1. Jog for half an hour at a time. Sweating is the benchmark. (Proper warming can enhance muscle elasticity and relieve muscle stickiness, instead of sweating, you can feel sweating. )
2. Necessary stretching exercise. Chest enlargement, waist and abdomen rotation, arms circling, knees and ankles.
3. Use the equipment in the building to exercise the lower limbs. Do some stretching exercises, the intensity is light first and then heavy, and pay attention to the thigh, not the foot.
4. The calf can do some heel lifting exercises, that is, heel lifting, which is helpful for calf shaping. Do 30 at a time, slowly, so that the muscles have a full sense of stretching.
Next, practice side kick and back kick, mainly to improve the legs. The upper body must be upright. Kick as wide as possible and relax.
After finishing 3 and 4, properly stretch the muscles that have just started to work, so that they don't contract all the time.
5. Lumbar muscles and abdominal muscles. Sit-ups, do semi-sit-ups, that is, lie down, but don't touch the ground with your shoulders and hang up! ! Lie down, feel tense muscles, pause and get up again. Then continue. Do 4 groups each time 10. If appropriate, take a small dumbbell and do a twist to exercise the waist and abdomen on both sides.
6. Small dumbbells with enlarged breasts. Practice breast enhancement with small dumbbells that you can control completely. Try to drive, each time 15, 4 groups. Then, still use dumbbells, lift forward, keep your arms straight, and get the dumbbells as close as possible. This can better stimulate the muscles of the chest. Make the curve more obvious. 10 4 group
7. At this time, the whole body is basically active. It's best to jog for ten minutes to relax the whole body, then stretch, relax and massage the muscles you practiced today.
As for movements, you can imitate some yoga movements, stretching and breathing.
Pay attention to breathing, don't exert yourself, be natural and generous, and be happy physically and mentally. ! Look at the weight first, and look straight at the curve first, because it is changing slowly.
In fact, do more outdoor aerobic running, 3 to 4 times a week, do some stretching, and pay attention to reasonable diet and living habits!
Personal advice, do more aerobic running. Learn some yoga moves and practice stretching and breathing.
I wish you good health 20 10. Let's go
Supplement:
According to your age, the maximum heart rate during exercise should be around 180, but it can't be reached. Excessive exercise can also damage your health.
It is enough to control the heart rate at 80% or even 70% of the maximum heart rate.
In this way, you can calculate the heart rate of 1 min from your own pulse of 10 second during exercise.
Pay attention to self-regulation, which is very important.