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;

The third is to do broadcast gymnastics, or learn some basic movements of martial arts. Note: the first time you learn martial arts, you must not ask for similarity, but 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, (exercise improves vital capacity and confidence), and do more push-ups. Hang more horizontal bars and parallel bars if possible (it is best to reach the standard of physical exercise in 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 cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep;

Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise;

Third, it can clean up the garbage in the body and improve the digestive function of the body, which is beneficial to the length of meat, especially the length of gluten. Drink water on an empty stomach after getting up in the morning, and you must drink more than 400ml each time.

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 (bread, steamed bread, noodles, etc. );

Second, it is best to eat some chicken, duck and fish;

Third, just eat well, and don't eat too much (because the first two items after meals are conditions for long meat, but eating too much may lead to excessive intake, leading to long fat (fat) and short gluten (lean));

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars or do sit-ups, exercise until your body is hot, and then increase your activity after your body adapts;

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, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation. Wait until after physical exercise, then consider whether it is better to learn martial arts from the teacher.

Above, your perseverance. Only by exercising every day can we form the habit of exercising. Let the movement become unconscious and spontaneous, so things will be much simpler.

Extended data

Simply going to the gym does not guarantee that you will get a good exercise. Reading magazines while running and going to aerobics classes without breakfast are things that many people often do, but the effect is not as good as you think. Here are six worst physical exercise habits that personal trainers can see every day, and they also provide the best ways to avoid wasting your time in the gym.

Exercise while reading. If you concentrate on reading a fashion magazine, it means that you can't pay attention to the exercise you are doing at the same time. Amy Hoff, a fitness consultant at new york Sports Club, said reading while exercising is the worst thing. "If you want to exercise, you must concentrate on your body." She said.

If you need to do something else at the same time to make exercise less boring, Hoff suggests that you put on headphones and watch TV, which doesn't need to concentrate like reading.

Exercise until you sweat. Exercise until you sweat may make people feel more fully exercised, but in fact it only takes you a few pounds of water. It has no effect except unhealthy. "One thing that bothers me for thirty or forty years is that people still try to lose weight by sweating more."

Mark Ocibinti, president of the American Fitness Industry Practitioners Association, said, "They exercise in a high temperature environment, thinking that this can reduce their weight, but in fact they just dehydrate themselves." Excessive sweating can also lead to cramps and other sports injuries. When exercising, please make sure that you have a bottle of water at hand, which can be replenished at any time.

Riding a stationary bike alone or running on a treadmill can't achieve the effect of strength training. "Walking a mile can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. " Ocibinti said.

Strength training can also help you strengthen the muscle groups you need in your daily life, such as climbing stairs or carrying heavy objects, help you keep the shape of your muscles and delay the muscle relaxation brought about by age.

Avoid lifting weights. Women are often afraid that lifting weights will make them look like bodybuilders. Actually, don't be afraid. It is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. "It won't happen unless you take growth hormone at the same time." Ochi Bindi said, "Doing weightlifting exercises won't make you a terrible monster."

Exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be digested on the way to the gym to provide extra energy for your next exercise. This is especially important when you exercise in the morning, because at the end of the night, your stomach is empty and your calories have been consumed. You need to refuel it and get it started again.

Pretending to know everything when you go to the gym is not good for you. One of the worst habits for newcomers to the gym is to visit the gym and try to follow the example of others around them. There are usually some coaches in the gym. Ozzie Bindi suggested making good use of these coaches.

"If you really have questions and want to know the correct exercise method, please don't hesitate to ask them." She said, "You must know how to avoid sports injuries." Similarly, when you join a new fitness class, if you have any discomfort or doubts, let the teacher know that your body will benefit from it.