How long can jogging lose weight? Lori's face, warm smile, the years almost did not leave traces on the 34 year old Chen Yihan's face. The secret of Chen Yihan's "frozen age" is to keep on exercising and remain optimistic. When the hand choppers go shopping on the "double 11" and do their best for themselves, the "vitality girl" tells us that sports are the best magic weapon to counter attack the times.
November 12 is Chen Yihan's 34th birthday. She celebrates with netizens by running live. When Chen Yihan personally teaches netizens the right way to run, the most special way to celebrate his birthday is full of positive energy.
Running live to celebrate the birthday, the goddess of frozen age is serious
"Why do you get up early? Is it because you bought too much on double 11 yesterday and can't sleep today?" Chen Yihan began to broadcast live on the Internet more than 9 a.m. on the 12th. Her theme is to teach you how to run in the gym.
In the live broadcast, Chen Yihan showed you the right way to use the treadmill to run intermittently while running, and told netizens to keep the right heart rate in order to reduce fat.
As an "old driver" of running circles, Chen Yihan shared with netizens the secret of reducing fat, that is, the heart rate must be kept above 80% of his maximum heart rate.
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'we can warm up at the speed of & lsquo; 5 & rsquo; at the beginning to gradually increase our heart rate. 'although Chen Yihan is witty and smart, she is absolutely serious when it comes to running.
To achieve the effect of reducing fat, the best heart rate is about 150 beats / min or 160 beats / min, but for some people, 130 beats / min is enough. '
'after the warm-up, increase the speed to the fastest. The interval running that Professor Chen Yihan gave to netizens is one of the training methods commonly used by professional runners, that is, after reaching high-intensity running, take a break for a period of time, and then run again.
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Intermittent running is an important way for runners to improve their endurance and break through the bottleneck. This aerobic and anaerobic training method can make their body approach repeatedly and bear the pressure of lactate threshold.
In the later live broadcast, she also instructed several fans in the gym hand in hand how to run on the treadmill, and the petite girl even boxed.
The jogging queen has only 11% body fat
Chen Yihan started running in 2012, and since then she has never stopped.
Chen Yihan almost runs about 10 kilometers every day. She runs like this, leaving her footprints in different cities. "The 10 kilometer journey is the basic equipment. You can also visit the local city scenery and buildings while running. Kill two birds with one stone!"
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Chen Yihan's insistence day after day gives him the title of 'jogging Queen'. She even insisted on morning running in last year's reality show flowers and teenagers, and the director who shot her couldn't keep up with her.
'I've been running because it's the only thing I'm sure I can do right now. I'm obsessed with seeing the number increase. It's simple, pure and direct. '
Chen Yihan said in an interview with vogue that he would talk to his body when running.
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'in this process, I will focus on and carefully feel which muscles of my body are moving and which joints, muscles and bones are unblocked. I will feel the subtle reactions and changes of every part and muscle of my body and talk with them carefully. '
Long term exercise makes Chen Yihan's body fat only 11%, and her almost unchanged face is envied by many people.
In addition to daily running, Chen Yihan often takes part in marathon. She once wrote on her micro blog: 'marathon, addictive, don't start if you want to quit. '
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Last month, Chen Yihan signed up for the Shanghai marathon and finished the half marathon. After the game, she posted her finishing medal on her microblog.
'running & hellip; & hellip; is like falling in love. You don't know when your body will betray you, but you can never give up on it and achieve the final good with patience, tolerance and pain. '
In the live broadcast on his birthday, Chen Yihan said that he often made mistakes about his age. "Many people asked me, how old are you now? I thought I was 35 now. Fortunately, they told me that I was only 34 now. '
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Bedtime fitness expert
In addition to running, Chen also publishes photos of himself climbing, cycling, swimming, rock climbing and skiing on his microblog. But what she's good at most is keeping fit in bed before going to bed.
'I do some necessary exercises in bed every day, mainly lifting my hips, modifying my leg lines and making my abdomen thin. Chen Yihan said that these exercises before going to bed have a great effect. "After all, you can sleep well by relaxing yourself. '
For this unique skill, she also showed it in the variety show.
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First, she did more than 40 sit ups in bed. After a short rest, she did a series of leg exercises while reading.
One is the 'air bike', one is the leg raising movement of the hip, one is the leg curling, one is the single leg bridge action.
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