Measures to help implement the morning exercise plan
◆ 1 Set alarm clock: Don't choose an ordinary alarm clock! Because ordinary alarm clocks generally only have monotonous "Di Rinrin" sound, and the sound is particularly harsh, which often scares people. It's easy to get upset when you are woken up by such a bell. I suggest you set the time with your mobile phone, and then choose your favorite songs and strings as ringtones-being awakened by such ringtones will make you feel the urge to get up.
◆2 Tidy up the training clothes and shoes and put them in the reach of the bed.
◆3 Take exercise as a must in the morning, just like washing your face and brushing your teeth.
◆4 Compress the training time: If the time is really tight, try to compress the training time-even a short 10 minute is better than nothing.
Noon training program
Preparation: Choose a fitness ball of moderate size to replace your office chair, so that your abdominal and back muscles will always be tense, and Chinese food should be as light and healthy as possible. If you are afraid that your fake stomach will swell during training, you can divide the Chinese food into two halves and leave half to eat after training.
Warm-up: sit on the fitness ball for 3 minutes to get familiar with the ball feeling; Then stand, hold the ball horizontally in front, and do several squats and leg lifts in the same place (each 1 min). When squatting and leg lifts, lift the fitness ball to the top of your head.
Training plan: The following four training movements, each group doing 1 group, each group 15 times, for 1 cycle, repeated for 2 cycles.
1. Squat down with your back to the ball and ring the bell; Stand up straight with your back to the wall; A fitness ball is sandwiched between the back waist and the wall; Hold a dumbbell in each hand (weighing about 5- 10 kg), hang it on the side, palm inward; Abdominal contraction, so that the trunk maintains normal physiological bending; Feet are hip width apart and take a small step forward. Foot on the ground (1a). Bend your knees, slowly control with the tension of quadriceps femoris, and slowly lower the center of gravity with your back to the ball until your thighs are parallel to the ground (1b). Control with the strength of quadriceps femoris, biceps femoris and gluteus maximus, slowly raise the body center of gravity to the initial position with your back against the ball, and so on.
Target muscles: gluteus maximus, quadriceps femoris and biceps femoris.
2. Row and sit on the ball: sit on the fitness ball and bend your knees so that the knee joint is directly above the ankle joint, and your feet are separated from your hips by width, and your feet are on the ground; Hold a dumbbell in each hand (weighing about 5- 10 kg), hang it on the side, palm inward; Keep your torso straight and lean forward until your chest touches your thighs; The arm is suspended vertically (2a). With the help of the contraction force of the back muscles, lift the dumbbell upward until the upper arm is parallel to the ground and the elbow joint is backward, so that the back muscles are in the position of "peak contraction" (2b). After the pause, the dumbbell is controlled by the tension of the back muscles and slowly descends and recovers along the original path, and so on.
Target muscles: Middle back, upper back muscles, posterior deltoid, abdominal muscles and erector spinae.
3. Bridge dumbbell bench press: Sitting on the fitness ball with dumbbells (weighing about 5- 10 kg) in both hands, the abdomen contracts; Feet move forward gradually, knees bend, and the center of gravity is lowered until the upper back, shoulders and neck touch the fitness ball; The distance between the feet is as wide as the hip, and the knee joint is located vertically above the ankle joint. The abdominal muscles and erector spinae contract and lift the buttocks, so that the shoulder joint, iliac joint and knee joint are in the same horizontal straight line; Arms straight up, fists and eyes opposite, palms forward; Scapular adduction (3a). Controlled by the tension of pectoralis major, the dumbbell slowly descends to the outside of both shoulders in an arc, and the elbow joint and shoulder joint are on the same level; The forearms are parallel, and the wrist joint is in the natural position (3b). Controlled by the contraction force of pectoralis major, push dumbbells in an arch shape until both arms are straight, and so on.
Target muscles: pectoralis, toe of deltoid, triceps brachii, gluteus maximus, quadriceps femoris, biceps femoris, abdominal muscles and erector spinae.
4. Alternately bend on your back on the ball; Sitting on the fitness ball with dumbbells in both hands (weighing about 3-5 kg), the abdomen contracts; Gradually move your feet forward, bend your knees and lower your center of gravity until your upper, middle and back touch the fitness ball, and your neck is straight and upward; The distance between the feet is as wide as the hip, and the knee joint is located vertically above the ankle joint. Abdominal muscles and erector spinae contract, lift hips, and dumbbells cross and cling to the chest (4a). With the help of the contraction force of abdominal muscles, the chest ribs are compressed, so that the right upper back leaves the surface of the fitness ball and tilts upward to the left (4b). Pause, control with the tension of abdominal muscles, slowly stretch, and restore the spine. Then curl to the right and repeat this action as a complete training action.
Target muscles: rectus abdominis and oblique muscle outside abdomen.
Aerobic training: After the above two cycles, start aerobic training, walk at a moderate speed for 2 minutes and jog for 2 minutes, and so on for 5 times, ***20 minutes.
End: Walk slowly for 5 minutes; Stretch the target muscle for 30 seconds.
Time: about 45 minutes (including warm-up and relaxation).
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