65438+ 10 month: lay a good foundation.
This month is about starting from the basics. If you are injured, you will have no motivation in the next few months, which will affect your hard-won practice. You should gradually adapt your body to the rhythm of exercise and improve your balance and posture. Daily basis can be incorporated into daily life, so that even if the pace of life is accelerated and the exercise time cannot be guaranteed, enough physical strength has been accumulated as the basis.
Requirements: body flexibility, balance and posture four times a week; 3 times lasting at least 15 minutes; Walk at least 4000 steps every day.
February: Strengthen muscle training.
Increasing muscle training can speed up metabolism. This will help you build a healthy figure, which will increase with the increase of exercise. By the end of this month, even if you don't exercise, you will burn more calories per minute.
Exercise requirements: Start resistance exercise. Do this exercise against the box or wall at least twice a week. Coupled with the exercise of abdominal muscles, enhance the strength and balance of the body.
March: resist boredom
Now that you have been exercising for eight weeks, your motivation and enthusiasm may gradually fade. List all the reasons why you want to improve your health and physique, which will make you regain your enthusiasm for sports.
Sports requirements: You can participate in several interesting sports competitions a month, which will make you more aware of the fun of sports. Introduce leisure sports (such as boating and outing). ) integrate into your daily exercise, enjoy the fun of exercise with your friends and follow the exercise.
April: Walk 7000 steps every day.
Now that you have laid a solid foundation, have a standard posture and the most basic adaptability, you should go further on this basis.
Exercise requirements: increase the daily walk to 7000 steps and start outdoor activities. If you have been jogging, increase your stride and increase your exercise intensity. After practice, you can not only relax your muscles, but also improve your posture when walking or running.
May: Strengthen aerobic exercise.
Seeing that summer is coming, it's time to prepare those close-fitting clothes! Now, you should increase the intensity of aerobic exercise to shape your body while maintaining a healthy fat level.
Exercise requirements: the number of walking steps per day should be increased to 7000- 10000. Aerobic exercise plus interval. If you are preparing for the summer sports meeting, it is also necessary to start speed training now. Doing a little exercise before exercise can promote blood circulation and enhance the elasticity of skin tissue.
June: Abdominal exercise to keep fit.
Create a beautiful figure and build confidence in your body. Look in the mirror and see if there is annoying "bye-bye meat" under your arm and a small belly protruding from your waist, and then focus on attacking, one by one.
Exercise requirements: do abdominal training at least 4 times a week, which is the easiest place to accumulate fat. Be sure to fight the "defense war". If you want to go out for a holiday this month, don't forget that you can also do exercise when you are lying on the soft beach enjoying the breeze and sunshine, and you will get good body shaping effect soon.
July: It is better to exercise in the water.
No matter how persistent people are, they are tired and bored. Give yourself a rest before you set sail. You should use your time more flexibly and creatively this month. You can spend less time doing programmed exercise in the room. On the contrary, you should do more interesting outdoor sports, and it is best to motivate the whole family to be active.
Exercise requirements: Take at least 10000 steps every day to start water exercise. Plan more outdoor activities-such as going to the park for an outing or going to the beach for a picnic.
August: Try it.
Going out of the regular exercise circle will have different feelings in different places.
Exercise requirements: mix everything up this month-if you usually take running as the main exercise mode, try running in water this month; If you have ever exercised outdoors, try exercising indoors. If you just do regular exercise, you can try some challenging projects, such as rock climbing.
September: Consolidate the achievements
It's been eight months, which is two-thirds of a year. The focus of this month is to increase daily exercise and consolidate the previous results.
Exercise requirements: record your daily exercise. In autumn, you may stay indoors longer. So outdoor sports should be arranged every day, or at least three times a day.
10 month: Test the exercise effect.
After nine months of hard work, you will test your exercise results this month. You can arrange a game at the end of this month to test your exercise effect. Two weeks before the "competition", relax training, increase flexibility exercises, and prepare for muscles.
Exercise requirements: increase on the basis of the original exercise, at least 3 times a week. Exercise ensures muscle balance. There will be many marathons this month, so try to participate. You need to practice how to replenish water during running in advance.
165438+ 10 month: relax.
The task this month is to relax yourself. You have achieved the effect of exercise, and your body needs to rest for a while. Attention should be paid to physical and mental recovery, and some basic training of balance ability should be done at the same time.
Exercise requirements: Take part in some activities, such as Tai Chi or Tai Chi, to fully relax the body. Of course, while relaxing, don't ignore the minimum daily walking requirements.
65438+February: Arrange the exercise time reasonably.
This is a month of festivals, which is very exciting. You should be prepared to buy gifts for your family, give gifts to your customers, and make plans for your New Year trip. The schedule is full. But make sure you have time on your schedule.
Exercise requirements: Try to "close your eyes" to practice, meditate and relax, and get high-quality sleep. This way. You can go out for a walk on weekends, choose outdoor winter activities with your family and enjoy a positive and happy weekend.