Get rid of body fat by hiking outdoors

　　Warm up before going up the mountain

　　After rest and proper adjustment, the cardiopulmonary function changes from partial function to full function, and you will not feel uncomfortable if you perform exercise of the same intensity again.

　　warm-up

　　1. Waist: Stand with the distance between your feet slightly wider than shoulder width, one hand hanging down naturally, the other hand straight upward, and the body bent to one side.

　　2. Move the knee joint: bend your knees, place your hands on the knee joints, and rotate them clockwise. Then turn counterclockwise.

　　3. Move the ankle joint: Stand with the center of gravity on one leg and the toes of the other leg on the ground. Turn first clockwise and then counterclockwise.

　　Relax after going down the mountain

　　After exercise, lactic acid is produced in the body as a by-product, causing muscle stiffness and soreness. Relaxing exercise can accelerate the circulation and metabolism of lactic acid in the blood and expel it from the body as soon as possible.

　　Relaxation action

　　1. Stand, hold the tree with your left hand to stabilize your body, grab the ankle joint of your left leg with your right hand, stretch it backward and upward, and stay still for half a minute. Gently knead the calf muscles with both hands, then switch to the other leg and repeat the above action.

　　2. Stand with your legs apart, put your right heel on the ground and your toes raised, straighten your knees, put your hands on your knees, and stay still for half a minute. Gently knead the calf muscles with both hands, then switch to the other leg and repeat the above action.

　　When to go hiking?

　　5pm~8pm, yes exercise the best time. At this time, the human body has the strongest motor function. After a day of activities, the body has been warmed up and has the strongest mobility. Therefore, this is the best time to do aerobic exercise.

　　Kind tips:

　　1. It is recommended that mountain climbing should be done in the early morning, and the intensity should not be too high. heart rate It is advisable to keep it at 120-140 times/minute.

　　2. At the same time, you must follow the principle of gradual progress when climbing, and pay attention to replenishing water. First do some warm-up exercises to lose weight, and then gradually increase the intensity of the exercise according to a certain breathing rate.

　　3. After exercise, relax the body in time to allow blood to return from the limbs to the heart.