First, when you talk about muscle swelling, the technical term is pump sensation, which means that muscles produce a lot of blood after being subjected to the strong action of 0 *** in practice. There is a strong sense of pumping, indicating that the muscles are very big, which is very beneficial to the muscles to increase by 0 and thicken.
Make a plan for yourself in muscle exercises. Generally speaking, muscle exercise should be an action divided into several groups, and the number of times in each group is 8- 12 times. The weight used is that you can only practice 8- 12 times at most, and this weight exercise has the best muscle building effect. Take a break between each group for half a minute to one minute. It's best to finish all the exercises at once, and arrange about 1 hour. Instead of doing it when you want to, in addition, it is best to take a day off to give your muscles a better rest, which is more conducive to muscle growth.
Second, practice jumping, mainly to practice the muscles of thighs, calves and feet. It is suggested that you can practice leg lifts, frog jumps, heel lifts and weight-bearing heel lifts, all of which are beneficial to improve your jumping performance. Specifically, you can watch online videos.
I hope it helps you.
Question 2: When is the best time for physical exercise?
Many foreign scholars have revealed that the state of human ability changes overnight. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.
This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results.
As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When do you exercise? This is a controversial issue.
It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise.
If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. If they don't eat and exercise at this time, it will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense.
The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.
Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick.
Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you are out of breath during exercise, you have exercised too much.
No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that at most, I will consume a little blood sugar in the blood circulation, which will neither lose weight nor consume excess fat accumulated in the body.
It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal.
Remind you:
Exercise in the morning:
1, put away the clothes to wear the next day that night. When the alarm clock rings, you can jump up without looking for clothes and shoes everywhere.
Set two alarm clocks, one beside the bed and the other in the room to prevent you from being lazy.
Step 3 find a partner. It's usually fun to exercise with your partner, so why not add this to your exercise plan? When you want to be lazy or give up, your partner will remind you and urge you to stick to it.
Exercise in the afternoon or evening:
1, determine the exercise time and stick to it. Don't let other things distract you and give up exercise. Try to arrange the time on Sunday night. If you have any minor adjustments, that's fine, but a ... >>
Question 3: How effective can exercise be? How to practice well? Judging from the supplementary statement of the question, your physical fitness is not very high, your exercise has just begun, and you are blind. But the requirements and enthusiasm of exercise are still very good. If you can persist, you will get good grades.
According to your exercise behavior and requirements, some analysis and suggestions are put forward for your reference.
First of all, your exercise has no purpose: physical exercise is a very broad concept and behavior. If there is no certain purpose, you can practice, and then you can practice. Finally, there is no exercise effect, because there is no time and no resources.
According to the basic situation that you are a student at school, your current exercise has two purposes. Improve physical fitness and strengthen strength training.
First, improve physical fitness: physical fitness is a comprehensive and coordinated exercise performance of human heart and lung function, muscle strength, aerobic metabolism, bone health and other factors. Good physical fitness, can support many special sports activities.
Physical training is a comprehensive training, including running, swimming, cycling and mountain climbing. Running training is the most effective and easy to implement.
Run 2-3 times a week for about 30 minutes each time. Without it, it is invalid, and with it, it is a waste of time. The intensity of each training is that the body is hot and sweaty. Without this intensity, the exercise is invalid. It is very important to gradually reduce the equal distance, shorten the time and improve or maintain the training intensity.
Second, strengthen strength training: strength training is the basic training of all training. It is divided into upper limb training, lower limb training and trunk training. Push-ups are upper limb training, squats are lower limb training, and sit-ups are trunk training. These trainings are all good, but your training methods are not very good.
Strength training aims at increasing strength, and multi-group training with few times is the most effective. That is, for each part of the training action, take 8- 10 times as a group, and cross-train 3-4 groups with different intensities.
For example, if you can't do push-ups at present, start against the wall, each group 10- 12 times, 3-4 times each time and 4-5 times a week. Gradually lower the height, bend the table, bend the stool, bend the ground, and then carry the load on your back. After careful training, you can lie down in about three weeks.
