Jkphqkyjwg 41802710/02013/2/614: 55: 32 Young people have inexhaustible power! "People who love watching MTV programs remember this lyric. However, this does not mean that it is futile to exercise in your twenties. 10 years between the ages of 20 and 30 should be the time to invest and accumulate wealth for later use. It is extremely important to take physical exercise during this period, especially to maintain a normal weight.

Let me give you the following advice.

Scheme 1 Yoga Fitness Plan

First, practice the steps.

1. It should take a few minutes to breathe smoothly, relax and temporarily abandon the hustle and bustle of outdoor cities;

2. Warm-up, which is used to relieve the stiffness of joints such as neck, knee and hip, and stretch ligaments to prepare for improving the softness of the body;

3. Enter the yoga posture practice, during which you should try to adjust your breathing according to the requirements of the action;

Relax. Finally, supine relaxation is an essential part of yoga training, which can completely relax your body and mind and relieve fatigue;

5. Adjust interest rates. In addition, according to the training progress, we should also learn primary yoga experiences such as pranayama, cleansing and yoga meditation.

Second, the practical content

According to the characteristics of their own problems, the focus is on neck, shoulder and waist training to relieve the pain in these three parts.

Therefore, in the choice of movements, elbow hoop training is adopted, such as preheating, tree, mountain, triangle, semi-lotus, cobra pose and Sun.

Third, the training effect.

Increase the relaxation of neck and back, the vitality of back muscles and lumbar muscles, and reduce stiffness and stiffness.

Fourth, training time.

In order to improve the training effect and get the ideal effect in a short time, I am familiar with the posture and movements of yoga, increasing the balance and flexibility of my body, and the time is increasing.

Train three times a day, once in the morning, once in the afternoon and once in the evening. Half an hour in the morning and afternoon, and 1 hour in the evening.

Morning time: 5: 30 to 6: 00. If you don't do it, you can make it up during working hours.

Afternoon time: master flexibly according to the work situation. About 4: 30 to 5: 00, that is, before work.

Evening time: 8 o'clock to 9 o'clock.

Note: the choice of action can be changed according to the daily exercise situation and preferences. However, we should pay attention to preheating and relaxation, not to be too hasty and too heavy, to be calm and to match the rhythm of music.

Part II Massage Training Plan

Because the pain is obvious, it is necessary to strengthen the training of neck, shoulder and waist, supplemented by passive massage.

Go to the massage clinic for a massage first (preferably twice a week)

Second, self-massage

1, neck massage is mainly kneading, about 100 times, both left and right.

2, shoulder massage, mainly kneading, pinching, holding, about 100 times.

3, big and small arm massage. Give priority to hugging, press up and down, and continue to be enough.

4, hand massage. Hands-on training, shake hands and rub hands, and hold hands backwards until the hands are hot.

5, head massage. Acupoint massage on the head should be meticulous and the frequency should be comfortable.

Third, infrared therapy. Insist on once a day. After intermittent medication, heat again.

Option 2

People who want to practice fitness should first focus on basic training.

The following are our suggestions for your training plan.

The first day's plan

Chest: 6 groups of flat bench press, 8- 10 times in each group.

Push-ups in 4 groups, each group 10-20 times.

Four groups of double gong arm flexion and extension, each group 8- 10 times.

Butterfly machine clip chest 8- 10 times in 4 groups (as an auxiliary)

Back: 4 groups of pull-ups, 6-8 times in each group.

Six groups of latissimus dorsi chest pull-down each group 10- 12 times.

Abdomen: Four groups of sit-ups, 20 times in each group.

Four groups of supine leg lifts, 20 times in each group.

Make plans for the next day

Shoulder: Lift 6 groups vertically, 8- 10 times for each group.

4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.

Four groups of dumbbell side lifts 12- 15 times each.

Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.

The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.

Legs: Squat 6-8 groups, 8- 12 times in each group.

Heel lifts were performed in 6 groups 12- 15 times each.

Plan for the third day: same as the first day.

Plan for the fourth day: the same as the next day.

The fifth day plan

Aerobic training: run for 20-30 minutes.

Repair the bike 10-30 minutes.

In short, fitness is also a challenge to perseverance, and persistence is the key.