Scientific methods of physical exercise
1, push-ups strengthen chest muscles
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
2. Sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
3, biceps raise healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
Step 4 sit-ups
Do sit-ups at home, such as doing sit-ups in bed, and insist on doing them every day. Doing sit-ups can refresh your mind and make you more awake; Doing sit-ups in the middle can relax the body and exercise abdominal muscles. A group can do thirty or fifty, depending on their own strength.
Step 5 jump rope
You can choose an open space at home and jump rope 100-500 times at a time, which can lose weight, exercise your heart, strengthen blood circulation, effectively prevent osteoporosis, insomnia and muscular atrophy, and adjust your mood at the same time.
6. Fixed-point jump
You will feel very tired when you sit at the computer for a long time. At this time, you can choose to jump at a fixed point, which can effectively relax your body and exercise your leg muscles. Jump once 100, then take a break and jump several groups.
7, squat horse stance just look
At home, squatting is also good, which can exercise leg strength and patience. Legs are shoulder width apart, hands are raised horizontally, and then legs are bent up and down or crouched 90 degrees.
8, handstand
Finding a wall or doing handstand exercise at will can speed up your blood circulation, prevent some diseases, such as back pain and sciatica, and effectively delay aging.
What to eat for scientific exercise?
White mushroom
When the selenium level in the body is too low, the risk of catching a bad cold will increase. White mushrooms contain a lot of selenium, as well as antioxidants, B vitamins, riboflavin and hydrochloric acid, which help to maintain the immune system and fight viruses. In addition, white mushrooms also have antibacterial and antitumor effects.
dairy produce
Dairy products are a treasure house of nutrition, which can provide calcium, and are also rich in protein, vitamins and minerals, and have a significant role in preventing osteoporosis. Experts suggest that taking 3 servings of dairy products every day with proper exercise can achieve the health care effect of strengthening bones and improving immunity.
grapefruit
Grapefruit is often used to make desserts or freshly squeezed juice. It is not only unique in flavor, but also rich in nutrition. It contains vitamin C and flavonoids, which can improve the vitality of human immune system and treat diseases such as colds and flu. In addition, eating grapefruit in moderation can also purify the mind and refresh the mind.
propolis
Propolis can improve the ability of human macrophages to swallow viruses and bacteria, and make the immune system in the best dynamic balance state, which is called? Natural immune enhancer? .
spirulina
Its protein content is as high as 60%? 70%, rich in carotene, vitamin E and vitamin C, can correct acidic constitution and improve human immunity.
banana
The alkaloids contained in bananas have the function of invigorating spirit and improving confidence. In addition, it contains tryptophan and vitamin B6, which can make the brain produce serotonin, thus reducing melancholy mood. If people can always keep a relaxed mood, their immunity will be improved.
tomato
Tomatoes contain a variety of antioxidant factors, such as lycopene, carotene, vitamins E and C, which can improve human immunity. Experiments show that when people eat tomato juice for two weeks in a row, lycopene in the body will increase obviously and the immune function of T lymphocytes will be enhanced.
blueberry
Blueberries have the strongest antioxidant capacity of all fruits. The color of blueberries comes from anthocyanins, which can neutralize free radicals that cause chronic diseases and effectively fight cancer, heart disease and other diseases. Eating a proper amount of blueberries every day is very helpful to stabilize the immune system.
garlic
Allicin fights infection and bacteria. The experimental results of British researchers show that eating garlic can reduce the chance of catching a cold by 2/3. It is also the best component to protect the normal function of liver and cardiovascular system, regulate blood sugar, reduce blood lipid and prevent arteriosclerosis. People who chew garlic regularly have a much lower risk of colon cancer and stomach cancer. So it is recommended to eat two cloves of garlic raw every day. It is best for children to cut it into pieces as ingredients. Add some garlic powder when cooking.
Cauliflower
Broccoli is also a kind of food that helps to improve immunity. Studies have shown that the chemicals in broccoli can stimulate the immune system and improve its vitality. At the same time, it is rich in nutrients, which helps to protect the body from diseases.
How to train muscles fastest and most scientifically?
1, heavy weight, low frequency: in bodybuilding theory, rm is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5rm. The research shows that: 1-5rm load training can thicken muscles and develop strength and speed; 6- 10rm load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15rm were not obviously thickened, but their strength, speed and endurance were improved. After 30rm load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10rm is suitable for bodybuilding training to increase muscle mass.
2, the number of groups: when thinking about exercising, doing 2 ~ 3 groups is actually a waste of time and can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated. Saturation? To feel yourself, the appropriate criteria are: acid, swelling, numbness, fullness, fullness, swelling and obvious muscle appearance.
3, long displacement: whether rowing, bench pressing, pushing back, bending, we must first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise as much as possible. What does this have to do with? Persistent nervousness? Sometimes there are contradictions, and the solution is to hurry over? Lock? State. However, I don't deny the role of heavy half-course exercise.
4, slow speed: slowly lift, slowly put down, muscle stimulation deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density:? Density? Refers to the rest time between two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. ? Multi-group number Is also based on. High density? On the basis of. When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of mindfulness: Muscle work is dominated by nerves. If you concentrate, you can mobilize more muscle fibers to participate in the work. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7, peak contraction: this is a big rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: The skill of muscle exercise should keep the muscles in the whole group constantly tense, and don't let them relax at the beginning or end of the action (not at? Lock? State), always reach complete exhaustion.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10, exercise more large muscle groups: exercise more large muscle groups of chest, back, waist, buttocks and legs, which can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Eat protein after training: 30 ~ 90 minutes after training, protein's demand reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12, rest for 48 hours: after local muscle training once, rest for 48 ~ 72 hours before the second training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, each with 20? 25 times, all used up; The time interval between each group should be very short and should not exceed 1 minute.
13, light is better than fake: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart.
Guess you are interested in:
1. How to carry out scientific physical exercise
2. How do sports students exercise scientifically?
3. The most scientific abdominal muscle exercise method
4. Insist on the famous saying of exercise
5. Scientific sports and physical health papers
6. How to strengthen physical exercise and improve physical fitness?
7. Effective ways to exercise in a short time
8. Scientific running exercise methods