Fitness knowledge-give you a plan, you can try it.
Fitness knowledge can generally be practiced four days a week! But it must be reasonable!
Fitness knowledge gives you a more general plan! Exercise a large muscle group every day.
Fitness knowledge practice chest on the first day, and practice two heads the next day!
Fitness knowledge Practice your shoulders the next day.
Fitness knowledge Practice back muscles on the third day! Auxiliary exercise triceps muscle
Fitness knowledge on the fourth day, practice leg muscles! Abdominal muscle auxiliary exercise
After exercise, eat something nutritious within 30-90 minutes, such as yogurt and bread!
Because protein is badly needed for some time after exercise, such exercise can not only strengthen the body but also enhance the resistance!
How to develop fitness nightlife with fitness knowledge
Research shows that people are more sensitive to sports stimulation from 3 pm to 7 pm in a day, and the exercise effect at this time is the best. Chow Tai Fook, an expert in sports medicine at the Fitness Management Center, reminded fitness "nightlife" people:
1. According to people's physiological state, it is very beneficial to exercise properly from 7: 00 pm to 10 pm, but remember not to eat too much before exercise. Because there is a conflict between the evening exercise time and dinner, it is best to eat some fruit and sugary food after work before going to exercise. Proper calorie supplement can make people's exercise state reach the best and achieve satisfactory fitness effect.
2. In principle, do not eat within 30-45 minutes before meals, 90- 150 minutes after meals, or 120- 180 minutes before going to bed, but you can master it flexibly according to your physical condition. After exercise, eat some foods with high protein and vitamin content, such as dairy products, eggs and digestible bean products (soybean milk). Because it is close to bedtime, we should avoid eating foods with high sugar and fat content.
3. It is not recommended that some bodybuilders, especially women, spend their dinner time on fitness and "diet". If you don't eat properly after exercise, your body will be in a state of low supply and consumption, and your metabolic rate will decrease, and the speed of burning fat will also decrease. On the contrary, it will not achieve the purpose of fitness and weight loss.
4. At night, choose the appropriate intensity project according to your own situation. People with neurasthenia and poor physique should not do strenuous exercise, so that they can sleep well and won't feel tired the next day.
There are some reference points in the early stage. If the action is appropriately increased, it must be standard. You have to explore a more suitable training method for yourself, hehe ~ ~ ~