What are the spring fitness plans? Spring is the best season for physical exercise, because the temperature in spring is neither too hot nor too cold, which is very suitable for exercise. However, before exercising, you should first make some fitness plans that suit you, otherwise you will get twice the result with half the effort. Let's talk about the spring fitness plans first.

What are the spring fitness plans 1? First of all, simplicity is the most important.

For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.

Second, the goal is clear

You'd better list your training plan in big paper and characters, and the training objectives should be written in the most eye-catching position in red pen. The clearer the better. When you are tired of boring training and want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.

Third, continuity and gradualism.

Persistence and gradual progress are two important principles in making training plans. If you don't insist on training, your muscles can't get sustained and regular stimulation, which leads to slow growth;

If the training intensity does not increase, the muscles will adapt to the given stimulus and grow slowly. Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity.

Fourth, frequency.

Frequency means practicing several times a week. The setting of frequency depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep and nutrition. Generally speaking, it is more appropriate for junior trainers with jobs and families to do weight exercises twice a week.

For students, three cycles a week is also possible. The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs.

Verb (abbreviation for verb) quantity

The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups. First of all, the number of groups is not fixed, but there must be a warm-up group for each action.

The role of the warm-up group is:

1, accelerate metabolism and enter the training state;

2. Fully move joints and ligaments to avoid injury. Secondly, 2 ~ 4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The number of times for each formal group is 6 ~ 12, and the number of times for the warm-up group is not less than 20.

3, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss.

The power of intransitive verbs

Intensity refers to the level of load you bear in training. The load level depends on three factors: weight, training interval and fatigue. For how to increase weight, it is very important to understand the concept and key points of strength. Because gaining weight will affect the number of trainings and exhaustion. Beginners should be careful not to gain weight too quickly.

Mastering the above six points can help you make a training plan that suits you, and the real test is whether the plan can be strictly implemented. Set a goal and put it into action. Don't make any excuses for your laziness. Bodybuilding is a kind of exercise to enhance physical fitness and will. Laziness is cowardice. Overcoming it will make you stronger.

What are the spring fitness plans? Physical exercise should be adhered to in the spring fitness plan, which can increase blood flow, promote metabolism, strengthen bones, enhance gastrointestinal peristalsis and increase vital capacity.

Due to the decrease of outdoor activities in winter, the functions of various human systems have declined to varying degrees. In spring, the temperature warms up and the functions of various systems of the human body are also activated. Therefore, we should actively participate in outdoor sports that conform to human physiological laws to improve our health.

1, you should walk more in spring.

When bloom is warm in spring, walking is a health preserving method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. Because abdominal muscles contract, even breathing deepens, and blood circulation is used to increase gastrointestinal digestive function.

One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health. Walk in an informal way, do what you can, and don't overwork yourself.

2. Travel more in spring.

Because in the cold winter, the body is covered with thick cotton-padded clothes for two or three months, the functions of the thermoregulatory center and internal organs also decline to varying degrees, and the muscles and ligaments are inactive for a long time, which makes them atrophy and contract weakly. It is very necessary to go out and enjoy the scenery, which not only exercises the body, but also cultivates the sentiment.

Especially in the countryside in spring, the air is fresh, the leaves are flourishing, the grass is flourishing, a hundred flowers blossom and a hundred birds contend. Being in such a beautiful embrace of nature is simply intoxicating, so since ancient times, people like to go for an outing in spring.

3. Return to nature and fly kites

Flying kites can make people return to nature, bathe in spring breeze and sunshine, stretch their bones and muscles, breathe fresh air to their heart's content, go to the old and welcome the new, and exercise the whole body.

When flying a kite, leaning forward and leaning back, sometimes running, sometimes hugging your feet, alternately relaxing, can achieve the purpose of dredging meridians, harmonizing qi and blood, strengthening the body, and has the effect of dispelling diseases and keeping in good health for nervous depression, insomnia, forgetfulness, muscle fatigue and so on.

Furthermore, when flying a kite, staring at the blue sky with eyes and overlooking the flying action of the kite can adjust vision and eliminate eye muscle fatigue, thus achieving the purpose of preventing myopia and protecting vision.

4. jogging is good for health

This is a useful exercise. Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.

