Question 2: How to improve physical fitness? Physical training methods:
First, endurance training.
1. Long-distance running: The requirement is 400-meter runway, with women 15 laps and men's 20 laps, and the average speed of each lap is not less than 2 minutes and 20 seconds.
2. Load-bearing cross-country: I carry a backpack of not less than 30 kg (20 kg for women) and walk on the path and ridge at an altitude of not less than 2000 meters for one or two days, once a week or two. If time and other conditions do not allow, you can also use swimming and cycling instead of long-distance running, with the same amount of exercise.
Second, strength training.
1, thigh strength training: the thigh is parallel to the ground, take duck steps, every 30 meters, once in 5 groups, without rest. 2, calf strength training: tiptoe jump, thigh is not hard, 30 meters group, 5 groups once, no rest in the middle.
3, upper limb strength training: push-ups in a group of 8, do 5 groups; Pull-ups are done in groups of six and five.
4, waist and abdomen strength training: sit-ups with rotation, 15 or 20 times as a group, do 3 groups.
Third, balance training.
1, one-legged balance: standing on one foot to complete multiple back and forth movements.
2. Dynamic balance: choose a ridge with a narrow distance from the ground and walk like a balance beam; Or hop.
Fourth, flexibility training.
1, horizontal bar hanging, stretching limbs.
2, leg press, lower the waist.
3. Stretch the muscles on both sides of your body. Strength, balance and flexibility training at least three times a week, and then after long-distance running. Before each action organized by the club, the long-distance running should be no less than 4 times a week. Reduce the amount of exercise 10 day before the action to avoid muscle fatigue during the action.
First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.
So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.
Second, strength training is best arranged and guided by a physical training coach.
If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.
As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.
Thirdly, speed training is also an important aspect to improve the jumping ability.
Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This strong * * * forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficulty among difficulties. Without super motivation, the motor nervous system ... >>
Question 3: How to exercise? Don't worry, take your time, step by step. You can try walking fast first, and then jogging. . . At the same speed as a brisk walk or just a little faster. Take a break when you feel tired at first-in short, don't let yourself feel tired in your second job. That's it. Take your time. . . Slowly increase the amount of exercise and intensity. You will get better gradually!
Wish you success!
Question 4: I haven't exercised for several years and my health is poor. How can we improve our physical fitness? Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
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;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you 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 (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea 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 has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, 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. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
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 martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Question 5: How to strengthen physical training? Officially, if it's only 40 minutes, then just half a month is basically useless. But in your case, if you are training students, you should reduce the training intensity appropriately. Not a soldier after all.
In the morning, because the muscles of the body are not excited, we should do some appropriate activities first. Otherwise, it is easy to sprain. Like physical exercise or something. When I exercise in the army, I just do physical exercise, and the effect is very good. I don't know if you will. Generally speaking, we only need to exercise for one class. Just 40 minutes, that is, just after the exercise, the class is over. Time is too short. Can only do some appropriate activities. For example, explosive training such as 30 meters accelerated running and 50 meters accelerated running. Not too much. Finally run 100, class is over. Of course, there is no need to be so strict with students. If you are a teacher, you should know how to interact with students better than I do. 40 minutes in the afternoon. Do appropriate activities 10 minutes first, and then start long-distance running. 10 minutes of exercise, 20 minutes of long-distance running, 10 minutes of stretching hamstrings. Teach them how to breathe when running and the rhythm of running. I've been playing for a long time, and it's time to give points.
Question 6: How to run for five kilometers a day?
