Personal suggestion: running in the morning is not effective, so it is better to run at night. If you insist on running in the morning, please arrange the accelerated running night in the daytime, because the whole body muscle mitochondria need to respond to light when energy is released strongly.
Aerobic exercise can't increase the explosive power of your muscles. Since there are dumbbells, you can try three sets of dumbbell exercises.
Slow down, this thing shapes the biceps brachii.
Note: It is recommended to sit during the 1 procedure, so as not to affect the muscle morphology of lower limbs.
2. Straighten your torso, put your hands on your side, one side of your palm is close to the pants seam, open your palm forward, grab the dumbbell, and move from bottom to top with your elbow as the axis. I suggest you alternate your hands and pay attention to the details when exercising. When your right hand is raised, the dumbbell will be in balance. When you raise your chin, your face will tilt slightly to the lower right, so that you can connect the pectoral muscles with the quadriceps femoris.
3 is similar to 2, but after grasping the dumbbell, the palm is backward and the upper limb arm is pulled forward with the shoulder as the axis, which can be done alternately or simultaneously.
2.3 Try to stand up straight, and the upper body must be straight. Hold your head up, hold your chest up, and see higher.
My exercise schedule is: running can be done at night, from 17 to 2 1, and the duration does not exceed 2 hours.
Accelerated running must be carried out in the daytime, and the suitable duration is 6:00- 17:00.
Dumbbell exercises must be carried out in groups. Before you do them, you should do body relaxation exercises, which were led by your teacher before physical education class.
3 Action 1: Do 2 groups 1 group 10 continuously.
2. Do 2 groups 1 group 10 continuously.
3: Same as above ... One * * * is six groups.
Dumbbell exercise time I suggest that the arrangement of exercising twice a day is (not including all)
The first time was after 9: 00 in the daytime and before 12: 00.
The second time is after 18 pm and before 2 1 pm.
The arrangement after that should be based on the feeling of muscles at night.
1 if you feel good and can persist, then do two things: the next day, add five dumbbells to each group, running is not limited, and so on, add five dumbbells every day, and avoid too much! But you must insist on adding five (stop if you don't add 40 to the group), but I suggest that you can cancel jogging at night, or do it the next day, and do leg press training and sit-ups at night. Don't go to lower limb bodybuilding music, don't go to the middle.
Perseverance, since a day has passed, it will take a week, and since a week has passed, it will take a month. Often anaerobic exercise and aerobic exercise are combined, which makes people very painful, but remember not to let the pain change their original intention!
If your muscles are sore or even painful when you sleep,
pay attention to
1 Strengthen nutrition intake, and it is best to ensure that you eat a lot of crude fiber food every day. You can drink about 130~200ML of milk, goat's milk and yogurt before going to bed at night. You can also remember that it's night! Beef should be eaten 2-3 times per week/kloc-0, and it is recommended to eat it during the day. 1 meal should be at least 300g g.
Then you can increase the rest interval during exercise and strengthen the use of aerobic breathing to adjust the rhythm of exercise.
Stick to the normal plan after 5 days.
Let me introduce myself. At the age of 65,438+07, I started exercising like you. My weight dropped from 160 to 138, my arm span 176CM and my height 175CM. My arm muscles and chest muscles were what I was most satisfied with at that time, and the muscles in my legs often made me feel a little carried away, not that kind of exaggeration. Before the college entrance examination, when I had a blood test in the hospital, the doctor could not draw blood even with a little effort ... (He asked me to exert myself). Once in class, my arm twitched (conditioned reflex) and jumped more than 65,438+0 feet ... The MM next to me thought I was asleep and dreamed of a fight. The teacher thought I suddenly resisted and broke out in sweat ... The fat content of my forearm was only 9.8.
I can't say it's perfect, but I think my will and appearance have improved a lot after exercise. I hope you can stick to it, and I believe you will see gratifying changes in two months.
Please give points generously if it is useful.