June 27th (Monday): 19 minutes /23:30 to sleep.

Afternoon: Pamela warms up (3 minutes)+Pamela stovepipe (7 minutes)+splayed stretcher (4 minutes)+Pamela leg stretching (5 minutes).

June 28th (Tuesday): 23 minutes +40 minutes/fall asleep at 23: 30.

Morning: Pamela warms up (3 minutes) *2+ Pamela stovepipe (7 minutes)+Figure-8 stretcher (4 minutes)+Pamela leg stretching (3 minutes)+Pamela stovepipe (3 minutes).

Evening: Little Grey Hat in Duoyan Zheng (30 minutes)+Little Red Riding Hood in Duoyan Zheng (10 minutes).

June 29th (Wednesday): 59 minutes /00: 15 to sleep.

Evening: Duoyan Zheng Little Grey Hat (30 minutes)+Duoyan Zheng Little Red Riding Hood (20 minutes)+Pamela stovepipe (7 minutes)+Pamela leg stretching (2 minutes).

June 30th (Thursday): Fall asleep at 67 minutes /00:30.

Evening: Duoyan Zheng Little Grey Hat (30 minutes)+Duoyan Zheng Little Red Riding Hood (30 minutes)+Pamela stovepipe (7 minutes).

July 1 (Friday): fall asleep at 22 minutes /23:20.

Evening: Pamela stovepipe (12 minutes)+Duoyan Zheng Little Red Riding Hood (7 minutes)+splayed stretcher (3 minutes).

July 2nd (Saturday): No/I fell asleep at 22: 30.

July 3rd (Wednesday): No sleep at 22: 30.

Mood record:

The eighth day: rest day, with plenty of time, I found a few small videos of Pamela to follow, and a basic warm-up video, followed by watching it several times and learned the movements. Although it is the eighth day, Pamela's stovepipe movements will still be difficult to do, especially the jumping part. In addition, I have a new video of abdominal exercises in standing position, and I will try to practice it next month. Sweating a lot, I believe that with the accumulation of time, I will lose weight.

Day 9: The knee will react when the leg is bent, and then observe the situation!

Day 10: Hunger is serious, and I can't wait to go home for exercise after work, and my physical fitness is obviously improved. I need to control the rhythm and breathing of squatting and jumping, and my knee will react less.

Day 1 1 day: control breathing.

Day 12: control your breathing, Pamela stovepipe, and finally you can do it for 5 minutes.

Day 13: A little tired. I have to get up after 5 o'clock tomorrow, so I will go to bed early today.

Day 14: The venue is stuffy for a whole day, and I feel dizzy and weak, so I will wait until my physical strength recovers.

Feeling:

1, insist on at least 2 1 day for each exercise. Before forming a habit, don't be greedy and don't disturb the already formed habit.

Last week, Pamela insisted on 7 minutes every day, only 7 days, and she could obviously feel that her physical strength and muscle endurance had improved. With the improvement of physical fitness, plus a stronger willingness to exercise after a week, I instinctively want to exercise more, and the amount of exercise will increase unconsciously. Judging from this week's situation, there is nothing wrong with the body, especially on rest days, but if you concentrate on practicing at night, you will sweat more slowly and your motor nerves will be calmer, which will lead to sleeping late and affect your sleep time and quality. So in the last two days, I was exhausted. Although I thought about doing exercise at that time, I couldn't support myself, and I also blamed myself for not insisting. Generally speaking, although the amount of exercise has come up, it is also interrupted for 2 days.

? 1, decided to return to the original state, and only do Pamela stovepipe (12 minutes)+figure-8 stretcher (3 minutes)+Pamela leg stretching (3 minutes) every night, and insist on at least 2 1 day, keep good sleep and rhythm, and then adjust as needed after control.

? 2. If you feel that you don't get enough exercise every day and want to increase your exercise, try to explore at other time periods.

2. Pay attention to the cultivation of habits, physical fitness and skills first, and don't care too much about the amount of exercise at first. When the habit is formed, the physical fitness keeps up, the sports skills are mastered, and the work standards are guaranteed to be in place every time, then consider increasing the daily exercise.

3, adjust sleep, not just set an alarm clock, what time to sleep. How to arrange, do and feel two hours before going to bed are the things that determine the quality of sleep.

4. Pay attention to your body's feelings, record your body's feelings more and record your mood less.

Plans for next week:

Adjust the rhythm before going to bed, control the exercise time, and cultivate a way to fall asleep calmly and on time.