The first is mental health, not to mention.

Secondly, good living habits, Chinese medicine says that what the body needs to do all the time is exquisite, which directly corresponds to the health of internal organs, such as opening the door at 5-7 o'clock and defecating after detoxification in the large intestine; 7-9 o'clock, the main luck, not eating breakfast will slowly get gallstones; 9- 1 1 be quiet at night; Try to sleep before 23- 1 o, which is an opportunity to take care of hair growth. At this time, staying up late is very harmful to the human body; 1-3 o'clock, in the season of liver meridian, the time for liver detoxification and fat burning must be carried out in a deep sleep. The consequences of always staying up late to hurt the liver are very serious; You can only raise your lungs when you sleep at 3-5 o'clock. If you don't sleep, you will gasp ... and so on. Adjusting your daily life is responsible for your life and health.

Third, it is balanced nutrition. Not many people realize that they are not balanced in nutrition. In fact, everyone needs to accumulate some nutrition knowledge: the big principle is that the right amount of fine sugar, low amount of fat, enough high-quality protein (pay attention to high-quality protein), rich vitamins and minerals, and crude fiber are indispensable. Need low oil and light, eat more coarse grains, moderate staple food, eat more meat, eggs and milk beans. There are many ways to lose weight, restore the system, reduce fat and gain muscle on the Internet. You can refer to it according to your actual needs.

Finally, it is moderate exercise. When I first became a coach, I wanted to make achievements in the field of fitness. My own training and requirements for private education members are too harsh, which is actually not suitable. Many members just want to be healthier and stronger. Modern western fitness technology and oriental traditional Chinese medicine fitness technology have their own strengths. Gym is an impetuous place, and people who are used to the fast-paced life and work style will choose it. The three points I mentioned before, when you do it slowly, your health will not be too bad, and then the training in the gym will be simple and easy (I have met many people who have never exercised in recent years, but the members who have done well in the first three points are in good health).

Before making a plan, I have to say one more thing. As I said before, exercise is the last of the four elements to get a healthy body, but it is definitely not a way to get quick success and instant benefit. It should be a way of life and a habit. We shouldn't be superstitious as long as possible. We need to persevere. It is strongly recommended not to be eager for quick success. It's true that the coach told you how fast and effective private education courses are, but you can't take those courses. Let's do it step by step. It takes three stages.

First, the physical recovery period is one month. Relax, don't force it. Every training day, arrange 1- 1 half an hour of practice. First, stick to the treadmill for at least 20 minutes. Jogging and walking can be done at any speed. If you can, talk to the people next to you. Take a walk if you can. No more than one. Move whenever you want (but try to find an enthusiastic and responsible coach, with correct posture and not forced times). The key point is to know friends, cultivate interests, and restore heart and lung function, muscle strength and body flexibility at will. Pay attention to running, stretching and moving equipment. According to the rhythm of modern people, it is impossible for non-professionals to practice every day, and three to five times a week is enough. Those who call themselves coaches rarely practice three or five times a week, and more often they give others a plan that they can't do. So don't trust the so-called plan easily, learn more, master the principle of creating opportunities, and make plans for yourself.

Second, the training technology is mature, 1 to 2 months. It is best to meet enthusiastic and sincere coaches. If you can't see them, ask the beautiful old members who practice in the gym. It takes time to really master every movement. People who don't practice themselves are a piece of shit, and it is irresponsible to practice and hurt others. Don't think the training action is simple, ask more questions, practice more and experience more, and be careful not to hurt your joints. Training begins (I recommend a semi-professional training plan, which Stallone prepared for the first film. He is not a fitness major at all, and the training time is not enough to shoot the required physical quality and figure. Most fans can learn from this training plan): 1, warm-up: 10-20 minutes, treadmill or bicycle elliptical machine stair device will do, stretching. 2, 30-40 minutes of strength exercises (Monday, chest, shoulders, arms 3, flat barbell bench press, barbell shoulder press, Arnold one-arm dumbbell shoulder press, supine posture bending lever arm flexion and extension; Wednesday, back, legs, elbows, abdomen, hard pull, all kinds of bends, all kinds of rolls; If you have time, add a training day on Friday and then practice your abdomen); Pay attention to the stretching of target muscle groups between groups. 3, relax, jog 10 minutes.

There are many kinds of training programs. Choose one that suits your schedule. The amount, intensity and duration of training should be flexible and decided according to your actual situation. You should consult more professionals around you to master the technology (you need to have a certain foundation to understand the essence of watching pictures and videos). Communicate more, experience more, and never avoid wrong actions.

Stage 3: maturity, life and endless exercise. After mastering the art of fitness more and more, I often adjust my training plan according to my actual situation, ensuring 3-5 hours/week and 65,438+000 exercises/year. Life will be colorful.

Maintain a healthy and happy attitude, a good daily diet and moderate exercise. Wish you good health.