How many times a week should Champier Clemenceau and Frederic Delavier exercise? Of course, how much time you want to spend on fitness a week, you should first consider your work and rest. You know, even if you can only exercise once a week, it's better than nothing. Usually you should exercise at least twice a week, and three times is an ideal number. But if you are energetic and angry at first, you should restrain yourself, because many people exercise too much at first, causing excessive fatigue, but their motivation will soon drop. Therefore, to handle it properly, it is best to move towards the goal step by step in order to achieve the expected results. The last point: every training interval is at least one day, so the body will have enough time to recover from fatigue. Only by finding the real motivation to lose weight can we persist in our efforts. It's never too late to get back in shape. Some women hate sports all their lives until they are in their thirties. They often ask the same question: "Is it too late for me to exercise my muscles now? The answer is: "no", because even though we seldom exercised muscles before, muscles have always been in our bodies, waiting for the opportunity to exert their best strength! So even if you haven't exercised for so many years, don't hesitate, start now and start your fitness road! (Editor's recommendation: Follow the Korean fitness queen to train the upper abdominal core by hand, and you can also practice the best curve at home! ) muscle relaxation and weakness will make the body relax and deform. Because the skin is elastic, it will naturally change shape with the muscles; The more relaxed the muscles are, the less support the skin has. Over time, the skin loses its elasticity. Therefore, we must first build strong muscles, or "rebuild" muscles. However, the later you start exercising, the longer it takes, and the more difficult it is to achieve muscle tightness. For example, it takes two or three years for a 60-year-old person to recover his strong triceps, while it takes only one or two months for a 30-year-old person. To all the friends who have reached the age of 50 and regret not exercising well when they were young, I want to tell you one thing: even at the age of 70, you can still exercise your muscles! So get moving now and let me see you sweating and panting! However, it should be noted that your training plan must conform to your age and physical fitness. Some of my students are seventy, seventy-five or even eighty years old. Some of them have been exercising all their lives, some have started at the age of forty, and they are still continuing to exercise regularly. But even if I feel energetic, I will never ask them to do 30 push-ups at a time, because my heart can't bear the intensity of some exercises. Tell you a short story about one of my students. He is seventy years old and regularly attends my fitness class. He used to play tennis, but later he gave up for several years because of his bad back pain. He came to me three years ago, and I taught him to start making some gluteal muscles, back muscles and abdominal muscle training. Now he can not only play tennis again, but even beat his former teammates who are better than him! You can imagine how happy he is! He told me, "I made myself young again. "In fact, he was super afraid of muscle training before! Later, these fitness exercises and the health and happiness gained from them changed his mentality. Now he is not only muscular, but also strong in bones because of fitness exercise. Benefits of fitness at home There are many benefits to fitness at home. First of all, it is convenient (saving time and adjusting time flexibly) and economical, which saves you the expensive registration fee for joining the sports center. Make good use of this book and the advice of professional coaches, and you will find that it is efficient to exercise at home. Pay more attention and train quickly and effectively. (Editor's recommendation: Exercise muscles can also resist aging, starting with thigh muscles with the highest CP value.) Here is a little suggestion for everyone: Even if you exercise in front of the mirror, please remember to record videos, because watching videos can let you clearly know the advantages and disadvantages of each movement, so that you can correct and improve yourself. How many times a week should Champier Clemenceau and Frederic Delavier exercise? Of course, how much time you want to spend on fitness a week, you should first consider your work and rest. You know, even if you can only exercise once a week, it's better than nothing. Usually you should exercise at least twice a week, and three times is an ideal number. But if you are energetic and angry at first, you should restrain yourself, because many people exercise too much at first, causing excessive fatigue, but their motivation will soon drop. Therefore, to handle it properly, it is best to move towards the goal step by step in order to achieve the expected results. The last point: every training interval is at least one day, so the body will have enough time to recover from fatigue. Only by finding the real motivation to lose weight can we persist in our efforts. It's