Sit-ups, 15-20 times as a group, weight-bearing cross training (hands on the head to hold the weight, dumbbells, sandbags can be used, the weight is gradually increased on the basis of a group of training). 3-4 times a week.
Squat up, lower limb muscle training, you don't have to squat completely to the end, the most effective action training is squatting with your knees loaded. Take 6-8 times as a group, change the weight-bearing cross training, 3-4 groups each time, and train 3-4 times a week.
Secondly, the most important thing in training is systematicness, and it is not necessary to train every day, but it is necessary to maintain a certain degree of regular training. If you can train carefully according to the time and intensity suggested above, your physical fitness and muscle strength will be greatly improved in about two months. If you persist in training, you can get better results in the senior high school entrance examination in about four months. If you have a good training plan and combine training with school physical education class, it should be no problem to get full marks.
Finally, you asked if you felt sick after squatting. There are two situations. One is improper training methods, and the other is a little low blood sugar. You practice according to the suggested plan. If you still feel dizzy and want to vomit, it is recommended to go to the hospital to check your blood sugar.
Question 4: When is the best exercise time for people? Be scientific! The air is fresh in the morning, but if you exercise too early, the oxygen content in the air is low, especially in the Woods, which is not suitable for exercise. So 5: 00 to 7: 00 in summer is the best exercise time. Around 4 pm, the oxygen in the air is the most abundant, and the best time for exercise is 14: 00 ~ 19: 00. Human activities are controlled by the biological clock, so it is more beneficial to health to arrange exercise time according to the law of the biological clock. Fitness in winter is best between 14:00- 19:00 in the afternoon. At this time, the outdoor temperature is relatively high, and the temperature of the human body is relatively high, and the physical strength is relatively abundant. It is easy to get excited, and it is easier to enter the state of exercise. Afternoon: (14: 00 ~ 16: 00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times. Dusk: (17: 00 ~ 19: 00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and the vision and hearing are more sensitive, and the heart rate and blood pressure also rise. Not suitable for after-meal exercise: at this time, more blood flows to the gastrointestinal department to help food digest and absorb. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect health. Therefore, it is best to exercise for 30 ~ 45 minutes after meals. After drinking: alcohol is punished in the blood and enters the brain, heart and liver. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body. Scientists have found that 3: 00 to 6: 00 pm is the most suitable prime time for exercise in human physiological cycle, because under the command of the rhythm of brain physiological cycle, at this time, human body temperature is at the highest point, muscles are the warmest and most elastic, people are quick-witted, strong and not easy to get hurt, while pulse beating and blood pressure are the lowest. The average person's body temperature is the highest from 2 pm to 4 pm, and then it begins to drop. On the contrary, the body temperature is the lowest within 3 hours before getting up in the morning. If you exercise, you can't achieve the best results. However, health experts believe that there is no need to worry about the difference in body temperature, and it is more important to seize the time you can allocate to exercise. The American Sports Association gives the following advice to athletes: If morning exercisers like to exercise in the morning, they'd better stick to it instead of after work, because obviously you are a person who will be dragged down by work and can't find time to exercise. You need to pay attention to do enough stretching and warm-up exercise before exercise, because the body temperature is still low in the morning, which is easy to get hurt and is not good for the heart and blood vessels; From the perspective of physiological science, afternoon exercisers undoubtedly have the best opportunity, the best physical response and the softest muscles. Relax your family. If exercise is to relieve stress, it is appropriate to do relaxing exercise at any time. Night owls try to exercise 3 hours before going to bed. Exercise too close to bedtime may be bad for the heart, or it may be difficult to sleep because of excitement.
Question 5: To what extent should daily muscle exercise be appropriate? It's normal to have muscle aches when you start exercising or stop exercising for a while, so don't worry too much.
Let yourself rest for a few days before exercising. Slowly, you will find that the pain begins to ease, because the muscles begin to get stronger and adapt to the amount of exercise.