5. You should stretch in the morning.

Stretching in the morning is because after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow, so when I wake up, I always feel lazy and weak. At this time, if you stretch your limbs, stretch your waist and expand your abdomen, exert your muscles, and take a deep breath, you will have the functions of expelling the old, promoting qi and blood circulation, dredging meridians and joints, and invigorating your spirit, which can relieve fatigue, wake up, increase your strength, and move your limbs.

Traditional Chinese medicine believes that "blood is in the liver" and "blood flows in the meridians when people move". After stretching, the blood circulation is accelerated, the muscles and joints of the whole body are active, and the mind is clear. At the same time, it stimulates liver function, which is in line with the way of nourishing liver in spring.

In order to make love warm up, in fact, couples can make a fitness plan suitable for two people, which not only makes their bodies more perfect, but also adds interest and communication to each other. Why not kill two birds with one stone?

How to choose sports suitable for couples

When it comes to how to choose, we must first give consideration to both men and women. Don't choose intense and boring sports. Don't force the other person to do the exercise of your choice. You can choose the one that suits you best and make a fitness plan for two people. In fact, many traditional double sports, such as "tennis, table tennis and badminton", have become commonplace.

Today's "double sports" is a new type of sports combination. Couples can encourage each other to go to the gym or cooperate with each other to practice yoga for two. Let's start a new era of "double luck" together.

tandem bicycle

Cycling is the most environmentally friendly sport in modern society. It can not only exercise, but also deepen mutual understanding. Speaking what you usually want to say in the process of riding is especially beneficial to the communication between couples, and it can also recall the youthful feeling of first love. It is also sporty and artistic.

Double yoga

Double yoga is the most suitable double exercise for friends and couples. In essence, it is the same as single yoga, but it emphasizes the cooperation of two people to complete some yoga moves that can not be carried out or are difficult to achieve by one person. Yoga for two can enhance mutual emotional communication and help cultivate a sense of tacit understanding between them.

Double jogging

According to the survey, 66% people who love running say that running makes their sex life perfect. Running is good for losing weight and promoting heart and blood circulation. It is especially helpful for promoting female sexual desire. For this reason alone, he is willing to run with you.

Double figure skating

Double skating sounds romantic. It helps to improve the vital capacity, which is what men need most in the "protracted war". Skating together is good for two of a kind, and it can adjust feelings. The most favorable evidence is that in all pairs of sports, couples who belong to double figure skating are the most.

Double riding

Riding can exercise the agility and coordination of the body, especially make the leg muscles of men strong and hard, and make men more brave and powerful. Studies have shown that riding a horse helps to improve the endocrine system and promote the secretion of hormones by the pituitary gland.

Swim in pairs

Among them, breaststroke and butterfly are most suitable for women because they make full use of thigh and pelvic muscles. Besides making abdominal muscles flat and sexy, it can also prevent uterine prolapse, rectal prolapse, bladder prolapse and other diseases. Butterfly is also the sexiest male sport.

Double dance

What is more suitable for couples' sports than duet? From flirting to hugging, dance belongs to lovers. Burn your passion and fat.

Do more outdoor activities

The spring outing and walking mentioned above belong to the category of outdoor activities. Because of its rich content, it is introduced separately, but there are many outdoor activities that can play a very good role: climbing mountains, cycling, fishing, enjoying flowers, walking, kicking shuttlecock, practicing Qigong, playing Tai Ji Chuan and so on.

Because the "vitamin" in the air is abundant outdoors, this "vitamin" is the negative ion in the air. Although negative ions are invisible and intangible, they are always wandering, which is very beneficial to the growth and development of bones and the prevention of rickets in children and osteoporosis in middle-aged and elderly people.

Regular participation in outdoor sports can make people develop a reserved temperament, a steady and witty character and promote physical and mental health.

Spring health mobilization outdoor sports introduction

In spring, people's physical reserves are gradually released, and their physical strength and energy are gradually improved. In this state of outdoor activities, the fitness effect is very good. Different people choose exercise according to their age, physique and health, and can exercise according to their own conditions.

Children play more with parent-child interaction.

In spring, negative ions in the air multiply. At this time, doing more outdoor sports can enhance children's physique and improve their vital capacity. Some outdoor games that require parent-child interaction can better communicate family ties and promote growth.

