Here, I would like to introduce several groups of aerobic exercises that are worth doing.
The first group is divided into five projects. The first event is the training of running 800 meters on the treadmill. As we all know, running is an exercise that consumes our energy, which can effectively reduce our body fat rate and improve our cardiopulmonary function.
The second is to jump rope in six groups. Usually in muscle training, skipping rope is mostly used as a warm-up project, but you can change roles at any time according to different training objectives. Skipping rope is divided into six groups, each group is one minute.
The third project to be recommended is box jumping, which is divided into six groups, each group is about 15 to 20 times. The fourth project, abdomen reduction, is no stranger to people who often train abdominal muscles. Abdominal reduction is much better than sit-ups, and it can be divided into six groups for training, each group 12 times. The fifth project, static riding training, can also reduce our body fat rate and enhance cardiopulmonary function, just like running.
The second group is divided into four items. The first one is treadmill training for ten minutes, or elliptical machine training.
The second event is three groups of skipping rope, and each group should have at least 100 training. Third, do three groups of self-weight squats, each group for more than 25 times. Even if you want to train clear muscle lines, you can't ignore the training of thigh muscles. No matter which goal you are heading for, you need a pair of strong thighs as the foundation. The fourth item is to do four groups of goat lifts, each group 12 to 16 times. It is equally important to train our back muscles. Our legs and backs are never separated.
In the third group, we can see that each group is training gradually, which can effectively improve physical fitness. The training of the third group is divided into four events. Run a two-kilometer treadmill first and adjust it according to your own situation. If you know you can't finish it, you have to bite the bullet and finish it, which is very dangerous. The second project, pull-ups, is targeted training for latissimus dorsi. The same group training, divided into six groups, each group 10 to 12 times. You can find a small partner to help, and let your small partner hold your calf while doing it. You will feel much more relaxed.
The third project is doing push-ups. Push-ups can be said to be an action suitable for all ages, and its effect will not live up to its reputation. Do 5 to 6 groups of push-ups, about 10 to 12 times in each group.
The fourth project, barbell bending. For an action of biceps brachii, select a short barbell with appropriate weight to do four groups, with more than 20 bends in each group, so as to ensure that each action is complete and orderly.