Mainly in the form of running, the basic concept of warm-up exercise is to awaken muscles and let muscles and bodies know that we are going to carry out a series of exercises. Therefore, warm-up exercise should not be too intense, and a certain heartbeat frequency should be maintained. In this process, it is ideal to still be able to talk with peers easily. It can awaken the muscles of the whole body and put the heart and lungs into a state of preparation, lasting about 15 minutes.

2. Strength training

According to different personal conditions, increase the muscle strength of shoulders, abdomen, legs, waist and abdomen. Mainly based on equipment and floor mat movement.

3. Flexibility exercises

Mainly through stretching training, pay special attention to the stretching of legs and waist to help reduce fat. Abdominal training: Sit-ups and lower back stretching Use sit-ups to exercise anterior abdominal muscles, increase trunk strength and ensure stability; Exercise the abdominal muscles of the back by stretching the lower back to shape the perfect lines of the abdomen.

4. Cardiopulmonary exercise

The training of increasing visceral function is mainly completed in the following three ways. Cardiopulmonary cross machine: suitable for men with poor physique; It has little wear on joints, and can also cushion the pressure on the knees, so that the knees are not damaged during exercise. Jogging: suitable for men with medium physique, generally do moderate jogging for more than 30 minutes. Spinning bike: suitable for men with strong physical fitness, just practice for 45 minutes at a time.

Be particular about morning exercises

"Morning exercises" from bed should start with blinking. After waking up, don't get up immediately, but "lie in bed" for five minutes to let the biological clock adapt from slow to fast. At this time, you can rub your stomach, knock on your teeth, lift your anus, "comb your hair" (using five fingers as a comb is actually a head massage) and have a "psychological bath", which means thinking about happy and gratifying things, welcoming a new day with happiness and "getting up in happiness".

Pay attention to drinking a cup of boiled water (cold water or warm water) after drinking water in the morning to dilute the blood viscosity, eliminate the toxins accumulated in the body, and play the role of "internal washing". Then defecate to minimize the reabsorption of intestinal endotoxin by the large intestine.

Proper morning exercise is the "source of vitality" and the first start of a day's activities, which has a "switching effect". Light morning exercises can make people full of energy and vitality all day, and enhance their sense of humor and artistic appeal, which is not easy to cause endocrine disorders, and can also reduce anxiety and improve sleep quality. All this is achieved on the basis that light morning exercise can enhance the order of human biological clock. Morning exercise should be moderate, and it will be effective only if you stop sweating.

Don't do morning exercises on an empty stomach. Don't do morning exercises on an empty stomach or full stomach. You can eat some food, such as bread, milk, eggs, fruits, etc., and do morning exercises outdoors after eating half full.

Do morning exercises and "smell the chicken dancing"

Some people even get up at three or four o'clock to exercise and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh.

Not suitable for morning exercise in rainy and foggy weather. The current "fog" is different from the previous "water mist". Due to serious pollution, it is now mostly "polluted fog". Tiny droplets contain a lot of pollutants and pathogenic bacteria. When doing morning exercises, the amount of breathing increases and more pollutants will be inhaled. In severe cases, it will cause dyspnea, chest tightness and palpitation. Heart disease, cerebrovascular disease, especially not going out for morning exercise.

The temperature is too low to do morning exercises. If the temperature in winter morning is too low, or the temperature drops suddenly, it is not suitable for morning exercise, especially for the elderly and infirm, who have poor body temperature regulation ability and are prone to catching a cold. The elderly should also pay attention to keeping out the cold.

Don't do morning exercises in the forest on rainy days. Although you can still do morning exercises in rainy days, don't do it in the forest, because at this time, trees will still breathe oxygen and spit out carbon, which will cause carbon dioxide poisoning. At the same time, it is not suitable for morning exercise on the roadside, near factories and crowded places, which is seriously polluted and harmful to the body.

Simple fitness method

The following fitness methods can be carried out in busy housework or in the office without affecting others.

First, a posture of Zhong Jian:

1, feet slightly apart, hands akimbo.

2, stand on tiptoe, use the strength of the arch to make the body rise, and then the heel falls to the ground.

3. Repeat this action repeatedly.

Two or three points Zhong Jian posture:

If you have been on the phone, you can use the "hands-free" calling mode of your mobile phone to do the following during a call:

1, sit on the edge of the chair with your thighs and calves at right angles. Hands akimbo, support your body, lift your hips off the chair, straighten your back and tighten your hips.

2. Bend your elbow and let your body sink slowly until your forearm and upper arm are at right angles.

3. Lift your body and straighten your arms again.

Diet strategy of bodybuilding champion

Is there any way to get more benefits from diet?

Yes, the practice of bodybuilding champions proves that the following unique diet strategies can make you have stronger muscles, less fat and better training state.

Strategy 1: Dinner is high in protein

Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep.

Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells.

Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.

Strategy 2: Eat high protein after training.

Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids.

After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort.

Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.

Fitness is a kind of sports, especially unarmed or instrumental gymnastics. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. Whether fitness is effective or not can only be detected after a period of exercise.

Jumping exercises can strengthen bones.

Researchers at the University of Nottingham in the United States observed the relationship between bones and exercise in menopausal women, and found that the bone density of women who insisted on jumping every day increased significantly after one year, and the bone density of hips that were most prone to fractures increased by 30%. This is because jumping can not only accelerate the blood circulation of the whole body, but also stimulate bone formation with the impact of the ground. As long as you keep doing this exercise 50 times a day, you can reject osteoporosis in vitro. Skipping rope can also be used, or instead.

Squat exercise can strengthen the heart.

Many people will feel dizzy, black eyes, golden flowers and even syncope when they get up after squatting. There are many reasons, but the main reason is weak heart and lack of exercise at ordinary times. If you can do more squats, you can enhance your heart vitality and improve the above symptoms. The range of squatting can vary from person to person. If you are in good health, you can squat completely, stop 1 ~ 2 seconds and then stand up. Middle-aged and elderly people can squat, even bend their knees slightly, and gradually increase the range of squatting. Generally, exercise 2 ~ 3 times a day and squat 30 ~ 40 times each time. As long as you persevere, you can get good results.