The eagle and the chicken

Parents and children go running together, teach their children the correct running posture, let them run freely, and let their limbs gradually become stronger and stronger during exercise.

rope skipping

Children aged five or six can learn to jump rope. Skipping rope can enhance the coordination ability of training children's limbs, expand the range of joint activities, and contribute to the baby's bone development and body balance and coordination. In jumping, not only the muscles and bones of all parts of the body have been exercised, but also the imagination and expression desire have been brought into play.

ball games

A ball that can roll, bounce and spin can not only bring great happiness to children, but also exercise their throwing ability and cultivate their hand-eye coordination.

Outdoor sketch

If you are tired from exercise, you can teach your child to sketch. Take out the white paper prepared in advance, let the children take crayons or watercolors, draw on the white paper at will, and draw everything they see.

Count the white clouds and see the little ants hiding in the grass. At the same time, chat with children more and let them say what they see and draw, which can not only train the baby's language expression ability, but also enhance the understanding between parents and children. If you paint children with watercolors, you'd better put on waterproof coats or aprons.

Young people want to lose weight and do more aerobic exercise.

Spring is the best season for fitness, and slimming is the urgent goal of urbanites. If you want to enjoy outdoor sports, a comfortable set of sports equipment is essential. Shoes must fit, sweatshirts should be breathable, and bicycles and roller skating should wear helmets and knee pads.

Let's go

For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. Walking fast is different. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat.

Prepare cold-proof clothes and comfortable shoes, do some moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of10,000 steps a day can be completed in several times, and each time it takes at least 30 minutes to walk.

Ride a bike

Riding a bicycle and crossing the surrounding beautiful scenery like a picture scroll is not only a kind of fitness exercise, but also a pleasure of spiritual exile.

Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue. Aerobic cycling is mainly at medium speed, which generally takes 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.

climb mountains

Mountain climbing is an excellent aerobic exercise. The fresh air on the mountain is conducive to improving lung ventilation, increasing vital capacity, improving lung function and enhancing the contractility of the heart.

Rugged mountain roads are conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial modification, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs. Looking from the top of the mountain can relieve the fatigue of eye muscles and relax the nervous brain.

Don't climb too hard. Do some simple warm-up exercises first, and then gradually increase the intensity according to a certain breathing frequency. At the end of the exercise, relax and let the blood flow back from the limbs to the heart. Pay attention to replenish water during exercise to reduce fatigue and restore physical strength as soon as possible.

Moderate exercise for the elderly slows down the rhythm.

According to the physiological characteristics of the elderly, the elderly are suitable for endurance events, such as walking, jogging, dancing, Tai Ji Chuan, playing table tennis and gateball.

When walking, the lower limbs support the weight, and the joints and muscles of the upper and lower limbs coordinate with other parts of the body, so that all parts can be exercised; At the same time, it strengthens myocardial contraction, increases cardiac output and increases blood flow in various tissues. Walking every day has a positive effect on improving cardiopulmonary function and delaying joint degeneration of lower limbs.

Jogging is stronger than walking and consumes more energy, which can accelerate blood circulation, promote metabolism, increase energy consumption, improve lipid metabolism and help prevent hypertension and hyperlipidemia.

The amount of exercise in dancing and aerobics is easy to adjust. Regular gymnastics can make the head and neck, trunk and limbs flexible, develop a good posture, develop flexibility and maintain the coordination of nerves and muscles.

It is worth noting that in table tennis, you should do what you can and never hurt yourself. For amateurs, especially the elderly, playing table tennis is mainly to exercise and promote health.

So practice and compete with peace of mind, and don't care too much about winning or losing; Pay attention to learning the skills of the ball and have fun in the back and forth of the ball; Pay attention to the process, not the result, win by light, and lose your cool.

In the way of playing, the elderly or people with weak physique should aim at strengthening their physique, and they can choose defensive playing with less walking and less smashing. The playing field should not be too slippery. It is best to prepare a pair of professional sports shoes to prevent slipping.

It is not advisable to wear too little at the beginning of playing in spring, and the elderly have poor physical coordination. Don't push too hard, otherwise it will easily lead to lumbar disc herniation. Those with a history of hypertension and heart disease should play with gradual intensity, and be careful not to fight fiercely. If the heartbeat is too fast or inappropriate, they should rest or reduce the intensity appropriately and slow down the pace.