Hello, my friend, I'm a fitness instructor.

If you really want to exercise better, according to my personal successful experience, I suggest that you also take the following overall physical exercise methods:

The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;

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 spiritual similarity, but you must pursue similarity. 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 your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed 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 the cold boiled water and drink it on an empty stomach (

One is to dilute the problem of blood viscosity after sleep in the body;

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.

Drink water on an empty stomach after getting up in the morning, and you must drink more than 400ml every time every day;

Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. But,

Dinner:

First, it is best to eat 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 these three things are the most favorable conditions for long meat, you must control them 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 horizontal bars and parallel bars, or do handstands, push-ups, sit-ups and dumbbells at home and in the dormitory until your body is hot and you get used to it, and then increase your exercise. 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 and precautions of physical exercise, master fighting martial arts routines and study hard, 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 have any fitness problems, you can ask this coach! !

Exercise methods to enhance physical fitness

Aerobic exercise is an effective way to improve physical fitness, but many people have only a vague concept of aerobic exercise. In fact, when the oxygen supply is sufficient, the catabolism of sugar in the human body will eventually generate carbon dioxide and water, while when the oxygen supply is insufficient, anaerobic metabolism will be started to generate lactic acid intermediates, and then it will be metabolized into water and carbon dioxide under aerobic conditions. Sometimes exercise is too intense, oxygen supply is insufficient, and lactic acid is produced more. This is why I feel muscle pain after strenuous exercise. Therefore, the so-called aerobic exercise

Exercise is not too strenuous, which can ensure adequate oxygen supply in the body. In what way and how does aerobic exercise enhance physical fitness? In this regard, the reporter interviewed Professor Dou of Beijing Sport University.

Professor Dou explained that aerobic exercise refers to those lasting exercises aimed at enhancing the human body's ability to inhale, transport and utilize oxygen. These activities can effectively improve the functions of the heart, lungs and blood vessels which are vital to people's health.

Professor Dou said that the core concept of aerobic metabolic exercise is balance, which is the basis of health, including the balance between movement and static, the balance between psychological tension and relaxation, and the balance of metabolism. The improvement of aerobic exercise on physical fitness is mainly reflected in the following points:

1. Increase the total blood volume. Oxygen is supplied to all parts of the body with blood, and the increase of blood volume correspondingly enhances the oxygen delivery ability.

2. Enhance lung function. Aerobic metabolism accelerates the breathing of exercisers, thus increasing vital capacity and improving oxygen absorption ability.

3. Improve heart function and prevent the occurrence of heart disease. Aerobic metabolic exercise makes the heart muscle strong, excretes more blood at a time, and increases the proportion of high-density lipoprotein in the blood that can prevent coronary heart disease.

4. Increase bone density and prevent osteoporosis. With the increase of age, the calcium in human bones gradually decreases, so the elderly are prone to fracture. Aerobic metabolic exercise can effectively prevent the loss of calcium.

5. Reduce body fat and prevent obesity-related diseases.

6. Improve mental state and increase the ability to cope with various pressures in life. When a person lacks exercise, he often feels tired, depressed, has poor memory and even loses interest in work. Aerobic metabolic exercise can reverse this state and make people feel full and relaxed.

Recommend two treatments that can enhance immunity-

Tremella rock sugar porridge

Materials: tremella10g, rock sugar 30g, japonica rice10g. Methods: Soak tremella and wash japonica rice. Put tremella, japonica rice and crystal sugar into a pot together, add 2000 ml of clear water, first boil with strong fire, and then simmer with slow fire for 60 minutes, until the tremella and japonica rice are mature.

Efficacy: it can enhance human immunity, nourish yin and moisten lung, nourish blood and strengthen body.

Fried mushroom

Ingredients: water-soaked mushrooms 100g, fresh mushrooms 100g, refined salt, yellow wine, monosodium glutamate, soy sauce, sugar, sesame oil, ginger powder and fresh soup.

Method: Wash mushrooms and fresh mushrooms and cut them into thin slices. Add vegetable oil to the pot, heat it, add ginger powder and stir-fry, then add mushrooms and mushrooms and stir-fry for several times, add rice wine, soy sauce and white sugar and stir-fry to taste, then add fresh soup to boil, and add monosodium glutamate to thicken.

Efficacy: nourishing and strengthening, benefiting qi and nourishing yin, caring skin, resisting aging and enhancing immunity. Daily consumption with meals can tonify deficiency, strengthen the body and prolong life. It is a good product for hepatitis B virus carriers and chronic hepatitis B patients. In addition, it can also be used as an auxiliary diet therapy for patients with hypertension, arteriosclerosis and anorexia.

Supplementing nutrition and enhancing immunity > >

I. protein

Protein is the basic element of human cells and the main component of white blood cells and antibodies. If the body is seriously short of protein, it will reduce the number of lymphocytes and lead to a serious decline in immune function. Therefore, eating more foods with high protein content, such as fresh meat, chicken, duck, fish, eggs, milk and dairy products, and rich animal protein can help you improve your immunity. It is suggested to drink one or two glasses of milk every day and maintain proper intake of protein, which can maintain the body's basic defense ability!

