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A good method of physical exercise
A good method of physical exercise

A good method of physical exercise, fitness can promote the metabolism of the body, exercise can help us to excrete toxins from the body quickly, and aerobic exercise is very beneficial to our body. This kind of exercise is something we often do. Now let's share some good methods and skills of physical exercise.

A good physical exercise method 1 A complete fitness plan should include three aspects: eating (eating), practicing (practicing) and sleeping (sleeping), and training consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups).

Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.

Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time.

The above has given us a detailed introduction to how to exercise. I believe everyone understands now. I hope everyone can exercise in the right way, because only in this way can it be beneficial to health. I sincerely wish everyone a healthy body and a happy life.

Good methods of physical exercise 2 1, morning exercise fitness method: Doing morning exercises can make brain nerve cells excited quickly, improve the functions of various parts of the body quickly, breathe fresh air, and help to cheer up the spirit, thus preparing good physical conditions for a new day's study or work.

2. Walking fitness method: People have long realized that walking exercise is beneficial to physical and mental health. Walking, walking, can not only exercise, but also help to activate thinking. Walking 3-5 kilometers every day, everything smells good!

3, running fitness method: running fitness method is one of the simplest aerobic exercises, which can make the body absorb a lot of oxygen and enhance the cardiopulmonary function most effectively. Aerobic running should not be too intense.

4. Rhythmic Gymnastics Fitness Method: Rhythmic Gymnastics can not only achieve the purpose of strengthening the body, but also get the edification and enjoyment of beauty in sports and eliminate the fatigue caused by work stress. Rhythmic exercises are usually performed in the morning and evening. Before doing rhythmic exercises, you should warm up first, and then start to do various actions in the melody of music, with the range from small to large.

5, sunbathing fitness method: the sun's ultraviolet radiation on the skin can strengthen blood circulation and promote metabolism. Generally, direct irradiation is used, and you can sit or lie down. When irradiating, press the lower limbs and back first, then press the upper limbs and chest and abdomen.

If you have enough time, you can do the above exercises, and long-term persistence will achieve very good results. If you are busy at work, you can also do some relaxing exercises after work, such as kicking, exercising your waist, doing office exercises, etc., which can also relieve fatigue.