built up basic capabilities, along with the intensity of the sport and the performance requirements, such as weighted overload training and explosive power training, plus the help of equipment, the equipment can perform.

If the body's own movement foundation has not yet been established, or there are minor or serious injuries and inflammation that have not recovered, excessive reliance on equipment or protective gear for exercise will not improve and solve the body's own needs. What athletic ability requires is correct training and regular exercise, while what injuries require is rest and treatment, which ranges from soft tissue relaxation to physical therapy and re-planning of training.

★ Compression pants can make you feel helpful when you put them on, but they cannot activate your hip capacity or ankle joint movement and stability. You cannot lift or squat correctly just by wearing compression pants.

→What you need is to train and improve the ability of your hips, ankles and more.

★ Sports shoes will make you feel comfortable, lightweight and flexible, but they cannot help you solve runner's knee, or help you run farther, nor will they make you better at dribbling and shooting.

→You need to train your running method, run often, improve your hip strength, relax the outer thighs, etc.

→To play better, you need basic skills, such as constantly practicing shooting, dribbling, and accumulating on-court experience.

★ A weight training belt can reduce the burden on your waist, but it will not make you stronger directly. Over-reliance on it may cause you to lose your body's own abilities.

→What you need is the right weight plan, periodized training, and enough intensity.

Establish sports and health concepts, ensure the quality of movements, increase training volume and maintain efficiency, and then increase exercise intensity. Then any equipment will suit you. Don't let the equipment control you, but you control the equipment.

The fitness season is coming, and the hunting season is coming. Whether you are good at hunting does not depend on the gun, but on the shooting technique. Similarly, sports equipment will not make you lose fat and gain muscle, but depends on your own athletic ability and concept!

This article comes from: Muscle Mom Blog

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