However, it should be noted that once the muscles adapt to a certain sport, they can't just stay in a certain sport, because such a sport effect is half the effort. You should try all kinds of exercises, and it's best to change your exercise method every other week. This week's exercise focuses on the chest muscles. Next week, you should reduce the exercise of the chest muscles (but continue, just reduce), focus on the abdominal muscles, and add some exercises such as:
In addition, you are now 15 years old, which is the golden age of development and height growth. Don't do too much mechanical exercise, but do more aerobic exercise such as ball games, running and swimming.
Now your body needs more nutrition than the average person. If you focus on the exercise of body shape, the nutrition supply of your body will go to these parts, which will have a certain impact on your height.
Even at the age of 25, muscles can still be exercised, but once they exceed 2 1 year, it is difficult to increase their height.
I have exercised all my muscles, but I am a head shorter than others. So what's the point of exercise?
Question 6: When is the best time to exercise? Evening is the most suitable time for physical exercise. Muscles and joints have the best flexibility and flexibility. You can choose to exercise in the afternoon or evening.
Note that it is best to leave an hour between exercise time and dinner time to avoid mutual influence.
6 a.m.-9 a.m.
Suitable for: running, walking, archery, throwing, sailing, surfing, boating and playing football.
Reason: Because the body temperature is low and the joint muscles are the most stiff during this period, it is best to do some exercises with less intensity and endurance. In addition, because the heart rate and the degree of physical awakening are also the lowest at this time, it is a good time to engage in some sports that require good stability of both hands, such as archery and throwing. If you are a professional athlete, this time period is also the best time for skill training.
3: 00 to 6: 00 p.m.
Suitable for: tennis, volleyball, weight lifting and aerobic exercise that consumes fat.
Reason: This is the best time to exercise. Because the body temperature rises at this time, the strength and elasticity of muscles begin to reach the peak. At about 3 pm, the breathing channel is also the most relaxed (adrenaline secretion is the most vigorous at this time), so you can breathe freely, which means you can inhale more oxygen, increase your vital capacity and help your heart work more efficiently. The increase of adrenaline shows that your physical strength is increasing and your tolerance for pain is also improving, so that you can challenge yourself without too much discomfort.
6: 00 pm to 8: 00 pm
Suitable; Swimming, gymnastics, sprinting, yoga, ballet, stretching or aerobic exercise.
Reason: The body temperature is the highest in this period, so the muscles are the most flexible. At the same time, the secretion of adrenaline has reached its peak, so hard and lasting exercise becomes easier, which will help you adapt to these exercises more quickly.
Question 7: To what extent is it appropriate to go to the gym every time? For fitness, it is enough to wear one large muscle group and one related small muscle group at a time. Generally, large muscle groups have 3-4 movements, one movement has 4-5 groups, and one group has 10. Two movements of small muscle groups are enough. After training, the muscles should have obvious swelling feeling. At this time, the muscles are extremely congested. If the sense of expansion is not strong, it means that the strength is not enough ~ ~. It usually takes one and a half to two hours to finish the warm-up.
Question 8: To what extent can exercise be effective and how to practice it well? Judging from the supplementary narration of the question, your physical fitness is not very high, and your exercise has just begun, and you exercise blindly. But the requirements and enthusiasm of exercise are still very good. If you can persist, you will get good grades.
According to your exercise behavior and requirements, some analysis and suggestions are put forward for your reference.
First of all, your exercise has no purpose: physical exercise is a very broad concept and behavior. If there is no certain purpose, you can practice, and then you can practice. Finally, there is no exercise effect, because there is no time and no resources.
According to the basic situation that you are a student at school, your current exercise has two purposes. Improve physical fitness and strengthen strength training.
First, improve physical fitness: physical fitness is a comprehensive and coordinated exercise performance of human heart and lung function, muscle strength, aerobic metabolism, bone health and other factors. Good physical fitness, can support many special sports activities.
