The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: You can't do weight lifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise, squatting, etc.), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that all beautiful and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 2: What is the best way to keep fit? Aerobic exercise is a rhythmic exercise. Through long-term (15 minutes or more) continuous exercise, enhance cardiopulmonary function and exercise muscle groups. In addition to strengthening physical fitness, it can also be used as a social fashion. Aerobic exercise is mainly divided into two categories: high impact and low impact. High-impact aerobics is a kind of traditional aerobics, which often jumps on one foot or both feet, consumes a lot of energy and has good cardiopulmonary exercise effect. However, for some people who rarely exercise and are overweight, and those who are in the initial stage, it may be unacceptable because of too much exercise and too much exercise. In addition, excessive jumping causes excessive collision between the lower limbs and the ground, which is easy to cause damage to the joints and spine of the lower limbs. The concept of low impact is developed for the damage caused by the impact of aerobics movements. The so-called low impact is mainly to delete the jumping movements with both feet off the ground at the same time and replace them with other rhythmic aerobics movements with both feet off the ground at different times, such as low kicking, striding, left-right rotation and sprinting. Even if there are steps, jumps and kicks, it will not exceed 4 times in a row. As the activities of the main muscle groups of the lower limbs decrease, the activities of the upper limbs increase correspondingly, and even the activities of the trunk muscles are strengthened, thus making up for the lack of exercise. In mass fitness places, low-impact aerobics has replaced high-impact aerobics, because it can reduce the chances of athletes being injured. Low-impact exercise is mild, but because the continuous exercise time is often 15 ~ 30 minutes, the intensity of exercise can be maintained. There are many kinds of aerobics, such as: fitness ball, aerobics (aerobic), low-intensity aerobics (low-impact aerobics), high-intensity aerobics (Hi/Lo), step aerobics (step), waist and abdomen shaping (abdomen), skateboarding, ballet (ballet) and rhythmic fighting (TAEBO). Street dance, Latin aerobics, Pilates training, yoga, etc. People can choose suitable fitness programs according to their own situation. Sherbin originated in Russia and is a transliteration of the English word "shaping", which refers to figure sculpture. It is a set of human body beautification engineering system with standard human body posture and the best temperament, which is obtained by many sports scientists, medical scientists, nutritionists, aestheticians and computer experts who are committed to human body research. After years of Qi Xin's concerted efforts, it has comprehensively studied human life, health, longevity, growth and development, musculoskeletal and other aspects. Through computer evaluation, the staff worked out a personalized training prescription of nutrition+exercise+medicine+psychology to help people complete the cultivation from physical beauty to overall image beautification, from external physical beauty to internal temperament beauty. The bodybuilding standard set by Sherbin's body movement is the curvaceous beauty of the body and the proportional beauty of the girth. Women who take part in Sherbin sports should have a physical examination first, and then have a second interview once a month, so as to adjust the training plan. It is comprehensive, scientific and targeted. Compared with general aerobics, Shebin pays more attention to the beautification of the overall image. Although fitness exercise has such benefits, it is undeniable that improper fitness exercise will also cause harm to the human body. For example, high-intensity aerobic exercise combined with loud music may damage the inner ear function, causing dizziness, tinnitus, ear swelling and pain and hearing loss of high-frequency sounds. Some women exercise too much strength, resulting in a large loss of female hormones and masculinity; Even cause fitness sequelae (women who often go to the gym to do weapons exercises, such as weight-bearing exercises such as weightlifting, have great pressure on the pelvis, which will cause muscle relaxation and fragility, and even cause uterine prolapse or prolapse, incontinence and so on. This is called fitness sequelae). In addition, overtraining can also lead to excessive fatigue. It can be manifested as increased heart rate, increased blood pressure, weight loss, sleep disorder, decreased resistance, decreased appetite, fatigue after training, slow recovery from fatigue, unwillingness to train, aversion to seeing equipment, decrease in the highest level of blood lactic acid during exercise, and cessation or even atrophy of muscle growth. Therefore, moderate fitness is one of the most important standards. Experts suggest that fitness exercises should follow the following points: 1. Start slowly, even simple movements can cause muscle aches the next day. People who have just started exercising are most afraid of overexertion and losing interest in sports. 2. Don't compare with others. Exercise is for yourself. Don't compete with people who are younger than you, have good sports skills or like to show off. 3. Correctness is more important. Set a >> before exercise.
Question 3: What is the best way to exercise? Walking: the best sport in the world.
1992, after a lot of scientific research, the World Health Organization proposed that the best exercise is walking. The health effects of walking are irreplaceable by golf, bowling and swimming. At present, in North America alone, 80 million people take part in walking every day. In Europe, hiking and hiking are increasingly becoming the lifestyle of modern people.
