Laying the foundation in January: If you are anxious for success and get hurt, you will lose your motivation in the next few months, which will affect your hard-won passion for sports. We should gradually adapt our bodies to the rhythm of exercise and improve our balance and posture. We can incorporate daily basic exercise into our daily life, so that even if the pace of life is accelerated and the exercise time cannot be guaranteed, we can accumulate enough physical strength as the foundation.

Exercise requirements: exercise flexibility, balance and posture four times a week; Aerobic exercise for three times, lasting at least 15 minutes; Walk at least 4000 steps every day.

Muscle training in February: increasing muscle training can speed up metabolism, help build a strong body shape, and enhance physical fitness with the increase of exercise. By the end of this month, even if you don't exercise, you will burn more calories per minute.

Exercise requirements: resistance exercise at least twice a week, plus abdominal muscle group exercise, to enhance the strength and balance of the body.

Anti-boredom in March: By this month, the enthusiasm for sports may gradually fade. At this time, calm down and list all the reasons why you want to improve your health and physique, which will make you regain your enthusiasm for sports.

Sports requirements: You can participate in several interesting sports competitions this month, which will make you more aware of the fun of sports. Introduce leisure sports (such as boating and outing). Integrate into your daily exercise, enjoy the fun of exercise with your friends, and follow the exercise plan.

Walking 7000 steps every day in April: After training in the first quarter, I already have a standard posture and the most basic adaptability, and I want to go further on this basis.

Exercise requirements: increase the daily walking to 7000 steps and start outdoor aerobic exercise. If you have been jogging, increase your stride and increase your exercise intensity. After aerobic exercise, practicing yoga can not only relax muscles, but also improve the posture when walking or running.

Strengthen aerobic exercise in May: Summer is coming, and it's time to prepare a good figure for those close-fitting clothes! Now it's time to increase the intensity of aerobic exercise to shape your body while maintaining a healthy fat level.

Exercise requirements: Walk 7000- 10000 steps every day. Add interval strength training to the aerobic exercise plan. A short body massage before exercise can stimulate blood circulation and enhance the elasticity of skin tissue.

Practice abdominal muscles in June: build a beautiful figure and build confidence in your body.

Exercise requirements: do abdominal training at least 4 times a week, which is the easiest place to accumulate fat. Be sure to fight the "defense war". If you want to go out for a holiday this month, when you are lying on the soft beach enjoying the breeze and sunshine, don't forget to do beach fitness exercises, and you will soon get a good body shaping effect.

Water sports in July: This month, we should use our time more flexibly and creatively. We can spend less time in the gym for routine exercise, instead, we should do more interesting outdoor sports, which can stimulate the enthusiasm of the whole family.

Exercise requirements: Take at least 65,438+0,000 steps every day, start water sports such as swimming, and plan more outdoor activities, such as going for an outing in the park or having a picnic on the beach.

Try extreme sports in August: you will feel different in different places when you get out of the regular sports circle.

Exercise requirements: mix everything up this month-if running is the main exercise method, try running in water this month; If you used to exercise outdoors, you can try exercising indoors; If you just do regular exercise, you can try some challenging projects, such as exciting rock climbing.

Consolidate fitness achievements in September: two thirds of the year has passed, and the focus of this month is to increase daily exercise and consolidate previous fitness achievements.

Exercise requirements: Record the daily exercise. The season has entered autumn, and we should spend more time indoors, so we should arrange outdoor sports every day, or go out at least three times a day.

/kloc-Test the exercise effect in 0/0: You can arrange a game at the end of this month to test your exercise effect. Two weeks before the game, reduce training and increase flexibility exercises to prepare your muscles.

Exercise requirements: add yoga exercises to the original exercise plan, at least 3 times a week. Carry out stability exercise to ensure muscle balance.

1 1 monthly self-cultivation: The task this month is to relax yourself, pay attention to physical and mental recovery, and do some basic training of balance ability.

Exercise requirements: Take part in some self-cultivation activities, such as Tai Chi or yoga, to fully relax the body. Of course, while relaxing, don't ignore the minimum daily walking requirements.

/kloc-reasonable arrangement of exercise time in 0/2 months: There are many festivals this month, which makes people very excited. Make sure there is time for exercise on the schedule.

Exercise requirements: Try to "close your eyes" to practice, meditate and relax, and get high-quality sleep. You can go out for a walk on weekends, choose outdoor winter activities with your family and enjoy a positive and happy weekend.