Fitness does not mean that the longer you exercise, the better. We should exercise correctly. Here are some scientific fitness methods. The following is for reference only!
1 hour
Every time you exercise, the time should be controlled at 1 hour. It is not that the longer the exercise time, the better the exercise effect. Any exercise will damage your joints, and ultra-intense and long-term exercise will do more harm to your joints.
2 catalogue
In other words, you should practice two parts every time you exercise. If your waist is thick, you can't just exercise your waist wildly, but also exercise your abdomen or chest.
Three movements
Each part should combine more than three action modes. Are you looking forward to this kind of exercise?
4 groups of exercises
You need at least 4 sets of exercises at a time.
5 catering food
In addition to high protein and low fat, it is also important to eat less and eat more meals. In addition to the normal three-meal diet, you can also add afternoon tea and supper. Of course, we should use cucumbers instead of hamburgers for dinner.
Six parts
The whole body can be divided into six parts, and the focus of each part is different. For example, chest and shoulder push exercises; Dorsal muscles and trapezius muscles focus on stretching exercises; The arms (inside and outside) are bending and stretching; Other sports such as waist, legs and abdomen can be trained under the guidance of a coach.
7-day cycle
The training cycle should take 7 days as a cycle (muscle training), take a day off every three days to relax and exercise all parts twice a week.
Eight times
Exercise your muscles. Each group moves about 8 times.
Nine weeks
A complete fitness training program will not last more than 9 weeks. After this training, it's best to rest for a week to relax your body, and then change to another training program, but you should control your diet during the rest. A scientific fitness plan is the best.
Scientific fitness method
Fitness varies from person to person.
At first, you can play Tai Ji Chuan, Tai Chi sword, take a walk, jog and do fitness gymnastics. Later, with the improvement of physical fitness, step by step, gradually increase the intensity of exercise, and then carry out high-intensity exercise; Because mental workers often use their brains and sit still at their desks, walking, jogging, climbing mountains, playing ball, swimming, gymnastics and so on. It is a good fitness program for mental workers to enhance their cardiopulmonary function and physique;
Because retirees are older, they are not suitable for high-intensity exercise. Tai Ji Chuan, Qigong, walking, jogging, croquet, broadcast gymnastics and other activities can nourish the mood and prolong life. You can choose several kinds of cooperation. Obese people can choose cycling, ball games, long-distance running, swimming, skipping rope, kicking shuttlecock and other activities to consume excess fat in the body and make the body fit and slim;
Thin people should choose exercise to enhance muscle strength and promote digestion and absorption. The former, such as push-ups, parallel bars, tensioners and dumbbells; The latter includes running, swimming, broadcast gymnastics, Tai Ji Chuan and ball games.
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