What is the reason for fitness?
(1) Fitness enables people to have a strong body shape and correct posture.
Fitness can stabilize joints, improve flexibility, make muscles look stronger and stronger, and make them symmetrical, smooth lines, elastic muscles, graceful posture and coordinated movements.
(B) Fitness makes the body develop in an all-round way
Physical fitness refers to the ability of human organs and systems in muscle activities, including physical fitness (strength, speed, endurance, agility and flexibility) and basic activity ability (walking, running, jumping, throwing, climbing, climbing, etc.). In the process of fitness, the two promote each other and develop together, thus making the human body function develop in an all-round way.
(c) Fitness to improve the functions of internal organs and systems
The direct effect of fitness on human body is the consumption of material energy. In order to meet the consumption of fitness, all organ systems must coordinate and cooperate with each other, speed up the work, and finally improve the function of organs, and at the same time, their morphological structure will change accordingly. The change of morphological structure creates conditions for further improvement of functions. The two promote each other, thus improving the function of internal organs.
(D) Fitness can optimize the mentality.
Fitness helps to get a good emotional experience, make self-concept clearer, help to form a harmonious interpersonal relationship and eliminate mental illness.
How to exercise?
Every great victory begins with an idea and a subsequent plan. Success seldom comes from accidents. So first of all, we should establish an idea that fitness is to make ourselves better. Secondly, we should make a plan that suits us according to this idea. Let me introduce you to a general fitness program, hoping to help you in need:
Stage 1: 1 ~ 4 weeks
Novice training program
The training intensity at this stage is not high. At this stage, you should learn to practice in the right order, master a fixed amount of training, and know how to relax your muscles after a day's exercise.
The second stage: 5 ~ 8 weeks
Intermediate training program
This stage includes four days of aerobic exercise and four days of resistance training, which can better target each muscle group, accelerate your metabolism and achieve a real fat burning state. In addition, in order to exercise extra muscle details, some other exercises and a three-day abdominal muscle training were added.
Stage 3: 9 ~ 12 weeks
Advanced training program
There are still four days of resistance training every week, plus 1 day aerobic exercise, and the daily training time is extended from 30 minutes to 40 minutes. There is only one purpose to add these extra aerobic exercises: to get rid of excess fat in the body more.
(The specific fitness programs introduced in the figure can be found in related sports application software. )
Why do you insist on fitness? Let me show you several sets of comparison charts first, and then I will know why I insist on fitness.
1? Fitness for a long time, the body will become more and more beautiful.
2? Fitness becomes a habit after a long time, just like eating and drinking water, there is nothing to stick to.
3? Fitness gives people confidence. Go to the gym and do aerobic exercise when you are in a bad mood. After taking a shower, you feel very happy, and the unhappy things disappear.
4? For me, fitness has changed me from a chubby girl to a girl who likes to lift iron. I love it and like it very much.
Fitness for a long time will be addictive and will love more and more. Stick to it and you will get what you want.
Why do we exercise? This is a question in many people's minds.
Many people may not know what they are doing even if they have been exercising continuously.
Lose weight, train the figure of online celebrities into stars and fitness, catch up with the trend and look progressive and fashionable. ...
There is nothing wrong with these, but they have nothing to do with the nature of fitness.
Once you can't grasp the essence, you will easily go astray.
In my opinion, the essence of fitness lies in "inner communication through exercise".
Such a simple and easy-to-understand idea is rarely mentioned.
This may be a sad thing, so it shows its value.
One of the benefits of male fitness: strengthening muscles
Most men exercise to lose weight and gain muscle. Body shape is important for women, as well as for men. In order to achieve the effect of muscle gain, we must exercise and keep fit to realize our muscle growth. No matter which part of our body wants to gain muscle, it can be achieved through exercise and fitness, because there are many ways of exercise and fitness, and there are different actions for different muscles. As long as you stick to it, you can see very good results.
The second benefit of male fitness: exercise endurance.
Exercise and fitness need our endurance very much, because some movements are difficult, and we often feel very tired and even want to give up during exercise, so only by endurance can we achieve long-term results. If a man can persist in completing exercise, it shows that he has strong self-control and good endurance. In the process of exercise, not only our endurance can get better and better, but also our physical endurance can get better and better.
Three benefits of male fitness: strengthening physical fitness.
Fitness can effectively accelerate the metabolism in our body and help improve our immunity. If a frail friend exercises regularly, he can find that his body becomes tougher and less likely to get sick. Both health and all aspects of our physical fitness can be effectively improved.
Warm up before going to the gym every day. The gradient is 4. The speed is 6. Walk 12 minutes. The purpose of this is to make preparations and prevent sports injuries. Then, practice one part of the chest, back, legs and abdomen with targeted instruments every day, and find 3-4 instruments for each part, each group will do 16, and each instrument will do four groups. The interval between each group of actions should not exceed one minute. Pay attention to imitation and feeling. The learning channel is online video learning, taking the instruction manual to school, consulting the good god who practices in the gym, and finally talking about feelings. Why do you have to feel? Because it is easy for you to make action patterns according to imitation, but the essence is: Did you really stimulate the target muscles effectively? Sometimes if you deviate a little, the exciting part will deviate from the center. This needs to be carefully understood by yourself, but it is very important to do efficient exercise. The purpose of this part is to improve the muscle content, and then, run or elliptical machine or bike every day according to your mood, and do it at a certain speed for more than 40 minutes. Why speed? If the speed is too low, there is no consumption. If the speed is too high, aerobic exercise will become anaerobic exercise. According to the speed control and heart rate, the time should be at least 40 minutes, but not more than 1 hour. After a long time, it will consume valuable muscles, so it varies from person to person, so you should master it yourself. There is nothing to say in this part. The purpose of this part is to reduce fat. The above three parts are carried out in turn, and you can practice for two days and take a day off. According to your own pace, it takes about two hours to complete once. Exercise is a step-by-step thing. As long as you surpass yourself every day and complete the quantification every day, the quantitative change will definitely have a qualitative change. I believe you will witness the miracle in the end, and wish you a good figure as soon as possible. Most importantly, shut up! ! ! Pay attention to diet adjustment, abstain from drinking, barbecue, beer and fried food, and avoid high-sugar desserts, chocolates and snacks. Eat strawberries and blueberries as low GI fruits. The cruel fact is that fruits with high GI will turn into fat if you eat too much. Don't sleep more than 1 1 every day, otherwise all the above hard work will be in vain.
There are many reasons for fitness, some are used to lose weight, some are personal hobbies, some are physical fitness, some are personal occupations and so on.
Take myself for example: I have been attracted by the muscles that I can use all over my body after fitness, so that I have been working hard and persevering, and I have not given up my ideal. Although I started a little late, my weight has reached a slightly fat type during exercise, but after my efforts, I recovered to my normal body shape in half a month, not far from my muscle state.
If you want to keep fit, you must make your own plan, and make your own plan according to your body's endurance. What about me? Ask yourself to do 100 push-ups, 100 sit-ups, 100 weight squats, 100 dumbbells, two bends, 100 dumbbell side bends, plus running. Every day, I will try to complete my plan. Seeing that you are much stronger today than yesterday, this is your motivation to persist. You must keep him going with a belief, no matter how busy and tired you are. Once you have made a plan, don't give up.