Two. vitamin A

Vitamin A is related to the integrity of cells and can help cells to resist oxidation. If the body lacks vitamin A, the volume of thymus and spleen will be reduced, and correspondingly, the vitality of natural killer cells will also be reduced. Therefore, taking enough vitamin A can enhance the vitality of immune cells and increase the number of immune cells.

Three. vitamin C

Vitamin c can promote the immune system, increase the ability of white blood cells to swallow bacteria, and enhance ......

How to strengthen physical fitness through exercise?

It is good for improving physical fitness. I am also a student at school. I just went to college and weigh 60 kilograms. I am very weak. Now it's 70 kilograms, and the system has been enhanced a lot. Let me share my experience with you.

Running, this can be used as your warm-up project. If you exercise, you don't need to ask for more. Jogging, after feeling sweaty, is the feeling of being hot all over, not bad (I usually run for 2000 minutes). Then stretch, press shoulders, leg press, and move joints.

After warming up, you can pull the horizontal bar or hold the parallel bars. This is very useful. Although you may not do much at first, you need to persist in the first month and make rapid progress. After practicing this, you can jog again and relax. If you persist in this way, I believe that your physique will definitely improve. Come on!

How to exercise is the best way to enhance physical fitness?

Run more, do push-ups, hang up the horizontal bar, work hard, pay attention to nutrition, and warm up before exercise to avoid injury.

In fact, you have a lot of exercise equipment around you. Try it yourself and be safe. Swimming in the river is not recommended, but it is very useful and effective. Don't venture into the river! ! ! Find a swimming pool and swim more.

Besides, it should be no problem to go to bed early and get up early and develop good living habits (this is very important). Good luck, brother.

Why physical exercise can enhance physical fitness and health? .

Regular exercise can bring great benefits to health. These benefits are as follows:

① Increasing cardiopulmonary function can reduce the risk of cardiovascular disease in the long run.

② It is the most effective way to control weight, and at the same time, it can control calorie intake.

Participation in physical education courses is one of social opportunities.

It helps to improve your body shape, because exercise can regulate loose skin, reduce fat content and make you feel healthy.

(5) It helps to eliminate mental tension and stress.

⑥ Helps to reduce aging phenomena, such as hypertension (an important factor leading to heart disease), diabetes, osteoporosis, etc.

Actually, you are talking about physical exercise. In fact, I have paid great attention to your problems, especially since I was a child.

Benefits of exercise: Physiologically: 1. Physical exercise is beneficial to the growth of human bones and muscles, enhancing cardiopulmonary function, improving the functional state of blood circulation system, respiratory system and digestive system, promoting human growth and development, improving disease resistance and enhancing the adaptability of the body.

2. Reduce the chances of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood.

3. Physical exercise is one of the most active and effective means to enhance physical fitness.

It can reduce your risk of premature aging.

5. Physical exercise can improve the regulation function of nervous system, improve the ability of nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body.

Psychologically: 1. Physical exercise has the function of regulating human tension, improving physical and psychological state, and restoring physical strength and energy;

2. Physical exercise can improve physical health, make the tired body have a positive rest, and make people energetically engage in study and work;

3. Stretching your body and mind will help you sleep and eliminate the pressure brought by reading.

4. Physical exercise can cultivate sentiment, maintain a healthy mentality, give full play to individual enthusiasm, creativity and initiative, thus improving self-confidence and values, and making personality develop healthily and harmoniously in a harmonious atmosphere;

Team events and competitions in physical exercise can cultivate people's spirit of unity, cooperation and collectivism.

Teenagers are an important turning point in people's life when their physical and mental development tends to mature. At this time, you will be surprised to find that there are many unprecedented changes in physical and psychological aspects, and you obviously feel that you have grown up. With the improvement of people's living standards and cultural quality, "everyone has a love of beauty", so we should thrive in sports and keep fit in sports.

Disadvantages of not exercising:

The World Health Organization estimates that the number of deaths caused by lack of exercise exceeds 2 million every year in the world. Note: No exercise will reduce the body's immunity, and some diseases and viruses cannot be effectively immunized, which will lead to sudden death. There is another important situation. If children don't have enough physical exercise, their brains will not develop well, which will affect their intelligence.

Sports opportunities in daily life:

Take more stairs and less elevators.

Strive for opportunities to walk more and take fewer cars.

When watching TV, you can do some stretching exercises during advertising time, such as bending over and kicking your feet.

Exercise regularly with classmates or friends, such as jogging, playing badminton, swimming, etc. And cultivate their interest in individual sports and develop regular exercise habits.

How should we exercise and strengthen our physique?

