Every time Xiao Bai just enters the gym, she is dazzled and doesn't know what to do. Next, we will sort out some problems including fitness meeting, training plan, diet and so on. , are all dry goods.

1, what suits you is the best.

Fitness is also a brain-strengthening process. You should persist for a long time, and what suits you is the best.

2. Don't run training at first.

As long as fitness stimulates the body, don't be too tired. Training 15 to 20 minutes every day. Newcomers don't start running training because they need a lot of external conditions (rainy weather, too cold and too hot), which is not strong enough to stimulate their bodies.

3 15 20 minutes a day

Daily training 15 to 20 minutes, unarmed training is enough.

Step 4 set goals

Set a goal first, make a little progress every day, and you will have some sense of accomplishment.

Step 5 stay focused

Turn off external interference and concentrate on feeling the body.

6. Upper body training

Upper body training: flat support (core), kneeling push-ups (chest), simulated breaststroke (back) belly roll.

7. Lower body exercise

Lower body exercise: Squat can exercise hips and legs, and pursue the quality of action, not quantity.

8. Cardiopulmonary exercise

Cardiopulmonary function training: stand well, jump together, and lift your legs in place (the purpose of cardio-pulmonary function training is to gain muscle or lose fat, and all of them need to participate in an environment with water and oxygen to improve their maximum oxygen uptake and enhance their cardio-pulmonary function)

9. Practice arrangement

Select several groups of movements to exercise, with an interval of 30 seconds between movements. Do three groups of each movement, and one group will do it 7 to 8 times.

10, make a summary after exercise.

Make a summary after you finish and see if you need to adjust your fitness plan. Don't pursue the same fitness plan as others.

1 1, pay attention to the amount of exercise.

Over time, choose moderate exercise to increase strength from the beginning, focusing on the quality of the action, not the speed, not the more you practice, the better the effect.

12, warm up for five minutes

Warm up for five minutes, and do one or more of the following exercises during the warm-up: lunge, dumbbell, straight leg, straight leg, swinging leg, walking with lateral resistance belt, foam shaft rolling, or some dynamic stretching.

I wish all my friends a good figure.