Question 7: How to exercise and improve physical strength? There are many specific methods, such as running in the morning, playing Tai Chi, walking to work by yourself every day, and doing physical training while walking: 1. Endurance training 1, long-distance running: the requirements are 400 meters runway, women 15 laps, men's 20 laps, and the average speed of each lap is not less than 2 minutes and 20 seconds. 2. Load-bearing cross-country: I carry a backpack of not less than 30 kg (20 kg for women) and walk on the path and ridge at an altitude of not less than 2000 meters for one or two days, once a week or two. If time and other conditions do not allow, you can also use swimming and cycling instead of long-distance running, with the same amount of exercise. Second, strength training 1, thigh strength training: the thigh is parallel to the ground and walks in a duck step, every 30 meters, every 5 groups, without rest. 2, calf strength training: tiptoe jump, thigh is not hard, 30 meters group, 5 groups once, no rest in the middle. 3, upper limb strength training: push-ups in a group of 8, do 5 groups; Pull-ups are done in groups of six and five. 4, waist and abdomen strength training: sit-ups with rotation, 15 or 20 times as a group, do 3 groups. Third, balance training 1, one-legged balance: standing on one foot for many times to complete the front and back movements. 2. Dynamic balance: choose a ridge with a narrow distance from the ground and walk like a balance beam; Or hop. Flexibility training 1, horizontal bar suspension, stretching limbs. 2, leg press, lower the waist. 3. Stretch the muscles on both sides of your body. Strength, balance and flexibility training at least three times a week, and then after long-distance running. Before each action organized by the club, the long-distance running should be no less than 4 times a week. Reduce the amount of exercise 10 day before the action to avoid muscle fatigue during the action. 1. Jumping ability is a comprehensive reflection of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility. So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed. Second, strength training is best arranged and guided by a physical training coach. If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical and commonly used methods: squatting with weight, lifting the bell and snatch. In short, the higher the score of these exercises, the better your jumping ability. As for the weight, number of groups, times and action specifications of each exercise, the principle is: 1. High-intensity training should be done at least twice a week and not more than four times, giving the body time to recover excessively, but it should be done all the year round without interruption. 2. The above three exercises are best arranged in each class. 3. Pay attention to the technical action specifications of high-intensity training, and don't mess around. 4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density. Thirdly, speed training is also an important aspect to improve the jumping ability. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh. Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard. Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This strong * * * forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other ... >>
Question 8: How to train your physical limit! Physical training methods:
First, endurance training.
1. Long-distance running: The requirement is 400-meter runway, with women 15 laps and men's 20 laps, and the average speed of each lap is not less than 2 minutes and 20 seconds.
2. Load-bearing cross-country: I carry a backpack of not less than 30 kg (20 kg for women) and walk on the path and ridge at an altitude of not less than 2000 meters for one or two days, once a week or two. If time and other conditions do not allow, you can also use swimming and cycling instead of long-distance running, with the same amount of exercise.
Second, strength training.
1, thigh strength training: the thigh is parallel to the ground, take duck steps, every 30 meters, once in 5 groups, without rest. 2, calf strength training: tiptoe jump, thigh is not hard, 30 meters group, 5 groups once, no rest in the middle.
3, upper limb strength training: push-ups in a group of 8, do 5 groups; Pull-ups are done in groups of six and five.
4, waist and abdomen strength training: sit-ups with rotation, 15 or 20 times as a group, do 3 groups.
Third, balance training.
1, one-legged balance: standing on one foot to complete multiple back and forth movements.
2. Dynamic balance: choose a ridge with a narrow distance from the ground and walk like a balance beam; Or hop.
Fourth, flexibility training.
1, horizontal bar hanging, stretching limbs.
2, leg press, lower the waist.
3. Stretch the muscles on both sides of your body. Strength, level and flexibility training should be done at least three times a week, and then after long-distance running. Before each action organized by the club, the long-distance running should be no less than 4 times a week. Reduce the amount of exercise 10 day before the action to avoid muscle fatigue during the action.
First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.
So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.
Second, strength training is best arranged and guided by a physical training coach.
If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.
As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.
Thirdly, speed training is also an important aspect to improve the jumping ability.
Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This strong * * * forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficulty among difficulties, without super strength ... >>
Question 9: How to exercise physical fitness? From your point of view, you mainly want to keep fit, grow more muscles and shape yourself into a strong, smart, capable and elegant figure. Therefore, according to my own experience, I suggest that you modify your exercise style and take the following measures to strengthen yourself:
First, get up 40 to 50 minutes earlier than before every morning to go out for running, exercise, do radio gymnastics, do more in-situ take-off, touch the height in-situ take-off, run-up take-off, touch the height in-situ take-off. If possible, hang more horizontal bars and parallel bars (preferably reaching or exceeding the standard of physical exercise in high school) and do push-ups. Learning and practicing martial arts is the best. When you start to learn martial arts, you must first learn the standard posture of various movements of martial arts, that is, the size of your hands, so that you can develop a soldier-like temperament and demeanor after a long time. It is better to consider other issues such as boxing after the martial arts posture reaches the proficiency standard.
