Benefits of running:
1. Running is an aerobic breathing exercise. After running for 20 minutes, the fat began to burn. You can lose weight by running. It can make muscles of the whole body contract and relax rhythmically, increase muscle fibers and increase protein content. Muscular development is one of the signs of bodybuilding.
2. Persisting in running can strengthen metabolism, delay the degenerative changes of bones, prevent the occurrence of bone and joint diseases in the elderly, and thus delay your aging.
3. In the process of exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased. The maximum oxygen uptake of trained athletes is 33-60% higher than that of ordinary people.
4. By running, the amount of blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
Exercise your muscles one day and run one day. Is this good? Does running affect muscle growth? Running only consumes fat, not muscle.
Muscle consumption is accomplished by placing. For example, if a patient lies motionless in bed, his whole body muscles will atrophy pathologically after half a year.
Adopt quality problems in time.
I have a lumbar protrusion. Can I go to the gym? Exercise muscles and keep fit! You can't practice with weight. It is best that aerobic exercise is more suitable for you.
Is there a gym to exercise muscles in Yidu? To answer your question first, I don't know!
Because I am not from Yidu, even if I am. I can't call a spade a spade either, because I'm suspected of advertising. It is better to teach you how to choose a gym than to tell you which one is good. Through the rule-based approach, I believe you can choose the one that is most satisfactory to you.
First of all, more and more people begin to pay attention to their health, and the gym has become the first choice for many people to relax. An excellent gym must have a comfortable environment, complete professional equipment and an experienced team of coaches and service personnel. The environment of the gym should be clean, the air fresh and the temperature appropriate. Equipment can be said to be the main body of the gym, and its completeness, safety and professionalism are particularly important. In addition, an excellent gym is inseparable from an equally excellent staff team, and a professional personal trainer is an indispensable part. Besides hot pillow's service attitude, the corresponding professional qualification certificate is also essential.
Second, most gymnasiums adopt membership system, which is graded according to the pre-existing amount. Usually, high-grade membership cards need to deposit more cash and enjoy more discounts, which is suitable for frequent users. Low-grade membership cards require less deposit and enjoy less preferential treatment, which is suitable for people who often use them. And if you only go occasionally, you don't have to consider getting a membership card. Membership cards are divided into electronic cards and physical cards. The electronic membership card can be used by directly telling the member number or mobile phone number, so you don't have to carry it with you like a traditional membership card, and you don't have to worry about accidental loss. They are recommended.
Third, the gym is divided into ground and underground. If the ventilation condition of the underground gym is not good, it will not only be unable to maintain health, but also inhale a lot of harmful gases during the fitness process. At present, many gyms have installed air purifiers to solve air quality problems.
Fourth, the state has set five levels for gymnasiums in terms of cleanliness, environmental safety, facility maintenance and service level, among which 1 is the worst, 2 is poor, and so on, and 5 is the best.
I hope my answer can help you.
It is better to have a dumbbell in the fitness plan for muscle training, and the effect will be better. There must be a systematic contact plan, and perseverance can be successful. There are also auxiliary muscle groups for chest muscle exercises. You must practice them well before you can practice your chest muscles, such as forearms, arms, shoulders and back. As a beginner, I will arrange a primary fitness plan for you, and it will have unexpected results if you persist for several months. I wish you an ideal figure as soon as possible.
On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
It is said that people who keep fit or exercise muscles die quickly, but personally, they don't need to practice too much, and the body still needs a certain proportion of fat. Bodybuilding gymnasts have the best figure.
But don't you have muscles on your legs when you often run? Girls' long-distance running is an exercise that needs patience. If you want to exercise your leg muscles, you can do squats.
Some confusion in muscle training Your movements may be irregular, and the problem may be your wrist. You can buckle your wrist properly and slow down. It is also possible that the dumbbell is too heavy, so just adjust it. Finally, it is suggested that arm muscle training should not only focus on one muscle group, triceps brachii and upper triangle of arm are even more important than two heads, and it is more scientific to pay equal attention to symmetry and moderation.
How to reduce legs? Running some muscles often stretches the legs and increases the running time, because the main consumption of aerobic exercise for more than an hour has changed from fat to muscle, which is why sprinters are generally strong and long-distance runners are now thin.
Can people who play a lot of ball games have the energy of people who exercise (muscle training, running)? Hello, playing basketball requires high physical quality.
All aspects are relatively balanced,
And very energetic.
This is no problem.