1 .twenties: You can choose high-impact aerobic exercise, running or boxing. For your body, the advantage is that you can consume a lot of calories, strengthen your whole body muscles, and improve your energy, endurance and hand-eye coordination. Psychologically speaking, these exercises can help you relieve external pressure, make you forget daily chores for a while and gain a sense of accomplishment. At the same time, running has the advantages of stimulating creativity and training self-discipline; Boxing is more suitable as a punching bag in addition to cultivating self-confidence, restraint and the ability to face conflicts.

2.30 years old or above: rock climbing, skateboarding, skating or martial arts fitness are recommended. In addition to losing weight, these exercises can also strengthen muscle elasticity, especially in the hips and legs; It also contributes to vitality and endurance, and can improve your sense of balance, coordination and sensitivity. Psychologically, rock climbing can cultivate meditation-like concentration and help you build self-confidence and strategic thinking; Skating is pleasant, emotional and unforgettable. Martial arts can help you stay calm, self-reliant and alert in conflicts, and can also effectively improve your concentration.

3. forties: choose low-impact aerobic exercise, hiking, climbing stairs, tennis and other sports. Increasing physical strength and strengthening lower body muscles, especially leg muscles, is good for the body. For example, climbing stairs can not only sweat but also exercise, and is also suitable for busy urban office workers to practice nearby every day. Tennis is a very suitable whole-body exercise, which can increase the sensitivity and coordination of all parts of the body and keep people energetic. At the same time, the pressure on joints is not as great as running and high-impact aerobic exercise. Psychologically, these exercises make people feel refreshed and relaxed. Taking climbing stairs as an example, climbing up and down regularly is often a good way to control yourself and restore your mood to stability; Similarly, playing tennis not only has social function, but also can put aside stress and impatience and train concentration, judgment and sense of time.

4.50 years old or above: Suitable sports include swimming, weight training, boating and golf. Swimming can effectively enhance the muscles and elasticity of all parts of the body, and because of the buoyancy support of water, it is not as intense as land sports, especially suitable for convalescents, pregnant women, rheumatism patients and the elderly. Weight-bearing training can strengthen muscles and strengthen bone density; Improve other sports ability; When playing golf, if you can walk by yourself, carry your bag by yourself and speed up your steps, you will often have the effect of stabilizing your heart function. Psychologically, swimming has both exciting and calming effects, and concentrated paddling makes people forget chores; Weight-bearing training helps to improve self-image satisfaction and let pressure and irritability vent with sweat; Rowing together can cultivate cooperation and team spirit; Playing golf can make people more focused and self-disciplined.

Over 5.60 years old: Introduce you to do more walking, ballroom dancing, yoga or water aerobics. Walking can strengthen the legs and help prevent osteoporosis and joint tension; Social dance can improve the sense of rhythm, coordination and elegance of the whole body, which is very suitable for people who don't exercise regularly. Yoga can make the whole body more elastic and balanced; Can prevent physical injury; Aerobic water mainly enhances muscle strength and body elasticity, and is suitable for obese, pregnant or old and weak people. These are not strenuous exercises, but outside of fitness, their greatest function is to make people full of energy, feel interesting and have social effects, which is a good way to keep the elderly young.

Two ways:

1. Exercise upper abdominal muscles

Lying on your back on the bed or yoga mat, knees together, hands on your ears, arms open, these actions are similar to sit-ups, but you can only make a posture of about 45 degrees with the plane when you get up. Be careful to get up and fall slowly, not suddenly. One group 10- 12, do 5-6 groups at a time, and relax between each group for about 1 minute.

Exercise the lower abdominal muscles.

The exercise of lower abdominal muscles is very simple. The plane lies flat on its back, lifts its legs together, lifts it vertically and horizontally, and then slowly lowers it. You can't get up and put them down soon. 10- 12, 5-6 groups at a time. If you want to be strong, you can carry a load on your leg. Or at the same time as the action of exercising upper abdominal muscles.

3. Exercise the lateral abdominal muscles

Lie flat with your hind legs straight, put your hands on your ears, open your arms, get up and turn left, fall down, and then get up and turn right. It is also a group of 10- 12, with 5-6 groups at a time.

run

Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function, and at the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly building bodybuilding muscles.

5. Standing long jump

Standing long jump is divided into three groups: morning, middle and evening, and each group does 25-50, which is the fastest way to train leg muscles and lengthen the whole body muscle lines.

push-up

Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it, especially your legs and waist. Do at least 1 group every day, 20-50 in each group, which is a good way to exercise arm muscles and strength.

7.dumbbells

Friends who want to exercise biceps brachii can try dumbbells and lift dumbbells with their arms to strengthen local muscle exercise, at least 50 times at a time, in order to effectively strengthen the shape of muscles.

8. Swimming

Friends who can swim, might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.

Three times:

In fact, the most tiring time is the longest muscle, and there will be obvious improvement after one month. And the best time to exercise every day is from 3 pm to 8 pm every day.

Four diets:

The increase in intake can also promote muscle growth. When you exercise, you will eat more than usual. If you want to grow muscles, you have to eat more foods with protein content, such as milk, eggs and fish.

Five endurance:

You can't exercise your muscles overnight. Persistence is certain. Be patient when exercising.

At the beginning, it is not advisable to exercise more, and gradually increase the amount of exercise, so that the body has a transition period and adaptation period.