Scientific methods of physical exercise
First, determine the time to exercise every day. First, choose the time period that suits you. Exercise at this time every morning, after lunch or at night, and try not to change. If you don't set a clear time, you will probably find an excuse to postpone exercise until you have more time or energy. Then put it off until the next day, and then put it off a few times, which completely destroyed the good habit of exercise.
Second, set yourself a reminder, set an alarm clock, and start exercising immediately after receiving the reminder. Don't make any excuses to delay. Three: Don't do too much exercise at first. If you do too much at first, it may have a bad influence on the whole exercise plan.
When you first try to get into the habit of exercising every day, your body may not be able to adapt to that level of stress. So start by exercising for 20 minutes every day and don't do too much exercise. The key is to take the first step, let your body gradually adapt to daily exercise, and then gradually form this habit.
Third, then gradually increase the amount of exercise. Once the body begins to adapt to daily exercise, it can gradually increase the amount and intensity of exercise. But try again at least two weeks later, because it takes so long for the body to adjust. When 20 minutes of exercise has made the body feel relaxed, you can try 30 minutes, or even gradually increase it to 1 hour. When you do this, you can gradually improve your exercise intensity, such as running faster. However, don't try to increase the amount and intensity of exercise at the same time.
Fourth, make sports happy. If you associate a habit with pain, then you will definitely want to stay away from it subconsciously. If this habit can remind you of happiness, of course, I'm happy to do it. This is why at the beginning of sports, we always focus on the fun of sports. Jogging while enjoying the roadside scenery, breathing the fresh air in the morning and the beautiful sky at sunrise, it will also be very helpful to be alone.
Fourth, prepare sports equipment in advance in the process of forming habits. The smaller the obstacles and resistance, the greater the possibility of success. Stop dawdling and start at once.
Five, a variety of exercise programs interspersed with more projects can avoid daily exercise becoming boring. Different sports can exercise muscles in different parts of the body, especially swimming. Of course, some muscles are often used, but different exercises have different exercises for them.
6. It is very important to have a day off every week. If you only do a little exercise for 20 minutes every day, there may be no problem without special rest. But it's best to set aside one day a week to do something different from the other six days. You can't skip this day and do nothing. In that case, the continuity of exercise will be broken, which is not good news for the formation of habits. If you need more rest, take a walk for 20 minutes or meditate for a while.
Seven, don't stop for a day, this is the key, don't stop for a day. If one day you are lazy and stop doing it, don't blame yourself. Everyone will have such a problem, and habit formation is a skill that needs to be practiced. All you have to do is start a 30-day plan again, make clear your goals, and then work hard. (Contributed by: Chen Xinyi)
Scientific physical exercise plan
A flower rhapsody in July, 40 years old, seems to be a hurdle for a man whose career is rising step by step, and she begins to enjoy the fruits of struggle. However, the pain is often hidden behind a mature and steady 40-year-old man. When I was young, I owed my body hard work, because these problems didn't show up because of my exuberant vitality, but when a man was about forty years old, his body organs began to slowly decline.
First, why do you want to exercise?
A considerable number of 30-40-year-old men have irregular sleep time due to entertainment: they gain weight, the external sebum thickens, and the waist and abdomen begin to accumulate fat. From the age of 30, various physiological functions of the human body slowly began to decline (such as poor sleep quality, memory decline, etc.). ), and the basal metabolic rate of human body decreases by 65,438+0%-2% every year after the age of 30. For example, a man with an original metabolic rate of 2,800 calories will lose about 140-280 calories after he is 35 years old. If he keeps the same amount of activity, he only needs to eat less than half a bowl of rice every day to maintain his original weight. If the food intake remains the same, his weight may increase by about 6, reaching 13 kg. This is the reason why people tend to get fat in middle age, and it is also the main cause of cardiovascular and cerebrovascular diseases and hypertension.
Second, when to exercise? How to exercise?
