Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within two or three years, you will certainly make yourself tall, capable, handsome, temperamental, personable, well-proportioned and well-behaved, so that beautiful young people will like to be around you.
Upper abdominal exercise (bouncy ball):
A. Lie on your back, with your lower back attached to the spherical surface, your feet bent 90 degrees, and your hands on your ears.
B. Lift your body so that your upper back leaves the sphere and your lower back clings to the sphere. Pay attention to keep the ball still and repeat the action 20 times.
Lower abdominal exercise:
A. Sit in a chair, put your hands back on the edge of the chair, put your feet together, bend your knees slightly, and lean back slightly.
B. Lift your feet with abdominal strength, and then lower them slowly. Don't touch the ground when you put your feet down. Repeat the action 20 times.
Lateral abdominal movement:
A. Lie on your side, with one elbow on the ground and close to the ground.
B the other hand assists the abdomen, and uses the strength of the lateral abdomen to prop up the body's hip joint off the ground and keep it stable and not shaking. When recovering slowly, don't touch the ground. Repeat the action 20 times, and then change sides.
Total abdominal exercise:
A. supine posture, hands straight close to ears, feet close to the ground.
B. Use abdominal strength, move your hands and feet directly above your body at the same time, touch your knees with your hands, and then slowly return to the preparatory action. Repeat the action 15 times.
King-type abdominal muscles: generally for men, it refers to the abdominal muscles of sports men. The abdominal muscles have obvious lumps and become "king" abdominal muscles. Boys mainly have six (or eight) abdominal muscles. The word "lattice" may be more appropriate than "block", such as chocolate or ice. How to develop abdominal muscles in a short time, and how do men develop six-pack abdominal muscles in the shortest time? Sit-ups: lie flat on the ground, put your calves on the bench, then shrink your shoulders and create an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.
Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me.
Vertical leg lift: to do this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen.
The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can.
If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs.
Leg lifting in sitting position: This action can better * * * the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them. Just stick to it. How to exercise abdominal and chest muscles in the shortest time? In fact, whether you want to practice pectoralis major or abdominal muscles depends on the quality of individual muscle fibers. I hope the landlord can stick to it. 1 Push-ups, one group 10- 15, four groups a day. The distance between your hands on the ground and your body should change frequently. 2, barbell bench press, a group of 8- 10, four groups at a time, two or three times a week. 3. Use dumbbells to make birds, one group 10, about 5 to 6 groups each time, three times a week. Abdominal muscles are actually simpler. 1. Sit-ups It has two training methods: no-load, high frequency, and load, low frequency. According to my time experience, the latter is more effective! Suggestion: Use 10-20kg barbell tablets as two groups, 1 group 15-25 tablets. 2. Sit-ups and leg lifts. There are two modes of abdominal muscle exercise, one is "flexion", that is, sit-ups, and the other is "pull", that is, sit-ups and leg lifts. In fact, sit-ups and leg lifts are better than sit-ups. Sit-ups: Lie face down on the sit-up ramp with your feet hooked on the support plate. Hold the barbell piece with your arms around your chest, and then bend your upper body upward until it is perpendicular to your legs. The thigh remained motionless during the whole process. Sit-ups and leg lifts: lie on the sit-up ramp with your head up and hook the support plate with your hands. Tie the barbell piece to your legs, and lift your legs up hard until your upper body is perpendicular to your legs. During the whole process, the upper body remains motionless and the thighs are always in a straight line. Doing sit-ups is simple and effective to practice abdominal muscles. You can also lie flat on the bed and touch your toes (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it in the end and in place. Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. You also need to lose abdominal fat through aerobic exercise (such as jogging). If you just do sit-ups, the fat layer will not decrease, the muscle layer will thicken and the waist will be thicker. Only scientific fitness can have perfect muscles. (Xiao Yang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! Exercise abdominal muscles in the shortest time. Generally speaking, losing weight is not as good as practicing abdominal muscles. Everyone has a different proportion of fat. But as long as the fat goes down, the abdominal muscles will definitely come out.
Actually, you should practice your abdominal muscles, just run! How to effectively and easily exercise abdominal muscles in the shortest time? Sit-ups I am a junior two student, and I want to exercise my abdominal muscles in the shortest time! Exercise is a continuous process. If you want to do male plastic surgery quickly, smoking some fat will have an effect.
It is the best choice to do sit-ups and sit-ups to lift legs and exercise abdominal muscles in the shortest time. But when doing actions, we should pay attention to the quality of actions rather than the number of times, which means that the standard of good actions is the most important requirement. As long as the movements are standardized, it doesn't matter if you do a few less. You can do more groups and do fewer times. How to read English well in the shortest time First of all, to learn English well, the most important thing is to be interested. As the saying goes, interest is the best teacher. It is a young teacher who teaches us English. His lectures are very interesting. He always lets us give lectures and perform sketches by ourselves. Vivid English teaching made me interested in English. It's not enough to be interested. We need to know how to study. Say the words by heart first! Memorizing words is undoubtedly a very painful thing for many students. When I recite words, I don't recite them one by one in the word book, which makes people feel very annoyed and easy to forget. I take a few pictures of my back every page, which is very casual. Usually, you can make some small cards and write them in places that are difficult to remember. You can come out and look at them as soon as you have time. You can also put some cards on the bedside and look at them before going to bed every day. Before going to bed, have a guessing contest with your classmates in the dormitory, and the effect will be better. Every time I guess the words I learned that day, I can remember them well. Of course, the most important thing in memorizing words is to keep reviewing. Reading comprehension is a headache for all students. First, time is tight, and second, it is difficult to understand. If time is tight, I'll teach you a trick. That is to say, treat every exercise as an exam, limit your time and guess if you can finish it. Over time, there will be an invisible alarm clock in your heart, so that you always have a sense of urgency when doing the problem. Practice for a long time and you will get used to it. For understanding, I think we should expand the scope of reading. We can read English newspapers or magazines. I watched English Salon in both Chinese and English when I was a freshman. With the increase of my vocabulary, I began to read English newspapers. I often read Shanghai Star. This newspaper covers a wide range and is easy to understand. When reading newspapers, I don't like to look up word by word. I guess when I meet new words and copy them when I meet good words. Three years later, I have several such small excerpts. In short, reading English newspapers can not only gain more knowledge, but also cultivate a sense of language and practice reading speed. Listening is also a headache for everyone. To improve listening, it is not enough to use listening tapes alone. We can use other methods, for example, we can listen to English news. I often listen to live it up shanghai broadcast at eleven o'clock in the evening of 990 in Shanghai. Another way is to go to the English corner. I started to participate in the English corner last year, where a large group of English lovers got together to chat and give speeches in English. Sometimes I have the opportunity to get in close contact with foreigners. Speak more and listen more, and your listening and speaking ability will be improved unconsciously.