Analysis:

Start exercising before breakfast on the first day. Choose a route of two to three kilometers, spend 10 minutes walking as a warm-up, and feel that the activity can officially start after it starts. First find yourself a specific goal-a tree or a house on the side of the road, about 200 meters away from yourself. Run first, then go quickly to the destination, and then run to another goal. Repeat a dozen times, about 20 minutes. By this time, you should be very tired. Take a walk and do relaxation exercises, or your calves and thighs will hurt for a long time.

Relax the muscles at the back of the calf: face a tree (or a telephone pole or a wall), put your hands on the trunk, with one leg bent in front of you and the other straight. Keep your heel flat and hold it like a tree. Hold this position for 30 seconds, and then switch legs.

Relax the muscles outside the thigh: Similarly, facing a tree (or a telephone pole or a wall), put one hand on the trunk, grab the ankle and pull the heel to the hip. Breathe as high as possible. Hold this position for 30 seconds, and then switch legs.

Relax gluteal muscles: put one leg straight on the stump (or bench) and the other leg straight on the ground. Tilt your upper body easily, bend your knees, and put it down slowly and easily. Hold this position for 30 seconds, and then switch legs.

Fitness program: Wandering by bike.

Best practice place: street without motor vehicles.

In the morning, my mind is clear and my sports function is active. Find a place where there are not many cars and concentrate on "grinding" bicycles. The so-called "grinding" riding does not mean blindly riding fast, but controlling the number of revolutions of the pedal with your familiar strength, which gives you a feeling of speed. You can ride on the flat ground for five minutes first, and then start "grinding" for 30 to 40 minutes. At this time, your heart rate is gradually accelerating. You can grasp the faucet with your hands, relax your upper body, and hold your abdomen and chest in this position, so that you can exercise your abdominal muscles. Your legs are very nervous after the exercise, so relax your legs and go home.

Relax the muscles at the back of the calf: grab the handle with both hands, stand up on the bicycle running at a low speed, put down one heel, retract it, and then put the other heel down to the ground.

Relax tendons: When riding a bicycle, one foot leaves the pedal, shakes the calf, and then changes legs. After work at night, take roller skates to a path in the community, or go to the parking lot of the supermarket, or go to the square or pedestrian street, slide quickly, and push your left leg and right leg alternately. When skating, open one arm from time to time, so that the air resistance will be greater and the exercise will be more effective. After 40 minutes, my legs feel heavy, indicating that my back and calves have been fully exercised, and now I can start to relax.

Relax latissimus dorsi: tuck in, slide, and stretch your hands forward as far as possible. Take a deep breath to stretch the whole back muscles.

Relax hind leg muscles: To relax the calf, take off your skates and do the same stretching exercise as on Monday. This day's exercise is also arranged in the morning. Find a place with at least 100 steps to warm up first-50 steps up, 50 steps down, and repeat twice. Then it went up and down 10 times. If you feel relaxed, increase the pace to two or three levels, and the speed will be faster and faster.

After going down to the bottom of the stairs for the last time, do an intensive exercise: jump with your feet 20 times on the sidewalk. Repeat at least three times, each time with an interval of one minute; You can also jump left and right 20 times. Repeat three times; Or put your feet on the edge of the sidewalk to keep balance, stand on tiptoe and put them down 20 times to keep your legs upright. Repeat it three times.

After exercise: After falling and walking, my thighs and legs are very tense. Stretch to relax your muscles.

Relax the thigh muscles in pairs: put one foot on the fourth step and the other foot on the ground, with the front legs bent and the rear legs straight. Then exchange.

Do you like traveling? Today, you can "stroll" around the tourist attractions you are interested in. Don't forget to choose a clear route (mark it on the map or record all the details in a book) and go by bike. Don't travel too long. Ride for 45 minutes to an hour like Tuesday and "swim" around the scenic spot. Not only will you fully exercise your legs and back, but you may also find some streets you didn't know before. Do you kill two birds with one stone? After the exercise, do the same relaxation exercise as Tuesday to avoid sports injuries. The last day's slimming plan needs the participation of good friends. Fortunately, it's the weekend, so she should have time. Park, square or playground, two people pass the ball for 20 minutes. Passing seems like a game, but it actually involves a lot of practice: stand up, move, put your hands behind your head, straighten your arms, bounce, don't bounce ... your whole body will be nervous. You can also play the following two small games:

* * * Passing: In order to increase the tension of abdominal muscles, sit face to face, with a distance of at least five meters, and throw the ball ten times in an upward movement (when the opponent passes the ball to you, lean forward, lift your upper body and take a deep breath to return the ball). Repeat four times.

Back-to-back pass: stand, back to back, pass the ball around your body 20 times, and keep your legs still. Repeat three times; Stand still, back to back, pass the ball once between your legs and once over your head. Repeat ten times.

After these exercises, your thighs and back are moving, so you must do stretching exercises to restore your state.

Relax trapezius and thigh muscles: sit face to face, tighten your legs, foot to foot, and hold hands in turn. Or, sit face to face with the ball between you. Tilt your upper body and roll the ball until your opponent. Repeat five times for each person, and gradually increase the stretching range.

The six-day slimming method provided by experts is very effective, but the effect still varies from person to person. In order to make it work best, you need to pay great attention to each of the following links:

1, use every moment of inactivity to tighten and relax hip muscles. Inhale (abdomen) and exhale (abdomen) as much as possible to increase the tension of abdominal muscles.

2, in order to avoid hunger and maintain energy, always arrange things in the stomach before exercise, but the stomach is not so important (the last meal is at least two hours ago). If it's dinner time, eat a baguette before you leave, take one with you, and you can eat it after 45 minutes of exercise. It is best to use body supplements, which are low in oil and rich in carbohydrates.

Don't wait until you are thirsty to drink water. Equip yourself with a bottle of water and drink it in small sips (easier to digest).

No matter what kind of exercise you choose, you always start with warming up and then slowly speed up.

5. In order to increase * * *, you can lengthen or speed up the running on Monday; Thursday's trot can be carried out on longer stairs or at a faster speed; Cycling can increase the resistance on the pedal, or choose a longer and more inclined route.

The most suitable sports equipment

1, choose to wear comfortable clothes. They should not be too wide or too tight. As far as tops are concerned, avoid cotton T-shirts, which are too heavy and easy to get wet; Choose some breathable tops, which will dry faster. Choose long or short lycra pants at the bottom. Thick sweatpants will be too heavy.

2. Never wear too little. If the weather is cool, you can wear a thin pullover and carry a backpack. You can put on a pullover after warming up.

You may not be an athlete, but you really need a light backpack, suitable shoes, etc. These exquisite sports accessories can save you a lot of trouble.

Don't wear canvas tennis shoes and old basketball shoes, you may get hurt. Choose running shoes, which are lighter and have a cushioning effect on the whole foot.

Rain-proof practice rules

Exercise lies in persistence, and the enemy of persistence in exercise is rainy days, so you must plan ahead:

1, don't go out for too long, choose a sheltered place: it is better to exercise on the roads in the city than in the open-air park.

2. When traveling on sunny days, take more clothes to avoid being frostbitten or wet immediately when the weather changes: choose waterproof and windproof clothes, Gore-Tex or K-Way.

Don't let your spirit be disturbed when it rains: You know, you look charming when you exercise in drizzle.