Question 2: How to inhale when pushing and exhale when releasing?
Question 3: I want to lose weight. Should I go to the gym to do some mechanical exercise or yoga, which is better, better and not rebound? Haha, no need. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to scream at the sky in one breath (exercise, improve vital capacity and confidence). Do more exercises every day, such as in-situ take-off, in-situ take-off, run-up take-off (which can effectively promote physical growth and improve jumping ability and explosive force), and hang more horizontal bars and parallel bars if possible (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best not to eat or eat as little pasta as possible (steamed bread, bread, noodles, etc.). ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups and sit-ups at home until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three to five years, you will certainly exercise yourself into a tall, capable, handsome, temperamental, personable appearance, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 4: I'm not particularly fat, but I have a belly, so I want to lose my stomach when I go to the gym. But when I got to the gym, the coach wouldn't let me run and only did mechanical exercises. I do 50 sit-ups every morning and evening, and I can do it in one month!
Question 5: Why do I keep my exercise weight at 130? Mechanical exercise. 1 Nutrition should keep up, mainly in protein.
2 Increase the load
At least once a week, squat to secrete testosterone.
Question 6: Can playing basketball in the gym replace sports? No, playing ball will make your legs stronger and your figure more symmetrical. But if you don't go to the gym to practice strength or overeat, it's impossible to inverted triangle.
Question 7: How do you practice when you first enter the gym? Your exercise goal should be to increase muscles and improve heart and lung function.
Suggestions on Exercise Training to Improve Cardiopulmonary Function
Exercise: running
Exercise frequency: not less than 5 times a week, recommended daily 1 time.
Exercise time: 50~60 minutes
Exercise intensity: Exercise intensity is usually reflected by heart rate, and it is best to control the heart rate during exercise within the range of 74%~84% of the maximum heart rate (220- age).
The principle of muscle growth: muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.
The parts of strength training are the main muscle groups of the whole body, such as upper limbs, chest, back, abdomen and lower limbs. Train muscle groups of different parts twice a week, with an interval of more than 48 hours. The number of training groups in each part is four, and the interval between groups is 2 minutes. There are 8 people in each group, and the weight is 60% of the maximum weight you can complete the action. For example, if you can pull up 50KG at a time in the pull-down action, then you can choose 30KG as the training weight each time.
Strength training plan: Because you are in the gym and you are a beginner, I suggest you use mechanical strength equipment first. You can make a plan according to your actual situation and the principles I gave above.
Upper limb: biceps brachii trainer. Twice a week, Monday 1 time, once on Thursday. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: 60% of the maximum weight to complete this action at one time.
Chest: Badge trainer, self-locking barbell 1 time on Tuesdays and 1 time on Fridays, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Back: pull-down trainer, rowing machine; Twice a week, Wednesday 1 time and Saturday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Abdomen: rotate abdominal muscle training, press the trainer 1 time every day, with an interval of more than 24 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Lower limbs: Pedal the trainer twice a week, Tuesday 1 time and Thursday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above
Dietary precautions:
You can eat two or three eggs a day, but be careful not to eat two or three eggs at a time. Eat a whole egg for breakfast, an egg white at noon and an egg white for dinner (egg yolk cholesterol is too high, one egg yolk a day is enough). Eat two or three at a time, not everyone can digest.
You must eat meat, but what kind of meat should you eat? Eat less meat, even the whole lean meat contains a lot of fat. Eat more chicken and fish with high protein and low fat.
Rice, noodles and other flour and rice carbohydrates are halved, and the insufficient part can be replaced by crude fiber (celery, Chinese cabbage, rape, spinach, Chinese cabbage, etc.). ), it can not only avoid excessive calorie intake, but also increase satiety.
Question 8: The correct way to exercise muscles at home is like this for the first time. The muscles will be sore the next day. The more painful they are, the more persistent they will be. It won't do harm to your health. He will give you as many spindles as you give. When I first practiced, I couldn't lift my arms the next day. I still practiced that night, and the pain slowly went down. If you practice for 2 to 3 months, you will find that as soon as you take off your clothes, others will know that you have practiced, and you should stick to it every day. If you don't practice for a day, your muscles will come out slowly. Lift 30 dumbbells today and 365,438+0 tomorrow. Don't lift too much. Overloading is not good. One more day is enough. After all, your muscles are not built overnight. How much to practice every day depends on your physical condition. 100% pure hand tour, give the best, I wish you find a suitable exercise method as soon as possible.
Question 9: Question A about mechanical motion is uniform circular motion.
The bee car moves in parallel at the same speed, so there is no relative motion between the bee and the axle, and a point on the rim moves in a uniform circular motion relative to the axle, so a point on the rim moves in a uniform circular motion with the axle as a reference.