You must know how to start fitness.

Thin and beautiful

When is the best time to exercise? 8-9 am: vigorous metabolism, low-intensity exercise in the afternoon 16- 17: motor nerve sensitivity, the best fitness time in the afternoon 19-20: full of energy, high-intensity exercise is the golden period of exercise. At the same time, it is suggested that you exercise for half an hour after dinner (the time is not fixed, you can do it according to your own conditions.

The movement is also orderly.

Warm-up+anaerobic exercise+aerobic exercise+stretching

note:

It is really important to replenish enough water to warm up before and after exercise, so that you can reach your best state in advance, and it is also important to reduce the stretching caused by injury, so that you can recover quickly, relieve pain and improve the effect.

Fitness diet

Before exercise

Appropriate amount of low GI carbohydrates+a small amount of low GI carbohydrates in protein can be selected: whole wheat bread, purple sweet potato, sweet potato, corn, sugar-free oatmeal protein can be selected: eggs, milk, sugar-free soybean milk.

After exercise

Appropriate amount of fast carbohydrate+large amount of protein+fiber carbohydrate can be selected: rice, whole wheat bread, sweet potato and purple potato protein can be selected: chicken breast, beef, fish and shrimp, egg dietary fiber can be selected: broccoli, celery, Chinese cabbage, tomato and cucumber.

How to practice anaerobic exercise

Key points of anaerobic exercise arrangement: one large muscle group at a time+1 small muscle group: back, chest, arms and legs: abdominal, shoulder and arm anaerobic exercise training time is recommended to be 15-30 minutes. Anaerobic exercise can choose strength training or shaping exercise.

Exercise should also pay attention to the order.

Thin thighs: 345 sets of thin legs: women's team stretching exercise thin shoulders: Saturday wild to improve trapezius muscle exercise beautiful posture ballet swan arm thin waist abdomen: Saturday wild vest line to develop exercise

Strength exercise (perseverance)

1 back training: girl dumbbell shaping (back strengthening) 2 shoulder training: girl dumbbell shaping (shoulder strengthening) 3 abdominal training: abdominal ripper advanced edition 4 chest training: girl dumbbell shaping (chest strengthening)

How to practice aerobic exercise?

Choose different aerobic exercises to practice and practice. Stick to an aerobic exercise for a long time, the body is easy to adapt, and you can reach the fat-reducing platform period faster. It will be better to cooperate with various aerobic exercises! Aerobic exercise time is suggested to be 30-45 minutes. Excessive aerobic exercise makes the body lose a lot of muscles, but it will reduce metabolism, which is not conducive to fat loss.

Priority is given to HIIT high-intensity indirect training.

High fat burning efficiency, with the characteristics of continuous fat burning. After HIIT exercise, the body is still in a state of fat burning for a period of time.

Aerobic exercise selection

1, jump rope for 30 minutes

Step 2 run for 45 minutes

3. Aerobic exercise for 35 minutes

4.HIIT training for 20 minutes

Remember! Remember to stretch massage after exercise!