1, jogging (* * * 20 minutes)
First, walk about 500 meters to prepare your body for exercise. Then jogging is the main way. The basic concept of warm-up exercise is to awaken muscles and let muscles and bodies know that we are going to do a series of exercises. Therefore, the warm-up exercise should not be too intense, and the heart rate should be kept at a certain level. In this process, it is ideal to talk easily with your peers. To wake up the muscles of the body and prepare the heart and lungs, you can sweat slightly for about 25 minutes. (Then slowly walk 500 meters to adjust)
2. Flexibility exercise (ten minutes-the purpose is to lay the foundation for strength training)
Mainly through stretching training, pay special attention to the stretching of legs and waist, which helps to reduce fat and make the body more stretched.
3, strength training (ten minutes-pay attention to what you can do, step by step)
4. End the exercise (10 minutes-ready to end today's exercise) Sudden cessation of exercise will cause excessive heart load, so after the training, you should insist on walking slowly 10 minutes or so and adjust your breathing while walking.
Aerobic exercise accounts for 70%-80% of the whole training and strength training accounts for 20%-30%.
Third, what do you need to prepare before exercise?
1. Be sure to drink a cup of boiled water after getting up, especially before exercise. Because people's blood concentration is relatively strong in the morning, drinking water can dilute blood and promote circulation. But don't drink too much, your stomach will be upset, just one or two cups will do. You should also replenish water after exercise. Similarly, don't drink too much right away, just in moderation.
2, wash, after washing, exercise is better and more hygienic, and it is clear to simply wash your mind.
3, it is best to defecate before exercise, so as to reduce the burden and be more comfortable during exercise.
Scientific Fitness: A Way to Exercise Muscles at Home
1. Smith squats
Put the barbell bar on the trapezius muscle, with your feet directly below the barbell bar, and hold the barbell bar with your hands on your shoulders. Pick up the barbell, take a step back, stand up straight, and keep your feet shoulder-width apart. Hold your head high, squat down to a position where your thighs are below the ground. The position of the knee joint should not exceed the position of the toe. Then, return to the starting position.
2. Flexion and extension of legs when sitting
Sit on the leg lift, with the front side of the calf leaning against the sponge board. Sit back as far as possible and always keep your hips and lower back close to the chair. With the strength of quadriceps, lift the calf and thigh into a straight line. Stay for a second, then slowly return to the starting position.
3. Horizontal bending of thighs
Lie prone on the leg bender and hook your heel on the sponge tube. Keep your upper body in contact with the bench. Use the strength of biceps femoris to make the heel closer to the hip position. At the highest point of the action, pause for a moment, and then slowly return to the starting position.
Step 4: Stand up and lift
Hold the barbell with both hands, put the barbell on the trapezius muscle, put the first half of the sole on the foot pad, stand up hard to reach the highest position for one second, and then slowly return to the original position.
Finally, I would like to remind you that you should do your best to keep fit, pay attention to the use of equipment, don't overtraining and ensure a good rest time.
5. Dynamic and static combination method
The method is to combine dynamic exercise with static exercise, moving first and then static. That is, first do dynamic exercises to the limit, and then fix them at the angle of the part that needs exercise for 6-8 seconds, and you can practice 2-4 groups.
For example, combine static bending with dynamic bending (biceps brachii) for 6-8 times with 60-70% weight, then fix the elbow joint so that the included angle between the upper arm and forearm is 90 degrees for 6-8 seconds, and make 2-4 groups.
6. Combination of restraint and concession
Exercise with strength (restrain contraction). Repeat 5-6 times, and then do 2-3 concessions after failing. This combination can stimulate the muscles at a deeper level.
All the above methods can be exercised at home. These methods are simple. Those who have this equipment at home can exercise. Of course, patients can use push-ups and sit-ups when exercising their arms or abdominal muscles. This kind of exercise is safe, but it will only test the patient's physical strength. If the physical strength is poor, he will feel tired, and he will not be able to fully achieve his goal. Therefore, the formation of muscles will be more difficult, so the patient's persistence is also needed.