We usually think that exercise in the morning is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day. But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3 -5 pm. Of course, except for professional athletes, the prime time for most people to exercise is also the busiest time for work and life. It is unlikely that you will have time to do bodybuilding, so you may choose to exercise around 8 pm, and the effect is good.
Second, breathe correctly.
When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, inhale as deeply as possible, exhale when you relax, and exhaust as thoroughly as possible.
Third, pay attention to frequency.
In fact, bodybuilding does not need to be done every day, and the effect is not good. The best effect is to do it three times a week, that is, once every other day, and then take an extra day off on weekends. If you can't do it, you can do it twice a week, but you can't do it less, otherwise it won't work. For friends who want to lose weight, you can do it again.
Fourth, shoulder exercise.
This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility. To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.
Related reading: fitness methods suitable for girls
1, bounce in place
One minute has a certain rhythm. Squat down as much as possible, jump as much as possible, let your body move and get into motion. Besides, if you insist on squatting, you can fix your ass.
2, elastic chest expansion
Buy a elastic belt, grab elastic belt shoulder-width with both hands, inhale, turn your hands over your head as far as possible (try not to use force), and at the same time try to pull away elastic belt and exhale back to your chest. Repeat this for 20 times, and when you do it, you will feel the scapula moving like a wheel, which will help improve the hunchback, make people more upright, and exercise the back muscles and upper limb muscles.
Step 3 push-ups
Time is one minute. If a girl is not strong enough, she can stand against the wall. When you do it, focus on your chest, not your upper limbs. Use the strength of your chest muscles as much as possible and exercise your upper limbs. Moreover, girls doing push-ups can tighten their breasts and shape better curves of shoulders, back and arms.
Step 4 stand up and squat down
Do it 20 times, breathe slowly, and squat is especially effective for burning thigh fat, especially if you are strong. Try to squat for three seconds after half a squat, and your legs will start to get sore, which proves that you have exercised. Keep your legs apart as far as possible, keep your legs straight and your knees not bent. Keep your back straight, touch your right foot with your left hand, stand up straight, then touch your left foot with your right hand, and do twenty exercises at the same time. Persisting in doing these exercises can not only improve your body shape, but also cultivate your temperament.