never too late to get back in shape. Some women hate sports all their lives until they are in their thirties. They often ask the same question: "Is it too late for me to exercise my muscles now? The answer is: "no", because even though we seldom exercised muscles before, muscles have always been in our bodies, waiting for the opportunity to exert their best strength! So even if you haven't exercised for so many years, don't hesitate, start now and start your fitness road! (Editor's recommendation: Follow the Korean fitness queen to train the upper abdominal core by hand, and you can also practice the best curve at home! ) muscle relaxation and weakness will make the body relax and deform. Because the skin is elastic, it will naturally change shape with the muscles; The more relaxed the muscles are, the less support the skin has. As time goes on, the skin loses its elasticity. Therefore, we must first build strong muscles, or "rebuild" muscles. However, the later you start exercising, the longer it takes, and the more difficult it is to achieve muscle tightness. For example, it takes two or three years for a 60-year-old person to recover his strong triceps, while it takes only one or two months for a 30-year-old person. To all the friends who have reached the age of 50 and regret not exercising well when they were young, I want to tell you one thing: even at the age of 70, you can still exercise your muscles! So get moving now and let me see you sweating and panting! However, it should be noted that your training plan must conform to your age and physical fitness. Some of my students are seventy, seventy-five or even eighty years old. Some of them have been exercising all their lives, some have started at the age of forty, and they are still continuing to exercise regularly. But even if I feel energetic, I will never ask them to do 30 push-ups at a time, because my heart can't bear the intensity of some exercises. Tell you a short story about one of my students. He is seventy years old and regularly attends my fitness class. He used to play tennis, but later he gave up for several years because of his bad back pain. He came to me three years ago, and I taught him to start making some glutes, back muscles and abdominal muscle training. Now he can not only play tennis again, but even beat his former teammates who are better than him! You can imagine how happy he is! He told me, "I made myself young again." In fact, he was super afraid of muscle training before! Later, these fitness exercises and the health and happiness gained from them changed his mentality. Now he is not only muscular, but also strong in bones because of fitness exercise. Benefits of fitness at home There are many benefits to fitness at home. First of all, it is convenient (saving time and adjusting time flexibly) and economical, which saves you the expensive registration fee for joining the sports center. Make good use of this book and the advice of professional coaches, and you will find that it is efficient to exercise at home. Pay more attention and train quickly and effectively. (Editor's recommendation: Exercise muscles can also resist aging, starting with thigh muscles with the highest CP value.) Here is a little suggestion for everyone: Even if you exercise in front of the mirror, please remember to record videos, because watching videos can let you clearly know the advantages and disadvantages of each movement, so that you can correct and improve yourself. Kneeling superman can effectively start a lot of muscles and exercise abdominal and back muscles. However, be sure to keep your posture still. Remember to straighten your spine. Objective: To train balanced muscle development and enhance muscle strength, mainly training gluteus maximus (tightening Fiona Fang behind buttocks) and lower back muscles (quadratus lumborum and erector spinae). Practice times: keep posture for 30 ~ 40 seconds, 3 ~ 4 times. ① Kneel on one leg, hold the ground with the other hand, inhale and slowly lift the other hand and its opposite leg so that the trunk and lower limbs are in a straight line. (2) Keep posture and prolong inhalation and exhalation; Tighten the abdomen slightly and align the head with the spine. Every time you exhale, pull your raised feet back slightly and straighten your arms forward. ③ Practice changing sides. Tips practice tightening the abdomen to maintain balance, and don't sag the lower back; Arranging the head, neck and spine in a line, stretching your legs and straightening your arms forward can help your body present a beautiful straight line. Key action tips? Breathing: When practicing, keep deep and steady inhalation and exhalation from beginning to end. ? Posture: Pay attention to tightening the muscles of abdomen, buttocks and lower back. Hold this position for a few seconds while prolonging inhalation and exhalation. When you change your posture, your straight hands and legs can swing up and down gently. Pay attention to control the action of swinging up and down smoothly, and the action range should be small. ? This article is excerpted from "Compact Curve Training Diagram" /Champier Clemenceau (Fitness Coach), Frederic Delavier (Anatomy Expert)/Chua's Culture.