To keep fit, you must have a regular life, and it is most important to adjust the rules of life! Regularity and perseverance can be effective. Suggested life pattern: 1) 165438+ 0: 30 pm is the latest sleep time, because 165438+ 0: 50 am to 3: 00 am is the working time of the liver. During this period, people must lie flat, 20 minutes in advance. Human toxins can't be excreted, and the accumulation all the year round will cause various problems, from skin problems to body function problems, and the most important problem is fatigue. 2) People should drink plenty of water, and keep drinking about 1 ml of water every day, not too much, but not more than 1 ml at most. They should drink a glass of water first in the morning, drink it at their place, and get up after drinking it. You shouldn't drink more water before going to bed. It should be noted here that the water mentioned above refers to boiled water, mineral water should be drunk less, distilled water should be avoided as much as possible, and drinks are not counted. 3) Work and rest must be regular. It is suggested to make a schedule of work and rest. Let's go back to the topic, about fitness! There are many purposes of fitness, and different purposes have different methods. If it is to lose weight, it is recommended to run, swim or jump rope! Jogging slimming method: 1) Stretch your body before exercise and make full preparations. 2) When you start jogging, the amount of exercise should be gradual. Jogging and walking can be done alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging. 3) After getting used to jogging, find the best running speed without feeling tired. 4) Before running, the sole of the foot touches the ground first, and then the whole sole touches the ground. 5) Keep breathing rhythmically while running, inhale through the nose and exhale through the mouth at the beginning. Gradually transition to the nose and mouth, while breathing. 6) In order to expand vital capacity, abdominal breathing is applied. (The abdomen bulges when inhaling and sinks when exhaling. 7) Stretch your body after exercise and do enough relaxation activities. 8) Rub your body with hot water after exercise, not cold water. 9) Drinking water and eating after exercise should reach the normal level of heart rate. Exercise: 20 -40 minutes a day. Advantages of skipping and slimming: 1) Simple and interesting. Not affected by climate 2) Make the respiratory system, heart and cardiovascular system fully exercised. 3) It can eliminate the excess fat in hip step and thigh. Methods: 1) Breathe steadily and rhythmically; 2) keep the upper body balanced; 3) Relax and coordinate actions. 4) Both feet start jumping at the same time, and then transition to double substitution. 5) Don't jump too high when skipping rope, as long as the rope can pass. Exercise: 1) Beginners: 60- jumps every day. 2- 3 times, interval 1 minute. 2) Normal: once a day. Divided into 2 times, with an interval of 1 minute. Advantages of swimming slimming method: 1) Buoyancy in water makes obese people not affected by weight. Reduce the burden of lower limb movement on land. The heat dissipation in water is 20 times higher than that in air. There is great resistance in water, so swimming consumes a lot of energy. When the human body moves in water, the friction of water flow promotes the circulation of skin capillaries and the metabolism of human epidermal cells, making the skin smooth and elastic. Exercise: 30- 45 minutes a day. If you want to exercise your muscles, it depends on where you want to exercise your muscles! Briefly introduce the following types: 1) Arm muscles: It is recommended to have 4 groups of dumbbells and push-ups every day, each group 15 to 20, or lift horizontally for 20 times, with 4 groups every day. If you think it is not enough, you can increase it appropriately, but not too much. Pay attention to your arms when practicing dumbbells, which can only be counted as a straight lift. Don't be too fast in the process. As for push-ups, primary school teachers began to teach them, so I won't say much. 2) Abdominal muscles: recommended sit-ups; 3) thigh muscles: I recommend several exercise methods such as squatting and sprinting, which are simple and I don't need to introduce them. Need to be reminded that the sprint distance should not be too long and more personal, so I decided to run a few paragraphs. Squats and sit-ups are held in units of 1 minute, and 4 to 5 groups are held every day. ~