Second, walk fast on the treadmill for 5- 10 minutes to warm up before each exercise.
Third, carry out strength exercises, divide the whole body muscles into five parts, and exercise a part every day for five days. In this way, every muscle can be fully exercised, and this part of the muscle can rest in the next few days, thus growing stronger muscle fibers.
Four, strength exercise shall not be less than 1 hour, divided into ten groups, each group rest 1-2 minutes, each group exhausted.
5. If you want to gain muscle, you should increase the load, so that each group can only do 10 at most. If you shape, you can reduce the load appropriately, and each group can do at most 12-20 actions. The next day, this part of the muscle felt sore, but the movement was inaccurate or not strong enough.
Six, after strength exercise, aerobic exercise, such as running, elliptical machine, spinning and so on. , 40 minutes or more is the best, and the heartbeat control is between 125- 150. Because if you do aerobic exercise first, you won't have the strength to exercise.
Seven, eat some high-protein food within 30 minutes after exercise, and don't eat other fattening things, including fruits, within 5 hours.
Eight, "high strength and high antagonism" generally have two points to pay attention to. One is strength and the other is flexibility. Strength exercises are used to exercise muscles. After each group of strength exercises, you must stretch and relax, so that the tendons that have just been stimulated can be stretched to make them longer and stronger. Otherwise, people with only muscles will be clumsy.
Nine, don't be lazy, be accurate and stick to it for a long time. According to your present situation, you can take shape in a year. Don't rush it, it's bad for your health.