First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. You can drink a small amount of water after and during running, and you must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope and climbing tall buildings are also good aerobic exercises. If the landlord has just gone to the gym, he will mainly run or spin his bike and learn the correct use of other equipment. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first. (Gyms all have rolling nets or corresponding waist training equipment)
Of course, the popular abdominal ripper on the Internet is also a good choice.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first.
Dumbbells exercise shoulders and arms:
Shoulder pressure of dumbbells: 1, standing, holding a pair of dumbbells on your shoulders, arms bent, palms facing each other, feet shoulder width apart, knees slightly bent. 2. Lift the dumbbell until the arm is completely straight, slowly lower the dumbbell and return to the starting position. (The arms should be completely straight, the core muscles should be tight, and the hands holding dumbbells should not be close to each other, but should be in a straight line. )
For 1, you can interact with your hands and push one side at a time. Change 2, sit in a chair and stand straight and push. Change 3, one-handed recommendation
Front flat lift: 1, holding a pair of dumbbells, arms hanging naturally at both sides, palms facing each other. 2. Keep your arms straight forward, parallel to the ground, pause, then slowly put down the dumbbell and return to the starting position. Feet shoulder width apart, dumbbell up to shoulder height.
The more times, the better. The number of groups is 2-3. Take a push-up posture, with your toes on the chair, your hips raised, your body almost perpendicular to the ground, and your arms straight. Body posture unchanged, body sinking, head almost touching the ground)
Sit in dumbbell external rotation, 8 times, 2~3 groups. (1. Sit on the chair with a dumbbell in your left hand, bend your left knee on the chair, bend your left elbow 90 degrees and put it on the inside of your knee. In this process, the wrist is tightened, the feet are flat on the chair and the right hand is held on the chair. 2. The elbow bending angle is unchanged, the upper arm rotates, the forearm is lifted outward as much as possible, pauses, and then returns to the starting position. When the left hand moves, so does the right hand. During the process, the body is straight, the elbow position is fixed, and the forearm moves in an arc)
Standing dumbbell bending is a very common way.
There are many more, and I will introduce these common and easy-to-implement methods here.
Barbell bench press exercises chest, barbell squat exercises lower body. Words are limited. Let's introduce these first. The action must be correct. If you don't understand anything, you can ask the coach or exchange experiences with people who practice well.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner around 6 o'clock. .
I hope I can help you. . . . Hope to adopt