Physical strength+endurance: Run three kilometers before meals and three to six kilometers before dinner every morning.
Strength: After running, take a break for about five minutes for dumbbell training, about fifteen minutes.
Speed+explosive power: you can sprint at the end of running 100 meters.
Flexibility: dumbbells can be done immediately after training. Step forward with your right foot, about 30 cm away from your left foot, bend over until your hand touches your toes, and change training from left to right.
Finally, I will give you a hint!
I never told anyone about my original abdominal exercises!
First find a chair with a backrest (there is room for stretching your feet behind the chair), then after running, put your feet into the gap of the chair back (that is, your chest is facing the chair back, and you normally sit in the chair), adjust your position yourself, and then bend back until your head hits the ground, just like doing sit-ups.
Dude, I'm a special soldier, Gaga … Trust me, you'll have a proud figure like a special soldier.
Please give me a plan to improve my physical fitness (basketball). Well, how about this? I'm at 1 minute, and I'm at the No.2 ball control position. ..
Small forward, that is, running the whole court, CIC must pass, because you are the second scoring output position of the team, so I suggest LZ practice wrist with dumbbells every day, about 20 times a day, don't do too much, enough is enough!
Weight 62KG, height 179, a little light. LZ should increase the weight. In this case, it is recommended that LZ clap hands 50 ~ 30 times a day.
More professional go to the gym to hire a coach, (suggestion)
If you want to increase the attack power under the basket quickly, you should practice some skills under the basket, such as: small hook (height should be used), two and a half steps (this action is good and basically effective), and broken steps (if the bounce is good, it is very useful for the big guys in the station! )
Other ability exercises:
Long-distance running, (exercise endurance, run all the time before the race, and lose strength at the end, which is very unfavorable! )
Skipping rope, (strong jumping ability, small forward throw must pass, so practice jumping to lay a good foundation for jump shot, back and dry pull! )
Jump 30~40 times a day. OK!
It's always been played by hand. If you want to copy it, it's a famous source!
The most effective exercise method to improve physical fitness? Running, eating a balanced diet and developing a favorite sport all need to be adhered to.
Physical exercise method 1, jogging
Poor physical fitness is not suitable for strenuous exercise, but you can choose to jog every morning and evening. Relatively speaking, jogging consumes much less energy. Therefore, jogging every day will greatly improve your physical fitness after a period of time.
Step 2 start the activity
Playing ball with others is a good choice. Table tennis and badminton are both good ways to enhance physical fitness. Of course, you should choose something relatively new to practice. Finding a master is pure abuse, which not only hurts your self-confidence, but also makes you sweat. Finding some novices to practice can not only enhance physical fitness, but also develop skills.
Step 3 swim
People in poor health can go swimming in the swimming pool appropriately. Swimming is also a good exercise, which can not only exercise endurance, but also relax yourself. Surrounded by water, you will feel the flow of water and have a very comfortable feeling.
Briefly describe the exercise methods of general physique.
Morning running: Many people will run in the morning now. The so-called morning running refers to a kind of exercise mainly based on morning running. Jogging is the main way to run in the morning. You'd better drink enough water before running. Of course, you can also take a bottle of water with you. Insisting on running in the morning can enhance physical fitness, improve immunity and improve mental state. This is a good way for people with poor physique to keep fit. Breakfast: As the saying goes: Eat well in the morning, but many people have formed the habit of skipping breakfast, which is not good for their health. Breakfast is the most critical meal in daily health, especially for people with poor health. If you prepare a nutritious breakfast, it will have a better effect on keeping fit.
Office calisthenics: The reason for people's poor health now is that they sit for a long time without exercise, which gradually leads to sub-health state, especially in the office. We can also exercise in the office, so doing office aerobics is a good choice.
