Fitness is also a kind of learning. Don't blindly exercise. Don't look at those handsome men Arnold and King Kong Barbie, just exercising blindly. Be realistic, plan the fitness schedule step by step, keep up with important nutrition, and adjust the intake of protein, carbohydrate and fat, otherwise the whole body will ache and cramp in different parts during exercise. The first task is to make a fitness schedule and a healthy diet nutrition table, and arrange the exercise time reasonably during fitness.

Firstly, the influence of nutrition intake on fitness exercise is introduced. During fitness, the intake of protein should be the highest in your diet. Muscle needs to consume a lot of glucose, while glucose in blood is consumed quickly during exercise, so you need to supplement muscle glycogen and liver glycogen. Eating enough staple food can help store more glycogen for exercise consumption, moderate fat intake and low carbohydrate intake: 40% of calories come from protein and 40% from.

The most important supplement in fitness is water, which should be supplemented several times in a small amount, usually once every 15 minutes. After working out for more than one and a half hours, the body begins to use protein as an energy substance. So sugar supplementation can

In order to slow down the consumption of protein, a proper amount of protein supplement can also relieve fatigue. At the same time, it is necessary to supplement B vitamins. In order to quickly restore physical strength, at the same time supplement a large number of electrolytes lost in sweat and prevent muscle menstruation.

Prolonging the low-carbon water diet excessively may affect your energy level and may lead to muscle collapse. If you want to keep your muscles, classify carbohydrates according to the ratio of 3/2. Keep low-carbon water intake for three days and moderate carbon water intake for two days. You will repeat this carbon water cycle 12 times in the plan of12 weeks. Carbohydrates must be taken from various sources.

With the intake of nutrition, the following begins to introduce indoor local fitness methods.

Preparation materials: dumbbells, yoga mats, yoga balls, supine boards, benches and other fitness AIDS.

Exercise site: chest

Sit in an adjustable supine position with an inclination of 45~60 degrees, hold dumbbells with your arms straight or slightly bent upward. Inhale and extend your arms to a horizontal position. Exhale and raise your arms to a vertical position. The compound should not be too big, mainly to exercise the upper chest position. By adjusting the tilt angle, different parts of the pectoral muscle can be stimulated.

Using dumbbells as a single push-up support, a group of 30 exercises (adjusted according to personal circumstances) will stimulate the chest muscles and arm muscles more strongly.

Practice location: back

Open your feet, bend your head straight or slightly forward, relax your arms, hold a dumbbell on each side of your body, turn your shoulders from front to back and shrug your shoulders, return to your original position, and continue to operate.

Similarly, open your feet, keep your back straight, and grab the barbell or dumbbell with your forehand. Inhale, lift the dumbbell to the jaw, raise the elbow as much as possible, exhale, and control the movement to slowly lower the barbell to the starting position.

Exercise area: shoulders

Open your feet and bend your knees slightly. Keep your back straight and your waist forward. Arm drooping, elbow slightly bent. When inhaling, lift your arms up until they are parallel to the ground.

Sit with your back straight on the yoga ball, hold the dumbbell in your forehand and put it at shoulder height: inhale, lift the dumbbell vertically with your arms, and return to the starting position to exhale.

Exercise site: arm

Sit or stand up straight, hold a dumbbell in each hand, palms facing each other: inhale and lift both forearms alternately, return to the starting position, and exhale.

Put your hands on the edge of the bench and your feet on the edge of another bench or on the ground. Inhale and bend your elbows, lower your body, then straighten your arms and raise your body, and exhale at the end of the action.

Exercise site: legs

Put on a yoga mat and pull dumbbells on one leg.

Exercise site: abdomen

On the yoga mat, bend your knees and roll your belly.

Lie on your back on the yoga mat, bend your knees, put one foot on the other foot, bend your arms, put your hands on both sides of your ears or around your head, tighten your flank, feel the tightening of the serratus anterior muscle, lift your upper back and turn to one side, pause to restore your back, and alternate left and right as a group.