1, do an individual fitness test first to see how your body's muscle content, fat content, explosiveness and endurance are!
If you don't have professional instruments, you can go online to find out what self-test methods are available.
2, and then targeted training, fitness points aerobic and anaerobic.
Aerobic: swimming, running, yoga, basically, you will suffocate after practicing.
Anaerobic: mainly exercise in the equipment area and local muscle training.
Third, the frequency of fitness is very important, and it is reasonable to have 1-2 hours each time and 3-4 times a week.
Fourth, those with poor endurance should do more aerobic exercise and try to run for more than 20 minutes at a time.
Fifth, muscle exercises, you can find diagrams or videos online, which are mainly divided into chest muscles, back, abdomen, arms and legs.
Exercise one piece at a time, and do three groups for each movement to ensure that you challenge your limits and finally make your muscles swell and ache.
The movements must be standard, reasonable in amplitude and focused.
The abdomen is the core of physical strength, and you can practice several movements every day.
Use the equipment according to your training plan.
Food for fitness: enough calories, carbohydrates, a little oil, a lot of protein.
My staple food now: eggs, whole wheat bread, oats, nuts, low-fat yogurt milk, chicken breast, lean beef, fish, vegetables, fruits and rice.
If you are afraid of being thin, eat more bread, drink milk and eat lean meat; Especially during exercise.
The key to exercise is persistence! Others can learn slowly, and you must go when you have time, even if it is running.
Diet is very important. If you practice hard for a week, maybe you can finish a hot pot.
So be sure to control your appetite, give priority to light, and stay away from grease completely! ! Sweet food! !
If the coach is not good, communicate with other fitness members and learn more.
These are some of my experiences.