Physical training is a comprehensive training, including running, swimming, cycling and mountain climbing. Running training is the most effective and easy to implement.
Run 2-3 times a week for about 30 minutes each time. Without it, it is invalid, and with it, it is a waste of time. The intensity of each training is that the body is hot and sweaty. Without this intensity, the exercise is invalid. It is very important to gradually reduce the equal distance, shorten the time and improve or maintain the training intensity.
Second, strengthen strength training: strength training is the basic training of all training. It is divided into upper limb training, lower limb training and trunk training. Push-ups are upper limb training, squats are lower limb training, and sit-ups are trunk training. These trainings are all good, but your training methods are not very good.
Strength training aims at increasing strength, and multi-group training with few times is the most effective. That is, for each part of the training action, take 8- 10 times as a group, and cross-train 3-4 groups with different intensities.
For example, if you can't do push-ups at present, start against the wall, each group 10- 12 times, 3-4 times each time and 4-5 times a week. The factory gradually lowered its height, leaned over the table, stool and ground, and then carried the load on its back. After careful training, you can lie down in about three weeks.
Sit-ups, 15-20 times as a group, weight-bearing cross training (hands on the head to hold the weight, dumbbells, sandbags can be used, the weight is gradually increased on the basis of a group of training). 3-4 times a week.
Squat up, lower limb muscle training, you don't have to squat completely to the end, the most effective action training is squatting with your knees loaded. Take 6-8 times as a group, change the weight-bearing cross training, 3-4 groups each time, and train 3-4 times a week.
Secondly, the most important thing in training is systematicness, and it is not necessary to train every day, but it is necessary to maintain a certain degree of regular training. If you can train carefully according to the time and intensity suggested above, your physical fitness and muscle strength will be greatly improved in about two months. If you persist in training, you can get better results in the senior high school entrance examination in about four months. If you have a good training plan and combine training with school physical education class, it should be no problem to get full marks.
Finally, you asked if you felt sick after squatting. There are two situations. One is improper training methods, and the other is a little low blood sugar. You practice according to the suggested plan. If you still feel dizzy and want to vomit, it is recommended to go to the hospital to check your blood sugar.
Question 9: When is the best time to do exercise in a day? For many years, people used to think that morning was the best exercise, followed by dusk, because the air was freshest at that time. However, due to urban air pollution, the best exercise time has also changed.
Studies have proved that under normal circumstances, air pollution has two peaks every day, one before sunrise and the other in the evening. Especially in winter, under the influence of cold and high pressure in the morning and evening, the phenomenon of inverse temperature rise often occurs, that is, the upper air temperature is high, while the ground temperature is low, and the atmospheric convection almost stops. Therefore, harmful pollutants on the ground cannot spread to the upper atmosphere and stay in the lower respiratory tract. This phenomenon is particularly typical in residential areas with concentrated industries or high-rise buildings and on both sides of roads where cars fly by. At this time, the harmful gas is 2-3 times higher than normal.
A healthy adult breathes 16-20 times per minute and inhales about 10 cubic meter of air every day. During exercise, due to the needs of metabolism, the inhaled air is often 2-3 times that of normal state. Therefore, the choice of environment and time during exercise is particularly important.
When is the cleanest air? Experimental research shows that 10 am and 3pm are the two relatively best time periods every day. Therefore, I remind everyone that we must cherish this wonderful time. Because at this time, exercise can not only relax you, but also breathe high-quality fresh air.
Because everyone lives and works in different ambient air quality, we should pay attention to the change of air pollution index when exercising outdoors. If the air pollution index is too high for a period of time or in a certain area, it is necessary to adjust the sports venues.
The best exercise time every day
Many foreign scholars have revealed that the state of human ability changes overnight. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.
This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results.
As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When do you exercise? This is a controversial issue.
It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise.
If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. If they don't eat and exercise at this time, it will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense.
The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.
Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick.
Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. Besides heart rate, there is also the simplest way to measure whether exercise is excessive ... >>