This can train basic muscle endurance and upper limb explosive force.
Sit-ups: If you have special equipment for training sit-ups, I suggest you hold 65,438+00 kilograms on your chest and do 65,438+00 continuously. If not, and you are training by yourself, then do 20, don't give up halfway, bite your teeth and finish this training. Two groups a day, 20 in each group.
Squat up: stand up after squatting, put your head in your hands, stop your back, squat slowly and stand up quickly, 20 a day, 10 in a group, and finish it sooner or later.
After finishing the above three items, you should move your limbs, punch and kick, and then leg press, twist your waist and press your shoulders. Leg press's purpose is not to cheat you, but to keep your muscles elastic. Waist twisting is to keep the waist flexible and prevent lumbar disc herniation. Pressing the shoulders can help relax the muscles of the shoulders and back.
The above projects should be done sooner or later, so don't relax.
While doing strength training, don't forget cardiovascular training. The training of cardiovascular system is mainly accomplished through endurance training such as running and skipping rope. In modern society, the pace of life is so fast that there is no time for you to make time to run and jump rope every day. What should we do?
Now most of us live in a residential area, and the lowest building in the residential area is 7 floors, so we can choose the way of climbing stairs. Climbing stairs is very physical, so its exercise effect on cardiovascular system is better than that on flat ground. However, because climbing stairs will cause great pressure on the leg joints, people with leg joints problems should climb slowly. If your whole body is normal, you can climb the stairs as fast as you can, such as the seventh floor, and you can climb up from the first floor.
After going back and forth twice like this, you usually feel tired. At this time, you can adjust yourself by walking up and down slowly. Be careful not to sit down immediately when your heart is beating fast. Adjust yourself before you rest.
Beginners will feel very tired after finishing the above exercises. You can massage your thighs and have a rest at this time.
After half an hour, you can take a warm bath, neither hot nor cold, which will relieve fatigue. Remember to have a good rest the next day and don't need any more training. After training, you should train again every other day to make your body adapt better.
After two weeks and a month, we can enter the second stage. When to enter the second stage depends on your physical condition. Remember, haste makes waste.
In the second stage, we still train the same events, but the number has changed. The number of push-ups has changed from one group per day 10 to 25 groups per day, and it is still done sooner or later.
The reason why you don't arrange the five-five evolution is because after a period of training, your body becomes stronger. If you are in a group of 15, there will not be much exercise effect, so you arrange a group of 25 people to push your body to the temporary limit again.
Sit-ups or do two groups every day, 50 in each group. As long as you are not too overweight, you can definitely complete 50 training in each group if you keep training for one month.
Increase the amount of training in each group to 20, or two groups a day, and finish it sooner or later.
The amount of training for climbing stairs should also be increased. By this time, you should have adapted to the previous training, so you should increase the number of stair turn-back running events from the original two to four. If you can't complete four turns, at least try your best to complete three turns. The fourth turn can slow down, and then you have to walk back and forth slowly to relax.
The above projects are still based on the principle of training every other day, not every day. People need rest to recover. In the second stage, we should do it every day, do what we can, and be careful not to strain muscles and ligaments.
The duration of the second stage depends on your own physical fitness until you can complete the above projects without too much effort.
I know a man who was 38 years old. Due to the pressure of work and too much entertainment, his health is already very poor. At that time, when we were chatting together, he said that he was insomnia, listless, often flustered, short of breath and dizzy, and could not come to accompany his wife once a week. Time is not long, quality is not high, even his desire is almost gone. Later, I suggested that he exercise like this. The first stage took him three months.
He practiced like this for eight months, and his waistline increased by two sizes, from wearing 29 pants to 32. He is not dependent on alcohol, and his liver is not full of alcohol and fat. He was full of energy, insomnia and dizziness, and even gave up smoking.
Later, when it comes to male glory, people are no longer depressed, hehe.
So as long as you keep exercising, it is entirely possible to grow from a small Shenyang to a macho man! This article ends here. I'm going to compete with barbells myself, and I'm moving towards the goal of being a man in Chunge!
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It is important to exercise hard, but you can't leave internal injuries. When you are tired, you need a certain breathing method. That is to say, "pranayama" is the use of reverse abdominal breathing, also known as "acquired method". The airway is "mixed vitality" rather than "meridian qi". That is, not in the order of the twelve meridians. "Breathe first and then shout, one in and one out." First rise and then fall, one liter and one volt. Endogenous abdomen is the destination of qi. Inhale and exhale, don't make a sound. "Then he said," Take Gu Dao down, go to the Jade Pagoda, or stand or sit, inhale into your throat, send him down with your heart, and stop at the bottom. There is a way to rise, the bones are lifted together, and there is a place to fall, swallowing. "The so-called promotion is the increase of air entrainment, and the so-called reduction is the decrease of air conduction. The descending gas will gradually contract and fall into the abdomen. The high bone behind the ear, called Lou Yu by boxers, is not an acupoint; The position of Shukou is from the upper back to Jiaji point, and boxers are collectively called Shukou, not acupoint. Now let's introduce the posture and gas of sitting and standing (that is, standing piles) respectively. When practicing sitting exercises, you can sit cross-legged on the couch, close your eyes, put your tongue above the upper palate, put your hands on the lower abdomen, and face the Laogong point inside and outside. You can also sit on a bench with your feet on the ground and your thighs flat. Hands can be placed on both thighs, palms down. Still close your eyes and put your tongue on your palate. When pranayama comes from the nostrils, it should be even and slender, as if the lungs are still breathing only through the navel. When the gas is flat, take a breath and lead it from Yongquan along the two thighs to the abdomen and then to the sides. When the hypochondriac bone is lifted, the qi is sent to the high bone behind the ear-that is, the jade building is also lifted. Then arrive at Baihui. When descending qi, it is guided by breathing, from Baihui to Tang Yin, through people's mouth, and then from tongue to throat. So use the tip of your tongue to collect qi. Then it passes from the throat to the back, which is also the so-called "swallowing mouth". Go straight from the front to the back, and go down to Dantian along Ren meridian. When the abdomen is full of qi, it goes down through the perineum and through the tail, so it is necessary to contract the valley meridians to ventilate the channel, and the coccyx should be turned forward and upward, which is called "lifting the anus and contracting the kidney", then the qi can reach the life gate, clamp the spine and jade pillow, and reach the mud pill (that is, Baihui, called the mud pill palace in Taoism). Yu Zhen acupoint is located at the back of the high bone behind the brain, which is also a place where internal qi is difficult to pass through. We should look at the top of our heads with our eyes and guide them slowly. This cycle is endless, and this is the small Sunday method. "Boxing Classic" describes the method of promoting qi in this passage as follows: "Hold fast to Gu Dao's internal middle lift, and the bones at the tail are wrinkled, and the jade pillow is sad to see the tripod, and come to the abdomen to save the news. Carefully build the bridge, and get down to the underground pool at noon 12. Hold your head, tie it to a horse, and build the foundation of Tian Dan's seabed. I was happy for a while and returned to my heart. After practicing for a long time, it becomes a rigid body, and all diseases are removed like children. "When you receive the work, you will receive your breath in the abdomen, and you will feel that your breath is getting smaller and smaller, just like a crouching tiger, hidden dragon. Then send it down with meaning until it jumps. Take it.
So combine inside and outside, and make good use of this person's encouragement.