1. When I was traveling to Ecuador, I met the president of the local Chinese Chamber of Commerce at the airport and found that I was from Guangdong. Then I talked about sports and found more * * * in the same language. Then he enthusiastically introduced me to many interesting places that were not in the guidebook. After we returned to Quito, the capital of Ecuador, he and his wife treated my son and me to a big meal. This big meal is the first Chinese meal that my son and I ate after playing in Ecuador for more than ten days, and it is authentic Cantonese food. Sauced chicken is very delicious. My son ate half a chicken by himself, I still remember!
2. In Ecuador, I learned through the President that the best and most beautiful roses are produced here, and there is a rose garden as big as a golf course near Quito, so seeing roses has become a great wish of my trip. Finally, with the help of the president, I finally went to the most famous rose garden smoothly and saw all kinds of beautiful roses. I wanted to buy a bunch of roses to take away when I left, but the owner of the flower garden saw us coming all the way from China.
I became a good friend because I taught an Egyptian friend to run. Later, my friend kindly invited me to visit Egypt. My friend and I arrived in Cairo by plane at 5 am, and my Egyptian friend was already waiting at the airport. During our stay in Cairo, we got food and shelter, and drove us to experience the special dishes and customs of Egypt. I feel particularly touched.
I ran my first horse in Berlin, Germany, and then I started traveling in Germany. When I arrived in Munich, I stayed in a local hotel. The host is a friendly German couple. When the host heard that we had participated in the Berlin Marathon, we were immediately moved. One morning, the man used his BMW to drive us around the town where he lived, and introduced us to the history and characteristics of the town. Only then did I find that Germans love to drive a manual car and drive an ordinary car like a sports car, which is particularly handsome! Because I ran a marathon in Germany, the scenery I saw was particularly good, and I climbed the highest mountain in Germany.
In the process of zugspitze rock climbing, the thrill of hanging on the line is still very clear!
In Munich's famous Royal Beer House, I also met a group of interesting German uncles, and we had a good chat. Later, he specially invited us to drink German liquor.
5, when running, you can often see the beautiful scenery! I feel that the beautiful scenery taken during running can be exhibited.
6. One day, it was raining, and I went home by bus. When I got off the bus, a boy leaned over and told me that he didn't bring an umbrella and asked me if I could take him to a place where it didn't rain, so I took him to a place where it could shelter from the rain with an umbrella. Then I saw that he seemed to want to say something, so I hurried away! I think his way of accosting is too low! At least it should be like one day in the gym, a boy came up to me and asked me, are you a fitness instructor? I said no, and then he said, I thought you were a coach, because you have such a good figure ... I think this chat-up is more level! Or for example, one day downstairs in the company, I wore a red wrap skirt. As a result, a gust of wind blew over and the skirt rose a little. I quickly held it down with my hand, and then a boy next to me saw it and smiled at him. Then the boy even said, your skirt is very beautiful today. The most surprising thing is that the red skirt you wore yesterday is also very nice! After listening to it, frankly speaking, I feel very happy. I think such praise is called sincerity! Hahaha! A little off topic, it feels like a chat-up class! However, in fact, these are really small fortunes brought by running and fitness!
7. One afternoon when I was waiting in line for ice cream, the handsome guy in front suddenly turned around and asked me if I wanted to buy ice cream. I said yes, then he gave me an ice cream. In fact, it happens that ice cream is doing buy one get one free activities. I wanted to give him half the money, but he just wouldn't accept it! As a result, I earned an ice cream for nothing, and it felt particularly delicious!
8. Because of running and fitness, my figure has become better. When shopping, I feel very good when I try everything, and I often can't help but buy a lot. This should be said to be a disadvantage of running and fitness! (actually, I feel very cool inside)
9. After starting running 1 year, I participated in and completed the first 10 km race, and then began to participate in some running competitions to better adhere to my hobby of running. Now that I have finished four and a half horses and two whole horses, it is really wonderful to find myself making continuous progress and breaking through psychological barriers!
10. In the process of running and exercising, I also met many like-minded friends with high quality and positive energy. One of them is the boss of a famous venture capital company. After his recommendation, he attended an effective time management course, and his life changed greatly, becoming more self-disciplined and learning to manage his life. In the first 90-day time management practice, the goals of 1 and parent-child time management were achieved, and the son slept 10 every day and exercised consciously every day. Recently, I took my 5-year-old son on a 50,000-kilometer trip across the equator and the Arctic Circle. My son has never been ill, and enjoys it. By the way, he learned 150 Chinese and some Spanish. I realized my dream of seeing the northern lights. 3. Achieved a great breakthrough in Malaysia's 40-day performance from 454 to 4 18.
I suddenly found that running and fitness brought me too many happy and lucky things. I can say that one day, including an affair, including job opportunities ... (65,438+00,000 words are omitted here) because running and fitness have become better, because time management has become efficient, and everyone has seen these changes. Many relatives, friends and colleagues who didn't exercise before started exercising because they saw my changes, which actually moved me the most.
Therefore, running and fitness is just a starting point, which can make you healthy, beautiful, happy, confident and positive, win a healthy circle of friends or radiate your positive energy to people around you, making them healthy, beautiful, happy, confident and positive. ...
Ok, after the gossip, we still need to record today's sports. Today's action is mainly hip exercise.
First, warm up.
Second, lift your legs on your knees, 50 on each side.
This action is mainly to activate the hip muscles and must be done before exercising the hips!
Initial reaction
The focus of this action is to activate the hip muscles, swing the thighs in a small range, and feel the tension of the hip muscles.
Even if your legs go down, you must remember to tighten your muscles!
Third, 5kg dumbbell hard pull 20+ Smith squat 20, these two movements alternately do three groups.
1. Dumbbell hard pull
Initial reaction
The final action of dumbbell hard pull
Note: Don't bend your knees excessively. The key point is that the legs should not move during the process, and the waist movements should be explored with the hips as the fulcrum.
2. Smith crouched down
Start the first group, tiptoe forward, do a group with empty load, sit low enough when you go down, and your knees can't be completely straight when you come up. The key point is to keep your hips tense all the time and don't let your muscles relax.
The second group: the toes are 45 degrees outward, and the load is 10kg. When this group comes up, they should stand well and tighten their hips before they can fall down.
Fourth, step on the high-order 20×3 group.
5 kg dumbbell
Initial position
Because the starting position of this action was not photographed, the previous photo was used instead. Note: at the beginning of this action, your legs should be closed.
Step on one foot in a high position, then lift the other leg slightly back and tighten your hips.
You can change it to a higher one to improve the difficulty.
Five, hip sprint
This is one of the most effective actions to stimulate the growth of gluteus maximus. After the hip is lowered to the dumbbell position below the hip, it is lifted to the position as shown in the figure. This action can be practiced to gluteus maximus, gluteus medius, gluteus minimus and pelvic floor muscles, which is very useful. The point is to remember to tighten your muscles at all times!
20kg barbell: Do 20 full ranges+10 small ranges+10 full ranges +5 small ranges+stay at the top for three seconds. The combination is divided into three groups.
30kg barbell: Do 20 full ranges, and this combination is divided into two groups.
The following figure shows the start position and top position of the operation.
Six, the last two minutes.
Seventh, stretch and relax.