2. Choose your own time. You can exercise in the morning and finish it one hour before going to bed at night. Slowly increase the amount of exercise, and don't rush into it, causing muscle strain, which is counterproductive. Another point is very important, rhythm! The rhythm of exercise, the rhythm of breathing! Being able to breathe and exhale is very, very important!
3. It is normal to have 3-4 times a week.
Step by step is the right way, and everything is like this.
I spent 1000 yuan to hire a coach. 10 class is really expensive. . . In fact, exercise, first, pay attention to diet, second, insist on exercise, and third, have a reasonable balance. The amount of exercise should be reasonable and all parts should be balanced. There is nothing particular about exercise time. I finished my exercise in an hour. Haha, I laughed.
I can simply tell you the plan, of course, not only comprehensive, but also for reference!
1, jog to warm up for 3-5 minutes. Don't do strenuous exercise, don't consume too much energy, just stretch your muscles.
2. Push-ups, 3 groups, one group 10- 12. Each group is 2-3 minutes apart;
3. Squat, 3 groups, each group 10- 15, with an interval of 2 minutes;
4. Waist strength exercise, preferably with equipment. If not, do sit-ups. According to you, it's best to do 5 in each group and 3 groups at intervals of 3 minutes.
There are also dumbbells to exercise your arms. I don't need to teach this. It's good to exercise leg muscles with leg press equipment. If not, then lift your legs high and leapfrog behind your hands is also good. If you think it's simple, you can make a sandbag, each weighing about 2.5 kilograms, and tie it on your leg. It's very effective.
In addition, you must be slow when you do the action. If it is too fast, you can't achieve the effect of using inertia to complete the action. Remember! I repeat, rhythm, breathing and breathing, speed!
I wish you success in fitness!