To buy dumbbells, there is a very effective way to do push-ups, that is, first do 50, rest 1 2 minutes, then do 40, rest 1 2 minutes, and then do 30 until 10. If it doesn't work after doing this, there is no need to delay. Sit-ups can do weight-bearing sit-ups with good results, or do sit-ups on the feet and head.

What exercise is best for your health?

Jogging is the best for your health!

Research shows that jogging can enhance respiratory function, increase vital capacity and improve human ventilation. Compared with jogging, jogging can provide 8 ~ 12 times more oxygen. Oxygen is essential to maintain human life activities, and the ability to absorb oxygen directly affects the cardiopulmonary function. Generally speaking, the elderly have low oxygen absorption capacity, but exercise can improve their oxygen absorption capacity. The maximum oxygen uptake of the elderly who practice jogging is not only significantly higher than that of the elderly who do not exercise, but also higher than that of the elderly who participate in general exercise. Jogging can strengthen and thicken the heart muscle, which has the function of exercising and protecting the heart. The heart size and function of the elderly who have been jogging for many years are the same as those of the 20-year-old who have not participated in exercise. This is because long-term exercise improves myocardial nutrition, makes myocardium developed and improves its function.

Jogging can increase blood flow, enhance vascular elasticity, promote blood circulation and improve blood circulation. Jogging can increase coronary blood flow by 10 times, that is, the blood flow per minute can reach 1200 ~ 1400 ml. People who insist on jogging for a long time can reduce their heartbeat frequency to about 50 ~ 60 times per minute, which can make their myocardium rest for a long time. Jogging can promote the metabolism of the whole body, improve lipid metabolism and prevent hyperlipidemia in the blood. Most senile diseases such as coronary heart disease, hypertension and arteriosclerosis are related to lipid metabolism in the body. Jogging can improve the normal metabolism of lipid substances in the body, reduce the contents of cholesterol and triglycerides, and prevent and reduce the deposition of cholesterol and other lipids on the blood vessel wall, thus playing a role in preventing and treating senile diseases such as coronary heart disease and hypertension. Jogging can control weight, prevent arteriosclerosis, regulate the excitement and inhibition of cerebral cortex, and eliminate brain fatigue. Jogging can also make the human body produce a low-frequency vibration, which can exercise the smooth muscle of blood vessels, thus increasing the tension of blood vessels, removing the deposits on the blood vessel wall through vibration, and preventing the accumulation of blood lipids on the blood vessel wall, which is of great significance for the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases.

How to jog

"The Emperor's Internal Classic" records: "Lying at night and getting up early, the court is wide." Running in the morning is good for your health. Its speed should depend on physical strength, and it should be slow rather than fast. It should move forward at a natural pace and follow the principle of gradual progress and perseverance. Running should start from a short distance and gradually increase the running distance. The master of the amount of exercise is to feel relaxed and comfortable after jogging, and there are no adverse reactions such as shortness of breath, low back pain and special fatigue. When jogging, your heart rate should not exceed 180 per minute minus your age.

When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep and long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When jogging, walk briskly and swing your arms naturally. It is advisable to run for 20 to 30 minutes every day, but it must be adhered to for a long time to be effective. Jogging can be divided into in-situ running, free running and quantitative running. Running in place is jogging in place. At first, you can run 50 ~ 100 steps at a time, and gradually increase it. After 4 ~ 6 months, you can increase it to 500 ~ 800 steps at a time. Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, regardless of distance and time. Quantitative running is limited by time and distance, that is, running a certain distance within a certain period of time, from more to less, and gradually increasing.

I wish you health and happiness every day!

What is the best exercise? I want to be stronger.

Haha, it's very simple. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall physical exercise methods: First, get into the habit of getting up early for 40 to 60 minutes every morning; Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning; Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots; Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school); The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time. Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat); Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember! Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation. Above, your perseverance. Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months. If you can persist for a long time, in less than two or three years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better? Wish you success!

There is little time for physical exercise every day. What exercise should I do?

First of all, I tell you that the best way to improve your physical fitness is to do more aerobic exercise to improve your heart and lung function. All aerobic exercises need to be done outdoors. Indoor air is turbid and not suitable for exercise.

The best time for exercise is 15- 18 every day, because the body clock is in a good and stable state at this time, which is the best time for fitness. Push-ups can exercise most of your body, because when you do push-ups, you will exercise your arms, wrists, chest muscles, abdominal muscles, back muscles and leg muscles, and increase your flexibility. However, you must be standard and your body must be straight.

You can do less until you are tired, and then gradually increase the quantity. When you can do one hundred at a time, you can try to do it with one hand. You will find yourself more and more fit and stronger. This is my little experience. Five times a week, half an hour each time, between 2 pm and 8 pm.

Losing one kilogram of fat consumes 7700 calories. Another way of saying it is 7200 calories. Comrades who love to lose weight, especially young lesbians, please find out for yourself what exercise is the most effective, with the highest safety factor and the least economic investment.

Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.

Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.

Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.

Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.

Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.

Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.

Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.

Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.

Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.

What exercise can be effective?

Keep running for an hour every day. Sit-ups can exercise your abdominal muscles. It is best to do it upside down, or: you put a stool in front of a fixed frame (used to fix your feet), sit on the stool after the attack (the height of the stool is exactly the same as that of the stool you sit in class), and do sit-ups. It can exercise the strength of your calves and abdomen. Stick to it. ...

What exercise is good for your health every day?

No exercise is the best for your health. It depends on what the purpose of training the body is. Let me introduce several exercises:

The best anti-aging exercise: running. Running is the first anti-aging fitness method. Experiments show that as long as you keep running, you can mobilize the enthusiasm of antioxidant enzymes in your body, thus achieving anti-aging effects.

The best exercise to lose weight: skiing and swimming. The best effect is to use both hands and feet, such as skiing and swimming. If you are in the prime of life, you can also choose boxing, weightlifting, mountain climbing and other sports, which are particularly effective in burning fat.

The best bodybuilding exercise: gymnastics. Many young men and women pursue bodybuilding. As long as we insist on aerobics and gymnastics and strengthen balanced and coordinated exercise, we will get obvious results.

The best brain-strengthening exercise: bouncing. All aerobic exercise has the function of strengthening the brain, especially bouncing exercise, which can promote blood circulation and provide sufficient energy for the brain. More importantly, it can dredge meridians, strengthen the brain and warm the heart, and improve thinking and imagination.

The best exercise to prevent myopia: playing table tennis. Playing table tennis is very beneficial to increase the contraction function of ciliary muscle and the recovery of vision is more obvious. The subtlety lies in that when playing table tennis, the eyes aim at table tennis, constantly adjust and move far, near, up and down, constantly relax and contract the ciliary muscle, and constantly contract the extraocular muscle, which greatly promotes the blood supply and metabolism of eyeball tissue, thus effectively improving the function of the ciliary muscle.

The best anti-hypertension exercise: walking. According to the research of Japanese experts, walking, cycling and swimming are the exercise modes that patients with hypertension can choose, but activities such as lifting, pulling, pushing and carrying heavy objects are not suitable, because these activities will induce blood pressure to rise. Walking is a dynamic isotonic exercise, which promotes the contraction and expansion of blood vessels through repeated muscle contraction, thus lowering blood pressure.

When is the best time to exercise in a day?

The best exercise time every day

Many foreign scholars have revealed that the state of human ability changes overnight. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.

This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results.

As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When do you exercise? This is a controversial issue.

It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise.

If it is based on losing weight, in order to increase the memory of motor skills, the morning is very good. When people wake up in the morning, they have consumed almost all the energy they ate last night. At this time, not eating and not exercising will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense.

The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.

Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick.

Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you are out of breath during exercise, you have exercised too much.

No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that at most, I will consume a little blood sugar in the blood circulation, which will neither lose weight nor consume excess fat accumulated in the body.

It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal.

I want to exercise. What exercise is better?

Hello, life lies in sports. Not only the brain, but also the body. It is the same reason that a blunt knife will sharpen after grinding. Like aerobic exercise: swimming, jogging, cycling, skipping rope, etc. Tai Chi, boxing and gymnastics are also good. Sing, dance, practice your voice and take a deep breath when you are free. The key is to further cultivate self-confidence and happiness, temporarily forget troubles, and people are still young.

I hope I can help you, thank you!

What exercise can I do at home to exercise?

Do housework, mop the floor, walk back and forth, as long as you don't sit!

What exercise can the office do to exercise?

1. Stand up straight, hold the chair back with your left hand, and tighten your left leg backwards. Don't lean or bend over. Keep your feet back and your waist and head back as far as possible. Feet, legs, waist and neck should be properly exerted. Insist on 15 minutes is very powerful. Turn right and continue. This is an action for people who work in the office for a long time to prevent lumbar and cervical diseases.

Pay attention to the pain of lumbar and cervical vertebrae, which is generally impossible or small.

2, shoulders, this is very common, needless to say.

3. Stand upright with her hips akimbo, tighten * * *, and blow her knees separately, just like kicking a shuttlecock with her knees, and blow her knees as high as possible. The key is to tighten * * * at all times. Preventing hemorrhoids is also effective for some constipation.

4. Stand upright with your hands akimbo, and turn your neck from left to right with appropriate strength for 50 times. Don't tilt your neck or lean back and forth when doing it. Bow your head again and raise your head 50 times each. Mainly to prevent cervical vertebrae. I can't do it when my cervical vertebra hurts. Don't turn your neck.

5. One hand extends from the shoulder to the back, the other hand extends from the waist to the back, and the two hands are as close to the back as possible, even hooking fingers. Don't bow your head, don't lean forward, and try to lean back when you do it.