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 to be mentally similar, you must pursue form. 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 (it can exercise, improve vital capacity, self-confidence and 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 the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea 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 getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each 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 dinner is the most favorable condition for long meat, so you must control it 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: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), 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, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it 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, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
How to control the amount and intensity of exercise every week to play a role in fitness? Exercise intensity varies from person to person. Generally speaking, the fitness time should be more than 40 minutes at a time, and the warm-up must be done within two hours, otherwise the muscles will be sore. The frequency of fitness is three to four times a week. You need to run every day and control your diet. Reduce sebum, and the fitness effect will appear.
Generally, the intensity of exercise is based on the fact that the body can recover within 48 hours, and the longest time should not exceed 72 hours. But there is no such emphasis now, just don't be too tired the next day, or you won't be able to sleep after the game.
How to identify exercise intensity during fitness exercise? Take aerobic training as an example.
Maximum heart rate =220- age
Low strength 50%-60%
Medium strength 64%-76%
High strength 77%-93%
Ultimate strength >; =94%
I hope I can help you.
Does the exercise intensity of fitness running generally belong to medium intensity? It varies from person to person. Try jogging and keep your heart rate at 140- 160 b/ min. Exercise time is 30-40 minutes. It should be moderate intensity exercise.
What is the formula of fitness intensity in China? The common formula of fitness exercise intensity is:
180- age = heart rate per minute (exercise intensity)
This formula is a general requirement for exercise intensity. Because different organs of the human body have different requirements for exercise, the requirements for exercise intensity are also very different.
What is the role of aerobic fitness running? Simply put, there are three main points: losing weight, reducing body fat rate and improving cardiopulmonary function.
How to control the intensity of exercise correctly? Different age groups have different ways to monitor exercise intensity. The following methods are used to monitor exercise intensity through heart rate, which is suitable for adults who want to exercise and stay healthy:
Optimum heart rate for exercise =(220- age-heart rate at rest) ×60-80%+ heart rate at rest.
The heart rate calculated by the above formula is the best heart rate range during exercise. If the heart rate is too low, you will not exercise, while if the heart rate is too high, it will be harmful to your health.
The intensity of fitness running is generally expressed by the maximum oxygen uptake? Yes, smart.