Introduction to fitness must be seen.

1, when is the exercise efficiency high?

1. 8-9 am: the human body has a strong metabolism;

2. 16- 17 pm: motor nerve sensitivity;

3. 19-20 pm: The body is full of energy;

It is not recommended to exercise after 2 1 in the evening to avoid insomnia caused by nervous excitement.

2, the order of action arrangement

Warm-up+strength training+aerobic exercise+stretching after practice.

3. How to eat after exercise?

Before exercise: moderate amount of low GI carbohydrates+a small amount of protein;

Low GI carbohydrates can be selected: whole wheat bread, purple potato, sweet potato, corn, sugar-free oats;

Protein can choose: eggs, milk, sugar-free soybean milk;

After exercise: you can choose an appropriate amount of fast carbohydrates+a lot of protein and fiber carbohydrates; Protein can choose rice, bananas, whole wheat bread: chicken breast, beef, fish and shrimp, and protein dietary fiber: broccoli, coriander, Chinese cabbage, cucumber and tomato.

Note: Be sure to drink plenty of water during exercise, about once every 15 minutes!

Strength training exercises?

1. Strength training

1, one large muscle group+one small muscle group at a time;

Main muscle groups: back/chest/buttocks and legs;

Small muscle groups: abdomen/shoulders/arms.

2. The recommended time for strength training is 15-30 minutes.

2. Shaping training

1, Thinness of thigh: the 345th set of ballet;

2, stovepipe: female leg stretching exercise;

3, thin waist and abdomen: Saturday wild vest line to develop exercise;

4, thin shoulders: improve trapezius exercise on Saturday;

5, thin arms: beautiful ballet swan arms.

3. Strength training suggestions

1, chest training: dumbbell shaping and chest strengthening for girls;

2. Back training: dumbbell shaping and back strengthening for girls;

3. Shoulder training: dumbbell shaping and shoulder strengthening for girls;

4, abdominal exercise: advanced version of abdominal muscle tear.

Aerobic exercise

1. Time: 30-4 minutes is recommended.

Excessive aerobic exercise will make the body lose a lot of muscles, but it will reduce metabolism. Not conducive to fat loss.

2. Give priority to HIIT high-intensity indirect training. HIIT training not only has high fat burning efficiency, but also has the characteristics of continuous fat burning. In other words, when you stop exercising, your body will still be in a state of burning fat, which will make the exercise effect twice the result with half the effort.

3. Aerobic exercise recommendation

1. Run for 45 minutes;

2. Aerobic exercise for 35 minutes;

3. Jump rope for 30 minutes;

4.HIIT trained for 20 minutes.