The first week: The goal of the first week is very simple, that is, to take action and adapt your body to the exercise mode. At this time, regular aerobic exercise is a good choice. You can use the fitness equipment in the gym, or run, ride a bike and swim in three moderate-intensity sports. Third, take a day off after exercise. This week, you only need to think about the way of exercise, and don't care too much about the effect of exercise. However, in order to excrete toxins from the body smoothly, you should ensure that you drink at least two liters of water every day.
Exercise intensity: Exercise for about 30 minutes each time, which is of great benefit to cardiovascular health.
The second week: intermittent exercise. Through the first week of warm-up, people will feel full of energy. This week's intermittent exercise can prevent people from feeling overtired in the alternation of work pressure and recovery cycle. Walking fast, running, cycling or using fitness equipment are all suitable exercise methods. The exercise process consists of 3 minutes of moderate and low intensity exercise and 2 minutes of high intensity exercise alternately. This can not only ensure that people fully recover after strenuous exercise, but also prepare for the next intermittent exercise. Pay attention to eat more fruits every day, but don't eat foods containing white carbohydrates, such as bread and cheese.
Exercise intensity: first do general aerobic exercise, then do intermittent exercise, alternately do low-intensity exercise for 3 minutes and strenuous exercise for 2 minutes to improve cardiovascular function, and repeat the above two steps for 6 times.
The third week: antagonistic training. It helps to promote the metabolism of the human body. It should be noted that in addition to green tea rich in antioxidants, try to avoid letting coffee and carbonated drinks participate in your life.
Exercise method and intensity: do intermittent exercise first, and then do strength training for about 30 minutes, such as lunge, semi-push-ups, fitness ball squat, rowing with dumbbells in one hand, etc.
The fourth week: practice in different parts. At this time, it is time to increase the intensity of exercise again. Try to increase the time of each interval exercise, and at the same time divide the body into upper and lower parts for exercise, that is, strengthen the exercise of upper and lower muscle groups.
Don't worry that your muscles will be slightly sore after exercise. This is normal and won't cause any harm.
Exercise method and intensity:
1. Do intermittent exercise;
2. Upper limb exercises: stretch your arms downward, turn your waist, pull your hands down behind your back (sit), bend your legs (sit), and lift dumbbells with one arm; After resting for two minutes, repeat the above actions twice in turn; Then rest for half a minute, you can bend your body by sitting (legs straight, upper and lower back, body balance, and then bend your knees and abdomen to make your abdominal muscles extremely flex. In practice, your feet should never touch the ground or the bed to exercise your abdominal muscles.
3. Lower limb exercise: leg push, lunge, pedal exercise and cycling exercise for 3 minutes. Repeat the above actions for 4 times.
Week 5: Replenish energy. After successfully spending last week and enjoying the process of increasing exercise intensity, your energy level is about to reach its peak. From this moment on, you need to improve your muscle tension. If you find yourself feeling hungry, you must add some protein and carbohydrates after exercise. You don't need to eat too much, and very little food can make you recover from high-intensity exercise and effectively prevent you from having a strong hunger again.
Exercise intensity:
1. Do intermittent exercise;
2. Exercise upper limbs;
3. Exercise lower limbs.
Week 6: It's almost over. In the last week, you will find and deeply feel wonderful changes have taken place in your body. However, you must not let the fruits of your hard exercise go to waste. Make up your mind to keep exercising until the new year. The exercise method is the same as the fifth week. It should be emphasized that any of the above sports must have five minutes of preparation activities and five minutes of adjustment activities after the exercise.