The human body is an organic whole, and there are many factors that affect human development, but the most important ones are heredity, environment and physical exercise. To advocate physical exercise, we must master the scientific theoretical basis, mainly based on: metabolic theory in the process of exercise; Effective value threshold theory of exercise load; Dynamic equilibrium theory of human body's ability to adapt to environment.
(1) Metabolic theory of exercise refers to the process in which organisms exchange substances and renew themselves, and constantly replace old substances with new ones. Metabolism includes assimilation and alienation. The body constantly absorbs nutrients from the external environment and mixes them with its own substances. This process is called assimilation. The human body's own substances are constantly decomposed, releasing chemical energy to meet the needs of various physiological activities, and the final products of decomposition are discharged from the body. This process is called alienation. Assimilation and alienation are carried out at the same time. When assimilation is dominant, the chemical energy stored in the growth and development of organisms increases. Alienated roles remain relatively balanced and their weights remain relatively unchanged.
(2) Effective Value Threshold of Exercise Load Theory The influence of physical exercise on human body can only be realized under the stimulation of appropriate amount and intensity. Determining the exercise load according to certain measurement standards is called the threshold of effective value of exercise load. The best effect of physical exercise occurs when the body is at the maximum oxygen intake and maximum new output. To improve the maximum oxygen uptake, it is necessary to increase the core beating frequency of cardiac output and stroke output, so that the output per minute reaches the highest level, which indicates that all tissues and organs of the body are fully supplied with oxygen and nutrition, and the body is in a state of full benefit. Generally speaking, the optimal threshold heart rate of physical exercise is between 120 ~ 140 beats/min.
(3) The theory of motion balance of human body adapting to the environment refers to the functional ability of human body adapting to the external environment. It includes adaptability to the objective environment and resistance to diseases. The objective environment includes natural environment and social environment, and environmental changes have many influences on human development and survival. Physical exercise is to adapt to the changes in the natural environment. In fact, the process of heat generation and heat dissipation in the body is more vigorous, and the body temperature regulation function is more sensitive. Practice has proved that the extensive use of natural factors can not only effectively improve the ability of body temperature regulation, but also have a variety of fitness values. Such as sunbathing, air bath and cold water bath, can effectively enhance the adaptability of the human body.
2. Scientific methods of physical exercise:
(1) Exercise: It is appropriate for thin people to do aerobic exercise with moderate exercise (heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is moderate (50% ~ 80% of the maximum muscle strength). Work and rest schedules can be practiced three times a week (1 every other day, 1 time), ranging from 1 to 1 half an hour each time. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent. When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
(2) Be focused and targeted: After two to three months of exercise, the physical strength of the emaciated people will be significantly enhanced and their energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious.
Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
3, a reasonable diet: only the energy intake is greater than the energy consumed, people can become fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually in addition to eating meat rich in animal protein,
Besides eggs and poultry, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
4, firm confidence and perseverance: thin people can not make their bodies strong and plump in a day or two or a month. It is not good to practice "eating a fat man at a time" because of "a fever", and it is not good to lose confidence because of the wrong practice method and poor effect. Only with the confidence of victory, we are firmly prepared for hardship, and actively carry out scientific, planned and persistent exercise with high emotions can we do it.