"Morning exercises" from bed should start with blinking. After waking up, don't get up immediately, but "lie in bed" for five minutes to let the biological clock adapt from slow to fast. At this time, you can rub your stomach, knock on your teeth, lift your anus, "comb your hair" (using five fingers as a comb is actually a head massage) and have a "psychological bath", which means thinking about happy and gratifying things, welcoming a new day with happiness and "getting up in happiness".

Pay attention to drinking a cup of boiled water (cold water or warm water) after drinking water in the morning to dilute the blood viscosity, eliminate the toxins accumulated in the body and play the role of internal washing. Then defecate to minimize the reabsorption of intestinal endotoxin by the large intestine.

Proper morning exercise is the "source of vitality" and the first start of a day's activities, which has a "switching effect". Light morning exercises can make people full of energy and vitality all day, and enhance their sense of humor and artistic appeal, which is not easy to cause endocrine disorders, and can also reduce anxiety and improve sleep quality. All this is achieved on the basis that light morning exercise can enhance the order of human biological clock. Morning exercise should be moderate, and it will be effective only if you stop sweating.

Don't do morning exercises on an empty stomach. Don't do morning exercises on an empty stomach or full stomach. You can eat some food, such as bread, milk, eggs, fruits, etc., and do morning exercises outdoors after eating half full.

Do morning exercises and "smell the chicken dancing"

Some people even get up at three or four o'clock to exercise and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh.

Not suitable for morning exercise in rainy and foggy weather. The current "fog" is different from the previous "water mist". Due to serious pollution, it is now mostly "polluted fog". Tiny droplets contain a lot of pollutants and pathogenic bacteria. When doing morning exercises, the amount of breathing increases and more pollutants will be inhaled. In severe cases, it will cause dyspnea, chest tightness and palpitation. Heart disease, cerebrovascular disease, especially not going out for morning exercise.

The temperature is too low to do morning exercises. If the temperature in winter morning is too low, or the temperature drops suddenly, it is not suitable for morning exercise, especially for the elderly and infirm, who have poor body temperature regulation ability and are prone to catching a cold. The elderly should also pay attention to keeping out the cold.

Don't do morning exercises in the forest on rainy days. Although you can still do morning exercises in rainy days, don't do it in the forest, because at this time, trees will still breathe oxygen and spit out carbon, which will cause carbon dioxide poisoning. At the same time, it is not suitable for morning exercise on the roadside, near factories and crowded places, which is seriously polluted and harmful to the body.

Simple fitness method

The following fitness methods can be carried out when the housework is busy or the office does not affect others.

First, a posture of Zhong Jian:

1, feet slightly apart, hands akimbo.

2, stand on tiptoe, use the strength of the arch to make the body rise, and then the heel falls to the ground.

3. Repeat this action repeatedly.

Two or three points Zhong Jian posture:

If you have been on the phone, you can use the "hands-free" calling mode of your mobile phone to do the following during a call:

1, sit on the edge of the chair with your thighs and calves at right angles. Hands fork open under the hips to support the body and lift the hips.

Chair, keep your back straight and tighten your hips.

2. Bend your elbow and let your body sink slowly until your forearm and upper arm are at right angles.

3. Lift your body and straighten your arms again.

Diet strategy of bodybuilding champion

Is there any way to get more benefits from diet?

Yes, the practice of bodybuilding champions proves that the following unique diet strategies can make you have stronger muscles, less fat and better training state.

Strategy 1: Dinner is high in protein

Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep.

Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells.

Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.

Strategy 2: Eat high protein after training.

Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids.

After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort.

Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.

Pure whey protein powder can replenish protein in time, reduce the damage of muscle tissue, increase the activities of fatty acid synthetase and muscle glycogen synthetase, promote the synthesis of protein, improve the reserve of energy substances in muscle, promote muscle anabolism, make muscle grow and improve strength.