The specific methods of intensity riding are as follows:
Step 1: Warm up and ride for 5 minutes and rest for 3 minutes;
Step 2: Ride at 80% intensity for 5 minutes and rest for 3 minutes;
Step 3: Ride at 100% intensity for 3-5 minutes and rest for 5 minutes;
Step 4: Ride at 50% intensity for 5~ 10 minutes, and take a deep breath to help relieve the fatigue caused by high-intensity cycling. This method can be modified according to the situation, but it is never allowed to ride at the beginning. Otherwise, it may cause unnecessary harm to the exerciser.
Ride energetically
It mainly simulates the riding environment of mountain roads, such as hills, gentle slopes and slopes. Increase leg strength when riding. Mainly to exercise the leg muscles and improve the strength and endurance of the legs.
The specific methods of aerobic exercise riding are as follows
1, free riding: the riding time should be no less than 20 minutes every day, and the speed can be changed freely during riding. Mainly to prevent obvious changes in breathing rhythm.
2, limited riding method: the so-called limited mainly refers to two aspects, one is to limit how many kilometers each ride, and the other is to limit how much heat each ride consumes. There is no time limit for these two goals, subject to the limited planned completion. In short, both riding methods should control breathing rhythm and strengthen active breathing.
Intermittent riding
It is to take the initiative to take a rest after a period of intensive cycling. When the heart rate drops to a certain level, start riding again.
About push-ups:
Solution 1:
If it's just muscle exercise, not explosive force, then follow the method I provided. Very useful, but very powerful.
I asked to do a push-up with a completion time of 12 seconds, that is, from 6 seconds to 6 seconds. Try not to straighten your arms when you reach the limit.
Narrow push-ups
Contrary to wide-range push-ups, narrow-range push-ups shorten the distance between your hands until your hands overlap your chest. Ultra-narrow push-ups, also known as diamond push-ups, are named after their hands overlap and look like diamonds. Narrow distance push-ups are difficult, which requires high balance and micro-control ability under tight muscles. Narrow distance push-ups, especially ultra-narrow distance push-ups, can better develop the inner side of triceps brachii head and chest muscles (that is, the side close to thoracic vertebrae).
Wide push-ups
As the name implies, wide-distance push-ups are based on middle-distance push-ups. According to your own situation, increase the distance between your hands, but not too wide, otherwise you will hurt your shoulders. Wide-distance push-ups pay more attention to the development of the head of the chest muscle, that is, the connection between the chest muscle and the arm. If this part can be 5 cm higher than the forearm, it will hold up the T-shirt when you put it on, giving people a strong visual impact.
Solution 2:
Fingertips push-ups forward 20 times. Rest about 1 min for 30 seconds.
Fingertips push-ups 20 times. Rest about 1 min for 30 seconds.
Fingertip push-ups forward 10 times. Rest 1 min.
Fingertip push-ups with both hands 10 times. Rest 1 min.
If you don't do it 20 times at first. Just do fingertip push-ups forward.
Exercise slowly. When you can do it 20 times at a time. Then exercise in the same way.
1 month or so will see great changes.
Solution 3:
I have been practicing bodybuilding for 2 years. Let me give you a training plan for your situation.
If you only have one bed, you can only practice two chest muscles and three arm muscles:
1. pectoralis major:
The thumb and little finger of an ordinary push-up hand extend to the most open position, generally about 20CM is the distance of a palm. The distance between hands is 4 palms, which is almost 80CM. This stressed part is pectoralis major. When doing actions, you must be standard. Try pushing your body up with your chest, slowly and quickly.
8- 12 is a set of actions. This action should be done in 4-6 groups, which varies from person to person, with a break of about 1 minute between each group. , until exhausted!
2. The superior oblique muscle of pectoral muscle. (A muscle block near the collarbone can make the muscles fuller), put your feet on the bed, put your hands on the ground and tilt them at a 45-degree angle. It's the same!
3. Triceps brachii: (This muscle is the muscle on the back of the arm) It takes a stool about the height of the bed to exercise this muscle.
Put your feet on the stool, put your hands on the bed shoulder width, then move your hips down, and lift your lower body by arm strength when you reach the bottom. The number of groups is the same as above. You'd better add some weight to your abdomen.
Push-ups are relatively narrow, but the distance between hands is only 1 palm, which is 20CM. The part that is stressed in this way is the triceps.
After finishing, you have to wait at least 3-4 days before you can practice the muscles of the same part repeatedly. Protein, such as eggs, milk, beef, etc., and protein should be supplemented during the break. Eggs should eat more protein and less yolk and carbohydrates, such as whole wheat bread, steamed bread, bananas and cereal, which can grow muscles! !
Solution 4:
You carry something about 1kg (you can put clothes on it) to do push-ups.
Put a pillow under your head. Every time you do push-ups, your head will touch the pillow.
* Note *-Keep your whole body straight and don't tilt your hips, otherwise the effect will be poor.
Try to find a place to do it. You can't do soft push-ups in bed.
Solution 5:
There are many training methods of push-ups, which can exercise both chest muscles and arm muscles.
(1) When doing push-ups, the distance between hands should be relaxed, which is greater than the shoulder width of 10cm, which is more conducive to the exercise of chest muscles; (2) If you want to strengthen the exercise of arm muscles, you can also put your feet on the bed and your hands on the ground and do a ramp-like push-up (lower upper body and lower height), both of which are beneficial to the exercise of chest and arm muscles.
Pay attention to the intensity of exercise, step by step. Gradually increase! (the first week) 60 a day can be divided into 3 groups, which can be appropriately increased according to their own strength; (second week) add 5~ 10 every three days.
stepup ...
But it is more effective to exercise chest muscles and pull-ups to support the swinging parallel bars.
This is my personal experience. I hope it helps you. Thank you.
Above: Xinzhuang Race Treadmill Massage Chair Monopoly Exhibition Center (No.369, Xinzhuang Road, Minhang District, Shanghai, near the exit of Xinzhuang Subway 1 Line South Square).