Walking exercise should be carried out according to one's own signs, that is to say, different signs should adopt different walking methods, so that symptomatic exercise can be effective. Such as ordinary walking (60 ~ 90 steps per minute, 20 ~ 40 minutes each time), suitable for elderly patients with coronary heart disease, hypertension, stroke sequelae or respiratory diseases and severe arthritis;
Fast walking (90 ~ 120 steps per minute, 30 ~ 60 minutes each time) is suitable for patients with chronic arthritis, gastrointestinal diseases and hypertension in recovery period;
Walking on your back (putting your hands on Shenshu point with your back, slowly stepping back 50 steps and then moving forward 100 steps, repeating 5 ~ 10 times) is suitable for health of the elderly;
Walking with swinging arms (swinging arms back and forth) can enhance the activities of shoulder joint, elbow joint, chest and other parts, and walk 60 ~ 90 steps per minute, which is suitable for patients with gastritis, arthritis of upper and lower limbs, chronic tracheitis, emphysema and so on.
Here are the specific ways to walk several constellations.
The weak-stride forward with open arms. It is best for the infirm to walk more than 5 kilometers per hour to achieve the purpose of exercise. And it is best to do it in the morning and after meals, 2 ~ 3 times a day, each time for more than half an hour.
Obese people run long distances. Long-distance walking is appropriate, twice a day, each time 1 hour.
Insomniac-walk slowly for half an hour before going to bed. Walking before going to bed at night 15 minutes ago can get a good sedative effect.
Question 4: What is a better way to exercise and keep fit? It varies from person to person. There are many ways, aerobic and anaerobic. Some people like running, others like cycling, and yoga and aerobics are different. See which one you like and which one suits you.
Question 5: What is the best way to keep healthy in Duan Lian? 1. Going to leg press is like a person stretching his thighs in the morning exercise, finding a balcony or something, and tilting his legs, but the difference is that his upper body should also lean forward, so that his bladder meridian can also be pulled up.
2. Side leg press, or find a semi-Takaso or a balcony higher than semi-. Put your legs on your side, press your body on your side, and stretch your inner thighs and sides. You can stretch the kidney meridian, liver meridian and gallbladder meridian. Open the channels and collaterals of the legs, strengthen the waist and knees, and expel turbid qi and moisture from the body.
3. Stretch your abdomen and watch a yoga camel, but you will always be tired. You can put your back on the chair, that is, just put the chair under your back. Each action lasts 4 to 5 minutes. It can not only stretch chest muscles, but also relieve cerebral ischemia, beautify and strengthen facial muscles.
This method is called camel style. It can not only stretch chest muscles, but also relieve cerebral ischemia and improve facial muscles.
Question 6: The quickest and most effective way to keep fit is to watch app Keep, which is very good. I've practiced. I practice for myself for 20 minutes every day.
Question 7: What is the best way to keep fit? It is totally ineffective to walk as fast as possible for half an hour after dinner.
Question 8: The best way to exercise at home is because you are talking about the method of exercising at home ~ ~ I will make a plan for you according to the conditions you provide ~ ~ ~
First, you can do push-ups and dumbbells. The arm strength stick is to strengthen the arm strength and chest muscles ~ ~ I won't explain how to make dumbbells on Baidu ~ ~
What about leg muscles ~ ~ You can exercise your leg muscles by doing squats and jumps ~ ~ You can also make dumbbells when making dumbbells ~ ~ When the action allows ~ Zama Bu ~ ~ When making dumbbells ~ ~
Abdominal muscles can be exercised by doing sit-ups or doing exercises at both ends, which is more difficult ~ ~
Pay attention to rest when exercising muscles ~ ~ It doesn't matter ~ ~ Generally, you should exercise according to your own physical strength ~ ~
It was relatively small at first ~ ~ and then it gradually increased ~ ~ ~
As for the diet ~ ~ you can focus on high-protein and low-fat foods ~ ~ This diet can be found in Baidu ~ ~ to increase muscles ~ ~
Question 9: What kind of exercise is good? If the exercise you are talking about is aerobic exercise, plus you have time. The second one is healthier ~ ~ Although the first one has good continuity, half an hour is a little short for aerobic exercise. Secondly, I don't think you can stop exercising for ten minutes. If you want to do stretching exercise with less burden, you'd better shorten the rest time, 10 minutes is slightly longer ~ ~
If it is anaerobic exercise, the first one is better. Anaerobic muscle training still pays attention to time, so the effect will be good. If the time is too loose, the effect will be weakened.