Second, be sure to have a full meal every morning, chicken, duck and fish will do. You must also eat a good lunch. You can eat chicken, duck and fish. However, it is best to eat less pasta (bread, steamed bread, noodles, etc.). ) Eat less chicken, duck and fish for dinner. Just eat well and don't eat too much. Because dinner is the most favorable condition for growing meat, you must control it well to avoid overnutrition, and don't grow gluten (lean meat) and fat meat (fat meat) to cause puffiness;
The third is to soak a cup of cold water every night. The first thing after getting up the next day is to add some hot water to the cold boiled water, drink it on an empty stomach, and then go running for exercise. First, it can clean the stomach and remove garbage; Second, it can enhance the fire-fighting function of the stomach and play a role in promoting physical fitness; Third, fresh blood can be made immediately to dilute the problem of blood viscosity in the body caused by a night's sleep; Fourth, you can ensure that going out to exercise after getting up will not cause physical discomfort and other problems. Note: get up in the morning and drink boiled water on an empty stomach. After getting used to it, you must drink more than 400ml at a time.
Fourth, if you can exercise every night, you must pay attention to it: you can exercise only two hours after dinner, which is conducive to the normal operation of the gastrointestinal digestive system. Hang the parallel bars, or do push-ups, sit-ups, dumbbells, tensioners, etc. And just exercise until the body is slightly hot, and you can't exercise too hard, which leads to the body being so excited that you can't sleep at night. Get used to it and then increase the amount of exercise. Remember! Remember!
The above exercise methods, your perseverance. As long as you persist, you can see the effect in two or three months.
However, if you want to be strong, agile, graceful and temperament, and be liked by handsome guys, the key is to persist.
As long as you can stick to the above exercises, you will be able to build a good figure within two or three years. It would be more beautiful if you could study hard and practice martial arts.
This is purely my personal experience.
Try it. I'm sure it will work.
Wish you success!
Question 10: How to exercise effectively? In fact, physical exercise can be divided into certain types.
If you haven't trained before and your endurance is poor, then of course you should train for endurance. Such as long-distance running, swimming and so on. Most people don't like long-distance running at first, especially in the morning. They feel that the running distance is long and their breathing is uncomfortable. After running for hundreds of meters, they don't want to persist. Me too. I used to have poor endurance and was lazy. I practiced by myself for several months, and my endurance was greatly improved. My practice method is also very simple. One word is running, which is characterized by gradual progress. This method is easily accepted by people.
For example, running a long distance today, I feel exhausted after running 400 meters. At this time, deepen your breathing depth. Don't panic. Good breathing will make people very comfortable in long-distance running. Increase the stride, then keep running 100 meters, and finally run 30 meters before taking a rest. Don't stop during the break. Take a walk, take a deep breath and relax for ten minutes before starting another group. After practicing for a period of time, if you feel it is easier to finish than before, you should add a lot. Don't add too much, or overload will affect physical and psychological functions and affect later training.
This is just an endurance training method, which is relatively simple and can benefit in a month or two. You need more perseverance if you want to exercise the quality of all parts of your body.
There is a way to exercise.
Jogging for one kilometer to 1500. If the weather is cold, you need to run longer to warm up your body and then move your main motor joints. Don't underestimate warm-up. This is very important. It can make you better master technical movements and prevent injuries during sports.
Then relax and run 30 to 50 meters quickly, and run three groups. Long-term mobilization campaign. Adjust it. Let's go.
Turn back ten meters and run five laps.
Thirty push-ups (according to personal circumstances)
Frogs jump back and forth for 25 meters.
20 vertical supports
Hop 25 meters, back and forth.
Finally, run 200 meters. The first 120 meters relaxed at a speed of about 60%, and the last 80 meters gradually accelerated to cross the finish line.
The second group rested for 10 to 15 minutes. Remember, don't rest when you finish a project. Take a deep breath and proceed to the second item immediately until all the projects are completed. Don't rest completely between groups, just relax and walk. After three or four groups, you must fully relax to avoid excessive muscle fatigue. This kind of training is hard for beginners, but there is no way. Physical exercise is meaningless if it is easy.
The advantage of this kind of training is that the whole torso is fully exercised, and the training effect is better the next day.
Not afraid of slowness, but afraid of standing. I hope you can stick to it and wish you good health.