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 to be mentally similar, you must pursue form. 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 (it can exercise, improve vital capacity, self-confidence and loud 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 in horizontal bar and parallel bars (it is best to reach and exceed 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, for dinner: first of all, it is best to eat some pasta (steamed bread, bread, noodles, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it 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 horizontal bars and parallel bars, or do handstands, push-ups, sit-ups and dumbbells at home and in the dormitory until your body is hot and you get used to it, and then increase your exercise. 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 simple routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist 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, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that all beautiful and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 2: How to stretch after exercise? How to keep your legs from getting thicker? 10 is the best stretching exercise and the most important.
Draw a motion map
The first group: groin stretching the second group.
The second group: stretching the hamstring muscles of the second group.
(The left and right legs complete a set of movements once. )
Methods of preventing and treating leg thickening after running
1, heel landing is the key. It is not correct to land on the forefoot first when running. Although it is easier and easier to start running in this way, it will cause thick legs. So remember to land on your heels when running, and then jog with your forefoot on the ground.
2. Warm-up exercise is very important. Since primary school, when I was in physical education class, my teacher taught us to do warm-up exercises before exercise to prevent muscle strain. Therefore, before running to lose weight, we must first stretch the leg muscles so that the calf can meet the following movements in the best state.
3. Jogging is the most effective way to lose weight. Running belongs to aerobic exercise, which consumes excess fat in the body through exercise to achieve the purpose of losing weight. So this kind of exercise needs to be carried out in an aerobic state, and jogging is in line with this state. The real burning time of fat is after 30 minutes of continuous exercise, so jogging for more than half an hour is the most effective way to lose weight.
4. Stretching after running is essential. Many people are in a hurry to buy something to drink as soon as they finish running, often ignoring the stretching link after running. Stretching after running can not only relieve and avoid muscle tension after running, but also effectively keep the leg shape perfect. Therefore, stretching after running is essential.
Question 3: After exercise, how to stretch the leg muscles so that the legs don't get thicker? There is little connection between stretching and thickening. Muscle fibers will thicken only when they are subjected to the depth of * * * *, so the exercise process should not be too intense, the intensity should not be too high, and the frequency should not be too high. On this basis, the exercise time can be extended to achieve the purpose of fitness and shaping. After exercise, slapping, slapping, stretching, kneading, deep breathing, etc. can all achieve the purpose of relaxation, focusing on relaxing joint ligaments, muscle abdomen (middle part of muscle) and other parts.
Question 4: How to do stretching exercises to stretch long legs? You just don't know leg press. You can increase your height by taking adequate vitamin D and calcium supplements and then exercising moderately.
The height of the human body is to grow the lower body first and then the upper body. I haven't heard that ligament stretching can be successfully studied.
Legs are getting longer and longer. I wonder what this is based on. I only know that height is related to the epiphyseal line and calcium deposition on the epiphyseal line.
Please let me know if you find anything about ligaments and heightening.
Question 5: How to do calf stretching? 1. Stretch ligaments in sitting position: keep your chest close to your knees, and don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.
3. There is another simple action I like best: stand up straight, open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend down, and touch your toes, feet and feet with your hands. I feel stretching on the inside, outside and back of my leg.
4. Press the left and right feet to open, one leg bends and squats, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.
5, cross: put your hands in front of the ground, your legs are separated into a straight line, and your upper body is prone or sideways.
6, cross-legged: sit cross-legged with your feet opposite; Hold your feet with both hands; Upper body forward.
Question 6: How to sit on the bed and do leg stretching 1, lie flat and lift your back.
2, sit down, that is, sit lacing.
3. Sit down
Question 7: Do you want to stretch after leg training? It depends on what exercise you do. Generally speaking, it is right to do stretching exercises after doing squats, bounces and other exercises that make your knees force up. But other exercises, such as sitting forward, or similar stretching exercises, should use squatting as a recovery exercise. The movement position of recovery exercise is always the same as that of normal training muscles. It's just that the movement is in the opposite direction. Restoring the movement depends entirely on which part of your normal training has been done. There is also the feature that recovery training ensures a small load and a large number of times. It doesn't need to be very tired, but it will feel very comfortable! Thank you for your adoption! ! ! ! ! ! ! ! ! ! ! ! !