Efficient training

Complete training process

Complete training process

Training frequency:

3-5 times a week. You don't need to exercise every day, you should give your body some time to rest and recover.

Motion sequence:

Warm-up activities, aerobic exercise, aerobic training, stretching and relaxing, and taking beautiful photos.

Corresponding time:

The overall training time is less than 2 hours at a time. One-time exercise for too long is afraid of fainting or being tired of fitness.

Preheating activation

10 minutes or so

Do some low-intensity training, such as running, skipping, jumping, leg lifting and so on. First of all, exercise and warm up the whole body. It can arouse motor nerves, increase joint flexibility, and make the body enter the state of motion faster.

If you don't warm up and do some high-intensity training directly, your muscles and ligaments will be easily strained.

If you focus on which part, you need to activate the corresponding muscle groups.

anaerobic exercise

About 40 minutes.

Namely: resistance training, the scheme includes: action+repetition times+number of groups. Each action should be completed in 2-4 groups, and each group should be repeated 8- 15 times. Those with good physical fitness or those who want to specialize in muscle endurance training can increase the number of repetitions and groups.

You can practice one muscle group every day, or mix large and small muscle groups. Don't train the same muscle group for two days in a row, it will be too much.

Main muscle groups: chest, back, buttocks and legs.

Small muscle groups: shoulders, arms and abdomen.

aerobic exercise

About 40 minutes.

Common aerobic exercise: walking, running, cycling, swimming, tennis and basketball. Participating in group classes such as fighting classes and aerobic classes is a good way to improve aerobic fitness.

Doing only 1 aerobic exercise for a long time will make the body adapt gradually, and then the platform period will come earlier.

Aerobic exercise is not as long as possible. Excessive exercise will also lose a lot of muscles and reduce metabolism, which is not conducive to fat loss.

It is recommended to choose high-intensity interval training (HIIT). This kind of training has a higher fat burning effect and will make you burn fat continuously after stopping exercise, which is also commonly known as being thin when lying down.

Tensile relaxation

10 minutes or so

Auxiliary tools: foam shaft, fascia gun, lacing plate.

Be sure to stretch after exercise! Stretching can improve flexibility and flexibility, help to relax muscles, accelerate the elimination of lactic acid, and relieve the pain caused by exercise. And stretching is really comfortable. You can try yoga if you can!

How to make a training plan that suits you?

Understand your physical condition, confirm your training goals, and evaluate the frequency and time of training according to your life and work rhythm. Look up information, experience, do your homework, and find a suitable plan. Training should be gradual. You can communicate with private teachers and get some professional guidance if you have the conditions.

Common misunderstandings of novice fitness

As long as I start exercising, I must stick to it all my life, otherwise I will rebound and get fatter when I stop, so I choose not to start.

Then I exercise every day, can I eat casually? Don't worry.

I want to lose weight, so I do aerobic exercise. I run every day.

I want to have thin legs and the same breasts.