How to exercise depends on your physical condition. Want to lose weight, aerobic exercise is the most effective and direct way to lose weight. For example, jogging, jumping rope by bike, swimming, mountain climbing and so on. However, the exercise time should not be too short, that is to say, you should not give up halfway, but keep doing it. These exercises can help burn calories in your body and help you lose weight, because they need a lot of oxygen. Going up and down stairs is also a good way, which can be achieved without going out. Even if the weather is bad, you can exercise. But losing weight is a very difficult process, which requires not only exercise, but also patience and perseverance. After a small achievement, we should continue to stick to it. If you don't want to lose weight, you just want to exercise and strengthen your physique. As long as your body can bear the exercise, it can play a role in strengthening your body. But this is relative. You don't need to pursue the prescribed amount of time too much, just keep it within the range of exercise that your body can bear. Usually you can do exercises and download videos online. You can also exercise according to the weak links of the body, such as the neck is always uncomfortable. You can choose to do more gymnastics to exercise your neck. In fact, you live a normal life, don't stay up late, and have a reasonable diet, but eating spicy food is also a way to strengthen your physique. Also, keep a good mood, if the liver qi stagnates, it is easy to cause diseases. In short, you must do everything in your life to have a healthy body. Although these words sound empty, they are practical. I hope they can help you.

Why physical exercise can enhance physical fitness?

Some students of Han Fuding, the first primary school in Jiaji Town, think that they are in good health and don't need to take part in physical exercise. Sometimes they will say a few witticisms and say, "What's the good of physical exercise being bitter and tired? It's really asking for it. Some people even say that "physical exercise is an athlete's business, not my bystander's" and so on. In fact, these students do not understand the importance of exercise to ensure health, nor have they tried the sweetness of physical exercise. As we all know, the human body is a unified organism, and each organ system in the human body undertakes different tasks, and they are closely related. The function of each organ reflects the strength of a person's physique. "Running water does not rot, and the walls of the family do not rot." The function of the human body is developed in exercise. Regular physical exercise can promote the metabolism of various organs and systems of the body, and the structure and function of the body will change accordingly, so as to achieve the purpose of strengthening physical fitness and improving health.

Why physical exercise can enhance physical fitness?

Regular exercise can bring great benefits to health. These benefits are as follows: ① Increasing cardiopulmonary function can reduce the risk of cardiovascular diseases in the long run. ② It is the most effective way to control weight, and at the same time, it can control calorie intake. Participation in physical education courses is one of social opportunities. It helps to improve your body shape, because exercise can regulate loose skin, reduce fat content and make you feel healthy. (5) It helps to eliminate mental tension and stress. 6. It helps to reduce aging phenomena, such as hypertension (which is an important factor leading to heart disease), diabetes and osteoporosis. Actually, you are talking about physical exercise. In fact, I have paid great attention to your problem, especially since I was a child. Benefits of exercise: Physiologically: 1. Physical exercise is beneficial to the growth of human bones and muscles, enhancing cardiopulmonary function, improving the functional state of blood circulation system, respiratory system and digestive system, promoting human growth and development, improving disease resistance and enhancing the adaptability of the body. 2. Reduce the chances of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood. 3. Physical exercise is one of the most active and effective means to enhance physical fitness. It can reduce your risk of premature aging. 5. Physical exercise can improve the regulation function of nervous system, improve the ability of nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body. Psychologically: 1. Physical exercise has the function of regulating human tension, improving physical and psychological state, and restoring physical strength and energy; 2. Physical exercise can improve physical health, make the tired body have a positive rest, and make people energetically engage in study and work; 3, stretching the body and mind, helping to sleep well and eliminating the pressure brought by reading. 4. Physical exercise can cultivate sentiment, maintain a healthy mentality, and give full play to individual enthusiasm, creativity and initiative, thus improving self-confidence and values and making personality develop healthily and harmoniously in a harmonious atmosphere; Team events and competitions in physical exercise can cultivate people's spirit of unity, cooperation and collectivism. Teenagers are an important turning point in people's life when their physical and mental development tends to mature. At this time, you will be surprised to find that there are many unprecedented changes in physical and psychological aspects, and you obviously feel that you have grown up. With the improvement of people's living standards and cultural quality, "everyone has a love of beauty", so we should thrive in sports and keep fit in sports. Disadvantages of not exercising: The World Health Organization estimates that the number of people who die from lack of exercise worldwide exceeds 2 million every year. Note: No exercise will reduce the body's immunity, and some diseases and viruses cannot be effectively immunized, which will lead to sudden death. There is another important situation. If children don't have enough physical exercise, their brains will not develop well, which will affect their intelligence. Exercise opportunities in daily life: take more stairs and less elevators. Strive for opportunities to walk more and take fewer cars. When watching TV, you can do some stretching exercises during advertising time, such as bending over and kicking your feet. Exercise regularly with classmates or friends, such as jogging, playing badminton, swimming, etc. And cultivate their interest in individual sports and develop regular exercise habits.

How to exercise to enhance physical fitness?

Find a place with good air and go jogging every night. The effect of running is very good, that is, you should be able to persevere.

How to enhance physical fitness? What exercise do you need to do every day? how much is it?

A complete fitness plan should include three aspects: eating (diet), practicing (training) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5 Geng arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups).

Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.

Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!