How many vertical and horizontal braces can help you lose weight every day

Doing 30-50 vertical and horizontal braces per day can help with weight loss, and the specific amount needs to be adjusted according to individual physical ability and exercise foundation. Combining aerobic and strength training with standing and lying support can improve fat burning efficiency, but it requires dietary control to achieve the desired effect.

As a high-intensity interval training exercise, standing and lying support requires high requirements for cardiovascular function and muscle endurance. Beginners can start by grouping 15-20 students per day, with 5-10 students in each group and a 30 second break between groups. Gradually increase to 30 consecutive tasks after adaptation, and those with good physical fitness can try more than 50 tasks. This action involves mobilizing multiple muscle groups in the chest, shoulders, back, and legs, resulting in significant sustained energy dissipation after exercise. But it is important to pay attention to the standardization of movements and avoid sports injuries caused by collapsing or shrugging. People with excessive body weight or joint discomfort should reduce the number of repetitions and switch to kneeling, standing, and lying to reduce difficulty. Individuals with cardiovascular disease or lumbar problems should consult a doctor before proceeding. It is recommended to alternate standing and lying support with other aerobic exercises to avoid muscle fatigue caused by repeating the same training every day. Timely replenish water and high-quality protein after exercise to help with muscle repair.

Weight loss requires ensuring that daily calorie consumption exceeds intake, and it is difficult to achieve significant weight loss solely through standing, lying, and supporting. It is recommended to combine aerobic exercise such as jogging and swimming, and control the intake of oil and refined carbohydrates. Arrange 2-3 days of rest per week to allow the body to recover, and do warm-up stretching before and after exercise. Regularly adjust training plans to avoid platform periods. If discomfort such as joint pain or dizziness occurs, exercise should be stopped immediately and medical evaluation should be sought.