Tools/raw materials
Polypropylene sportswear (cotton sportswear absorbs sweat but is airtight)
Track and field shoes
Mobile phone, pedometer, earphone
Mask (needed when the air is bad)
Running fitness program
1
Get up at 6: 00 to 7: 00 every morning, drink a glass of water first, and then go running with headphones. Before running, do a simple wrist-ankle warm-up exercise and jog for at least half an hour (novices can run properly according to their physical condition and conditions, 10 minutes is also ok, and then gradually increase the running time). You know, running time is too short and the effect is not very good. It is best to run and sweat.
2
After running, do stretching exercises, pull your legs and hang your arms. Then turn on the motor nerve through the whole body rotation. After that, leg press must be performed until the leg is sore, but gently press 1 for 2 minutes.
three
Jump rope or dumbbell, and punch (empty fist). These are optional.
four
Push-ups, sit-ups or other sports equipment can be done anytime and anywhere, and these should be done every day.
end
Fitness experience
It's best not to do too much exercise at night, so as to avoid excessive excitement affecting sleep.
You don't have to follow the principle of running once a day, you can adjust and rest according to your own situation, but at least you must ensure enough activity every day, even if you are walking.
Now that we have started the fitness program, we must pay attention to our diet. Apart from balanced nutrition, I won't go into details here. Remember one thing: don't eat too much!
Finally, I attach my sports motto: 1 word: practice, 2 words: persistence, 3 words: practice every day, 4 words: step by step, 5 words: haste makes waste, 6 words: persistence is victory, come on! Everyone can exercise a strong body!
end
Matters needing attention
Don't run too fast, just run at a constant speed.
Running shoes should fit.
Try to breathe through your nose when running. If you breathe through your mouth, your tongue can resist the damage of cold air to your trachea.
No matter running or equipment training, you should do stretching and relaxation exercises.
Exercise means persistence, not fishing for three days and drying the net for two days.