2. Bodybuilding is not just a dumbbell, it won't have much effect. If you want a perfect figure, you must start with every muscle. It is recommended to start with large muscle groups.

Regular training should not exceed two hours, including five to ten minutes of aerobic exercise and muscle relaxation.

4. Eat more protein every day.

Exercise vital capacity: Running: This is the simplest and most convenient exercise item, which can be carried out in winter and summer vacation regardless of the weather. For enhancing vital capacity, variable speed running has the greatest effect. Run at a brisk pace 100 meters, and then run back slowly. Run repeatedly, every two to three kilometers as a group, it is best to run two or three groups at a time. Trot doesn't mean that the speed must be fast, but that we should stride and walk fast, because students can't stand the speed. Because many students have no habit of regular exercise at present, jogging should be practiced as a "preparatory course" before practicing variable speed running. When jogging, do it according to your own ability. Too much, too heavy for the heart and lungs. If you don't do enough exercise, you won't be stimulated enough. How to judge the amount of exercise? After each run, the pulse should be around 130~ 140 per minute. When I first started exercising, many people felt breathless all over. If they keep exercising for a week or so, this situation will be greatly improved, and then they can switch to variable speed running. Variable-speed running should also be gradual, first practice a group, and then gradually add a lot.

When there is no condition for physical exercise, it is also effective to do "breathing exercises" to improve vital capacity.

Deep breathing: Yoga practitioners call it abdominal breathing, commonly known as "exhaling the atmosphere". When taking a deep breath, the first step is to inhale for 5 seconds: first inhale slowly through the nostrils, so that the diaphragm will be pulled down and the abdomen will swell up, then continue to inhale, expand the chest again, lift the ribs, hold out the chest, and let the lungs inhale as much air as possible; Step two, hold your breath, usually for 5 seconds. With the increase of practice, the time of holding your breath can also be increased, so that the lungs can absorb as much oxygen as possible; The third step is to exhale slowly and restore the chest and abdomen to its original state.

The three steps are an exercise segment, and each repetition is 10 minute. After a long period of practice, deep breathing can become a normal breathing method.

Oxygen can't be stored in the body, and people must always breathe fresh air. So breathing has a great influence on health. However, most people only use one-third of their vital capacity. According to the results of the national physical fitness monitoring in 2000 published by the State Sports General Administration and the Ministry of Education, the vital capacity of men aged 40-69 decreased from 3,347.2 ml to 24,465,438 0.3 ml, and that of women decreased from 2,362.3 ml to 65,438 0.7665,438 0.6 ml, which decreased by 28% and 26% respectively. The decline of vital capacity causes many diseases that affect the lung health of the elderly, such as tracheitis, asthma, pneumonia, pulmonary embolism, pulmonary fibrosis, lung tumor and so on. More importantly, once these lung diseases are combined with other diseases, the mortality rate is very high. Therefore, it is necessary to actively carry out breathing exercise, so that the lungs can be exercised, the vital capacity can be increased, and the vital capacity can be fully utilized, thus providing more oxygen for the blood and making it more energetic. The following are several healthy breathing methods, which you might as well do regularly to exercise and improve your vital capacity.

1. Take a deep breath. First, inhale slowly through the nostrils to fill the lower part of the lungs with air. When inhaling, the abdomen will bulge slowly because the chest is lifted up and the diaphragm is pressed down. Then continue to inhale and fill the upper part of the lungs with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5 seconds. Finally hold your breath for 5 seconds. After a period of practice, you can increase your breath holding time to 10 second, or even more. After the lungs suck enough oxygen, exhale slowly, and the ribs and chest gradually return to their original positions. Pause for a second or two, then start from the beginning and repeat 10 minutes. Long-term practice can become a normal breathing method.

2. Breathe quietly. Hold the right nostril with your right thumb, take a deep breath slowly through the left nostril, and consciously imagine that the air is flowing to your forehead. When the air in the lungs is saturated, press the left nostril with the index finger and middle finger of the right hand, hold your breath for 10 second, and then exhale. Then hold down the left nostril and start over. Do it five times per side.

3. Sleep and breathe. Doing this kind of breathing before going to bed is especially effective for insomnia. Lie on the bed with your hands flat at your sides, close your eyes and take a deep breath. Slowly raise your arms above your head, close to your ears, and touch the bed with your fingers. This process takes about 10 seconds, and both arms are restored at the same time. Repeat 10 times. This method can help you sleep peacefully.

4. Exercise and breathing. When walking or jogging, take the initiative to increase your breathing volume, breathe slowly and breathe quickly. When breathing slowly, the chest will gradually widen with inhalation and exhale faster. Exercise at least 20 times each time, several times a day.

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