Take a walk at night: I am busy during the day and only have time at night. After dinner, we can go downstairs for a walk, which is also good for our health. As the saying goes, "Walk a hundred steps after a meal and live to be ninety-nine." Remember not to exercise immediately after a meal, and wait for 20 to 30 minutes before taking a walk.
Normal rest: A good sleep can improve the immunity of the human body and the function of the immune system, thus resisting the invasion of various viruses and achieving the purpose of strengthening the body. So pay attention to the normal schedule. After all, go to bed early and get up early, okay? People in poor health should pay more attention.
Avoid smoking and drinking: smoking is harmful to the human body, and excessive drinking is also harmful to health. People in poor health should give up smoking and drink a little, which is also beneficial to their health.
TCM conditioning: While exercising, you can also use TCM to condition your body. Go to the local old Chinese doctor and ask him to prescribe Chinese medicine to regulate our body according to your situation. Never fill your own medicine. Be sure to find a professional Chinese medicine practitioner to prepare.
How to exercise can best improve your physical fitness, don't go on a diet, keep your body and mind comfortable, walk more, and don't take the bus often.
Go to the park to exercise occasionally.
You can choose the most suitable way to improve your physical fitness according to your own conditions.
Be targeted.
Why can exercise improve physical fitness? Thicker blood vessels and more developed muscles are different.
Aerobic exercise is good for people's cardiovascular system (and can also lose weight) (such as jogging, walking, cycling, swimming and other sports that do not crack violently)
Strength exercise does not help people's cardiovascular system, but strengthens muscles. If you don't persist, you will decline.
Who can make a scientific exercise method for me if I want to exercise my whole body muscles quickly? Jogging is a simple and scientific way of exercise, regardless of gender or even venue. Anyone who loves jogging can enjoy jogging, which can be said to be the most common and cheapest sport in the world. Jogging is good for your physical and mental health and can keep you in the best condition at any time.
Improve cardiopulmonary function: Regular jogging can make the heart contract, increase blood output, lower quiet heart rate, lower blood pressure, increase the content of high-density lipoprotein cholesterol in blood and improve the working ability of the body.
Metabolic Detoxification: Regular exercise can accelerate metabolism in the body, delay the aging of body functions, and excrete toxins and other redundant substances in the body through sweat and urine.
Relieve psychological stress: be happy and decompress, and keep a good mood. Psychologists' research shows that the cause of depression is the lack of hormones in brain neurons. Hormones increase during running, and the secretion of hormones can be improved after running, so running can eliminate people's depression. Sports psychologists advocate that you should not wait until you are depressed before running. It is best to keep fit while running to promote the increase of hormone secretion in the human body. In this way, even if something goes wrong, you won't feel depressed. Even if you feel depressed, it is mild and won't make people depressed for a long time. Depressed, then go jogging!
Improve the quality of life: health is the foundation of everything. The first condition to improve the quality of life is to have a healthy body, and jogging regularly is the only way to promote good health.
Effective weight loss: Aerobic training is an important means to lose weight and strengthen the body, and jogging is the simplest and most effective method in aerobic exercise. One of the keys to fat consumption is to run as close as possible to your anaerobic limit (anaerobic valve), so pay attention to the running time and speed when you lose weight through running. The average aerobic exercise time is 20-60 minutes.
Seek ways to improve physical fitness, climb stairs.
How to improve physical fitness (except exercise) If you want to improve your physical fitness, then life lies in exercise. Only through exercise, the body is subject to resistance and pressure, and the physical quality will be improved. If there is no resistance and pressure acting on the body, the body will not produce tolerance. No quality can be improved.
Therefore, to improve physical fitness, it is necessary to exercise and exercise. As for the way and intensity of exercise, it can vary from person to person, even at will.
For example, all you have to do is lie in bed, take a deep breath and breathe slowly. Or, sit up, close your eyes, open your mind and meditate.
You can also go to the fields in the morning and listen to the wind. Or watch the sunrise.
These are good for improving physical fitness, but these worries need to be "exercised" deliberately.