I chose the running place in the school football field and shady path. My roommate drags me out of bed at six o'clock every morning. We exercise together, encourage each other and supervise each other, which is very interesting. Sometimes influenced by the weather, I make up this lesson by walking instead of running. Walk as much as possible and climb more stairs. Fortunately, the school is large, the teaching buildings are far apart, and the student dormitories are also partitioned. In the past, I used to drive rather than walk. Now I just want to be a walker. Walk more. No problem. I just want to exercise.
Skipping rope after self-study at night. For the first day or two, I always tied a knot. Later, summing up experience, I found that the height of skipping rope is the key. Just crossing the rope is easy to be coherent and smooth, and can last for a long time. Now my skipping skills are very good!
My fitness diary fan Wen Er:
The shbam course started in 20xx is my entertainment, and the 45-minute aerobic dance is full of relaxation and fun. Practicing shbam is like attending a big party, and everyone is very happy. It's not that heavy, there are not so many skills to learn, as long as it's fun.
The day before yesterday was the last day of mental disorder (muscle ripper) training, followed by a week-long recovery period-strengthening aerobic circulation exercise. After the training, I was sweating like rain, and then it really rained.
After practicing the enhanced cardiac circuit of insanity, I opened shbam 1 1 again. When I first saw it, some movements were not very skilled, and there was Jiangnan style horse riding dance, which made me tired of appreciating ugliness. Later, I saw Fever in Song 12. Rachel sneezed and wiped her nose on Carla ...) It totally made me laugh.
At the same time, there is a very obvious contrast between training Laimei and other coaches: it is not simple and boring to set off Laimei's core competitiveness-happy fitness. When you finish a course happily, you gain not only health, figure, but even faith and mood.
My fitness diary, Fan Wensan:
Take a day off, the schedule is very tight, but according to the plan, leave about two hours for fitness.
Although the intensity of exercise the day before yesterday was not great, these two days were very painful because of the long interruption. When I first started running, my chest muscles trembled and hurt, which was a bit funny.
Today we mainly arrange back exercises.
Warm-up running: 1500m /7 minutes.
Warm up before neck pulling: 35kg* 15.
Neck pull-down: 40* 12*3
Boating: 40* 12*3
Rowing with sitting posture and wide grip: 35* 12*3
Extra chest exercises:
Barbell bench press: 20kg* 100/4 groups.
There is still time to add two extra groups of shoulder exercises:
One-armed upright bird: 2*5kg*20*2.
Finally, running: 3000m/ 15 minutes. That's it for today!
Today, I saw that flying buddy again, still flying and kicking sandbags crazily! In worship ...
My fitness diary fan Si Wen:
Today, I finally made up my mind to resume training, broke through many obstacles and finally arrived at Haosha gym at 19:20. As a result of not going to the gym for a long time, although I thought about what I should bring before I left, I forgot to bring water, so I had to spend 4 yuan to buy a bottle of fresh oranges in Haosha, and then I had to stare hard to avoid being confused with other people's fresh oranges.
There are many people in Haosha at night, but most of them are hanging out or watching TV and chatting. I squeezed into the equipment area, only to find that the shelves of flat bench press and upward inclined bench press were actually empty. I jumped the Only You flat bench press with lightning speed, looked at the weight of 50kg, just enough to warm up, and snored.
Speaking of which, I want to make a list of my fitness plan, which is basically a four-day cycle:
Day 1: pectoral muscles, triceps brachii (low intensity) and abdominal muscles;
The second day: back, biceps brachii (small intensity), calf;
Day 3: Shoulder, triceps brachii (moderate intensity) and abdominal muscles;
Day 4: Legs, biceps brachii (moderate strength) and forearms.
In addition, I also hope to increase some aerobic exercise, mainly middle and long distance running, supplemented by swimming and basketball. Although developed muscles look great, health still depends on cardiopulmonary function, which cannot be ignored.
In other words, when I was warm, I switched to upward oblique bench press, because I think upward oblique bench press can stimulate the whole chest muscle, especially the upper part of the chest muscle more comprehensively than horizontal bench press. After four sets of bench press, I made three sets of flat dumbbell flying birds and three sets of parallel bars, and the chest muscle exercise was over. Then, I used the V-handle as a stretcher and pulled the triceps down. After doing four groups, the triceps brachii has obvious congestion. Then do sit-ups to see if there is a tendency to finish the aerobics room, because many MM students have to do some auxiliary aerobic exercise with the treadmill before class. After doing two sets of sit-ups, I ran on the treadmill 1 km and went to take a shower. Because it is a recovery training, the intensity today is not very great, and there are only 17 movements. Nevertheless, I have begun to imagine how painful my muscles will be tomorrow.
Go to bed early, let the muscles grow out quickly ~ "pimples" grow out ~ the lost muscles come back quickly ~ the excess fat runs away quickly.
My fitness diary fan Wu Wen:
I always wanted to find an opportunity to pick out the excess meat on my body, so I took aim at the gym near the community. I experienced it once last night and decided to get an annual card today. I have done the card n times before, but I have not persisted intermittently because of such and such things. This time, I will learn this lesson and make up my mind to stick to this activity.
I entered the library, got the sign, changed my clothes, warmed up on the treadmill first, and started to sweat after walking for 20 minutes from slow to fast. Just start aerobic, then do it for 40 minutes. The teacher is the one who taught aerobics in Ximen many years ago. I don't think she can dance anymore. She is so fat that she basically calls her song, and a little girl is leading the dance. I haven't danced for a long time, and I can't keep up with the rhythm. I'm in a hurry, and a group of people feel a little confused. However, after sitting for a day during the day, it is really carefree to bounce around in the cheerful music background.
I wanted to ride my bike for a while, but there was no one inside and the floor was clean. Forget it, save my aunt from being busy again. Both men and women in the table tennis room are playing, hardly know each other and are too lazy to talk to others. Still back on the treadmill, walking and running step by step, walking and running, my mind is full of noise, thinking about something, and it seems that I haven't thought about anything for half an hour. I feel a little tired and ache all over, mainly in my legs. The most important thing is my perseverance. Take your time and work hard. It can't be done in a day or two.
Today's two-hour activity is over. Taking a bath is very relaxing, and I'm sure I can have a good sleep again tonight.
Pain and happiness!
My fitness diary fan Liu Wen:
Insanity is a 63-day training course, which is simple and efficient. You don't need to learn movements, as long as you have a pair of suitable sports shoes and a small piece of open space, you can practice every day with perseverance. Counting today, I have practiced 14 days. It's called "muscle ripper" for a reason: I started practicing two weeks ago, and my whole body ached for the first three days, but I added more Lemai courses after the prescribed courses every day, and the pain soon disappeared.
Each practice is not long, but you must exert your physical strength as much as possible within the specified time. The most important thing is that you have to finish the later stretching action anyway, which determines whether you have the perseverance to continue the next day. Stretching is very important for relieving muscle soreness.