1. About exercise time ...
I usually have friends who exercise. Generally speaking, what time period is 1 day?
Do it in the morning, after dinner, before going to bed ... everyone is different!
"It doesn't matter as long as there is a little exercise, does it?" Do any friends think so?
But in fact, there is a most suitable time for exercise, which is "evening"
After a meal for a period of time, exercise well will not hinder the relaxation of nerves before going to bed. This time is said to be the most suitable time for exercise.
After knowing the suitable training time, I'll introduce you to the circular training method that you can do at home.
2. according to the length of time! Cycle training method that can be done at home ①3 minutes!
The first thing to introduce is 1 time, which can be completed in 3 minutes.
Being friends for the first time, don't be too reluctant. Let's start here.
(30 seconds) Squat
(30 seconds) one step
(30 seconds) Push-ups
(30 seconds) one step
(30 seconds) Sit-ups
(30 seconds) one step
This combination is 1 day for 3 groups.
After getting used to it, you can slowly and continuously increase the frequency.
But if you walk silently, you will feel that time passes slowly and you will feel very tired, right? !
At this time, as long as you play music of similar length, you will become happier after training.
3. according to the length of time! The cycle training method that can be done at home is 25 minutes!
Next, we will introduce 1 5-minute cycle training cycle.
Friends who are used to 1 3-minute cycle training, please try it.
The training content is as follows:
(30 seconds) Push-ups
(30 seconds) one step
(30 seconds) Sit-ups
(30 seconds) one step
(30 seconds) Step on a low chair (the spoon can also be used) and then step down.
(30 seconds) one step
(30 seconds) Squat
(30 seconds) one step
(30 seconds) Pull back
(30 seconds) one step
This training content is also 1 day to do 3 groups.
Because of the chair, you can exercise your feet and waist!
They are places where you usually exercise less, and you may feel muscle pain at first.
If we continue to carry out this way, we can feel that the effect is becoming more and more obvious.
4. according to the length of time! The cycle training method that can be done at home is 37 minutes!
Finally, the cycle training period of 1 7 minutes is introduced.
Don't underestimate these 7 minutes, which is actually very hard, so it is recommended to have a rest every 10 second. (Remarks)
(30 seconds) Burpee jump (push-up posture, like squatting, the hind feet are retracted forward, then the hands are straight up and jumped up. Repeat quickly. )
(30 seconds) one step
(30 seconds) Push-ups
(30 seconds) one step
(30 seconds) Sit-ups
(30 seconds) one step
(30 seconds) Squat
(30 seconds) one step
(30 seconds) Pull back
(30 seconds) one step
(30 seconds) Hold on (lie down, support the floor with elbows, and spread your hands shoulder width apart)
(30 seconds) one step
(30 seconds) Squat down (about half a step backward, eyes forward, center of gravity on the other leg. Then, come back slowly, and the two * * * do each other)
(30 seconds) one step
This is also 1 day 3 groups.
Having said that, it is better to reduce it to two groups first, and it will not cause too much burden to the body at once!
Don't burden yourself physically and mentally. Easy training is the most important.