Don't let your enthusiasm for fitness cool down in winter. Fitness can enhance the vitality of life. A healthy and solid body needs strong cardiopulmonary support. Will help you have a really healthy body. The following is to prevent your fitness enthusiasm from cooling down in winter.

Don't let your fitness enthusiasm cool down in winter 1 1, the power of the goal is endless.

Set a goal, which can be "wear the next size clothes" or "prepare for the road race". Pitra Cobb, a Reebok trainer, said, "Every year I try to learn a new exercise or fitness method. Recently, I learned to windsurf during my eight-day holiday. It feels good to learn new things. This exercise makes my arms, back and legs stronger and I can exercise without going to the gym! "

Step 2 find a fitness partner

The experience of Beril Bochi, director of a yoga institute in new york, is to work out with friends. "I like to walk or ride a bike with my friends. I find that working out with others will work harder than when I am alone. If 1 has not enough friends, you can find 2 or 3 friends. The more friends you attend, the higher your awareness. "

3. imagine what it looks like after body shaping.

When the fitness plan becomes a headache, think about what it looks like after losing weight-this is the experience of Rhett Scofield, the author of Shaping the Perfect Body. "When I don't want to do another set of strength exercises, I will say to myself, just a few more seconds. It's worth trying again. "

4, with the "season" strain, change the project

If you eat the same thing every day, you will soon get bored. So why repeat the same exercise every day? Lisa Oliphan, executive director of the US President's Fitness Committee, often combines country hiking or new dancing with ordinary running and strength exercises. While adhering to basic projects, we will add 1 new projects every once in a while. Sometimes you can even change your fitness programs with the seasons-cycling and cross-country running in the mountains in summer and skiing in winter.

Happiness is the reason for exercise.

Don't count how much fat you burned or which muscle you exercised, but think about whether you have fun or not. American fitness board

Dr Cedric Bryant said that if I feel depressed, I will give up dumbbell exercise or traditional cardio-pulmonary exercise and take part in more competitive activities, such as basketball or tennis.

If you don't like to take part in the competition, you can arrange some sightseeing sports according to the surrounding environment, such as jogging or running. Dr. Peter Franks, director of the Biomechanics Laboratory of San Diego State University, integrated his hobby of gardening into fitness. His fitness method is to visit his neighbor's garden while walking.

6. Fitness and eating are a habit.

Many bodybuilders regard fitness as an important item in their schedule, and even check their schedule for the next day every day to think about when they can arrange running or go to a health club. If you can turn fitness into a habit like eating, you will find that it is not too difficult to stick to it.

7, occasionally reduce the intensity of exercise.

"Sometimes I will reduce the intensity of exercise. Instead of thinking about doing nothing after running 5 kilometers, it is better to go out for a walk 1 km to make yourself feel comfortable. " This strategy of California fitness physiologist Douglas Brooks is very effective for persisting in exercise. If you exercise regularly, stopping occasionally for 1 ~ 2 days won't have much effect.

Graceful muscles definitely add points to fashionable men with high taste. Let's cheer together!

Don't let your fitness enthusiasm cool down in winter. 2 Several parts of male fitness exercise

1. Develop latissimus dorsi by "pull-ups" after wide neck grip (horizontal bar).

2. Use abdominal lifting, sit-ups, body weight rotation and other actions to carry out abdominal exercises.

3. Use the straight arm to lift up (barbells and dumbbells), surround the upper arm with the straight arm (barbells and dumbbells), hold the bell on the chest of both arms, and train the arm with pull-ups against the horizontal bar.

4. Develop neck muscles through head extension, forward flexion and lateral neck flexion and extension.

5. Develop chest muscles by bench pressing barbells, pulling springs and push-ups.

6. Use prone straight leg swing, swing leg after standing and squat with weight to train leg muscles.

What are the precautions for men's fitness?

1, arrange the time reasonably

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.

Step 2 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, and inhale as deeply as possible; Exhale when you relax and exhaust as thoroughly as possible.

3. Auxiliary equipment

The function of home fitness equipment is limited, and muscles in several parts can't be trained, so it's best to buy some auxiliary equipment, among which dumbbells are the most commonly used. If economic conditions permit, you can buy a set of dumbbells with different weights, and vice versa.

Don't underestimate the small dumbbell. It does a lot of exercise. It can exercise your biceps, triceps, wrist strength and chest muscles. Put the dumbbell under your neck and do sit-ups. The effect is quite good.

Step 4 pay attention to the 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.

5, 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.

Finally, I have some suggestions for fitness. Take fitness as leisure and entertainment, and you'd better go with your friends, feeling that time will pass quickly. To exercise muscles, you must move slowly and try to use muscles instead of joints. Eating at the first time after fitness is conducive to nutrient absorption, mainly light, and eating more protein food.