1, slimming action
Action 1: Stretch your legs vertically. Lie on your back on the floor with your legs straight up and your knees crossed; Shrink the abdomen and lift the scapula off the ground. The feeling is to move your chest to your feet. Keep your legs in a fixed posture and imagine the feeling of abdominal compression on your spine; Repeat 12— 16 times.
Action 2: Step on the bike. Lie on your back on the floor with your hands crossed behind your head; Fold your knees to your chest and lift your shoulder blades off the ground; Straighten your left leg at an angle of about 45 degrees with the ground, and twist your upper body to the right at the same time, so that your left elbow is close to your right knee; Change the right leg immediately after returning to the original position, so that the right elbow is close to the left knee, and turn left and right. Repeat like riding a bike 12- 16 times.
Action 3: Stretch your arms and abdomen. Lying on the mat, your arms are naturally straight to the back of your head, your hands are locked and your arms are against your ears; Abdomen, shoulder blades up; Repeat 12— 16 times.
Action 4: abdomen and buttocks. Lie on your back on the floor with your hands flat on the floor, or put your arms crossed behind your head; Legs and knees cling to the chest, making it 90 degrees; Abdomen, hips off the ground, legs moving up; The movement range is very small, just lift the hips without shaking the legs, and repeat 12- 16 times;
Action 5: u-shaped leg extension. Lie on your back on the ground with your legs vertically extended to the ceiling; Gently wrap your hands around your head, tuck in your abdomen, and lift your shoulder blades toward the ceiling; At the same time, stretch your feet and lift your heels upward, body form U-shaped; Repeat 12— 16 times.
2. Make a spring fitness plan
First of all, simplicity is the most important thing
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. Finally, 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.