First, Pilates+Running
1, office workers who lack exercise, sit in the office all the year round and make their muscles lose strength and can't support their bodies, so they are prone to backache, and even their body lines are out of shape over time. Pilates helps to re-stretch tight muscles, just like doing deep massage, and at the same time practice muscle endurance to evenly distribute body pressure.
2. Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve the pressure in the heart, and is most suitable for office workers.
3, running is essential, 3-4 times a week, 30-40 minutes each time, heart rate range (220- age) x60-70%.
4. Before practicing Pilates, the exerciser needs about two to three months to open the ligament, and after aerobic training every day, he adds about 15 minutes of flexible exercise. It will be much easier to practice Pilates in the future.
Second, strength+running
1, strength training 3-4 times a week (beneficial to shaping), adopting the cyclic training method (chest, shoulders, back, legs, abdomen, buttocks), selecting 1-2 movements each, and each movement 1-2 groups, with 20-25 in each group (small weight)
2, running is essential, 3-4 times a week, 30-40 minutes each time, heart rate range (220- age) x60-70%.
Third, the combination equipment in the gym is mostly aimed at muscle groups, not at men and women. Regardless of gender, it will not be very effective to do muscle group exercises directly without a period of focused and targeted muscle training. Better aim at the dumbbell.
1, chest: supine bird, upward oblique bird, downward oblique bird;
2, abdomen: you can put your hands behind your head, then hold the dumbbell to increase, sit-ups. When doing sit-ups, don't draw quickly, don't rely on inertia, take a deep breath as much as possible, and lift your spine one by one from the ground. It's also good for your spine and can protect you from injury.
3, hips: hips, sitting on the ground and imagining that your hips are feet, try to move on the ground with your waist and hips.