1. 1, cereals
Five-shell rhizome is not only rich in carbohydrate nutrition, but also can quickly provide the basic energy needed by human body, just like a car must have gasoline to walk.
Breakfast is the best time to eat staple food, so you must eat more staple food for breakfast to provide energy for your body.
1.2, boiled eggs are good.
Fitness people, every meal should have protein! Boiled eggs are a good choice for breakfast in protein. It is no problem to eat two whole eggs a day for fitness (except those with dyslipidemia). Skim milk 200ml boiled eggs+one protein is a good choice.
1.3, fruits and vegetables
Rich in vitamins and minerals is also an important part of fitness breakfast. Eating fruits and vegetables for breakfast is not only easy to feel full, but also helps to reduce the desire to eat dessert. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly. Bananas, apples and kiwis are all good choices.
2. The benefits of office workers' fitness
2. 1. Exercise can enhance cardiopulmonary function, increase the reserve capacity of cardiovascular and respiratory system, improve blood pressure, delay the aging of cardiovascular system, and obviously reduce the occurrence of cardiovascular diseases, thus playing a role in preventing arteriosclerosis, coronary heart disease, hypertension and stroke. It is the biggest bane of heart disease and cerebrovascular disease.
2.2. Exercise can strengthen the brain and prevent aging. Exercise can improve the function of nervous system, enhance memory, improve the flexibility of body response, and make people full of energy. Exercise can also make you optimistic and positive, improve your physical fitness and work efficiency.
2.4, can enhance human immune function, enhance the body's adaptability to adverse environmental factors such as cold and high temperature, and improve the body's resistance to various diseases.
3, office workers fitness tips
3. 1, insist on basic training
People in the workplace are busy at work, but they should insist on doing a little training every day. Three days of fishing and two days of drying nets can't play a role in fitness at all! Use the simplest and most direct free weight to train muscles. Never ignore the basic movements, such as hard pulling and other compound movements are most conducive to muscle growth. In every training, you should put the most effective compound movements at the front. After the heavy compound movements are completed, isolated movements or instruments should be used to improve the muscles and make them reach deep strength rest.
3.2. protein
Don't limit the intake of protein. The more protein you eat, the faster your muscles will grow. Generally speaking, the standard protein intake for bodybuilding is at least one gram of protein per pound of body weight. In order to better promote muscle growth, the daily intake of protein should be increased to1.5-2g per pound of body weight.
3.3, compulsory courses
Lifting barbells is a compulsory course for every bodybuilder. Every muscle part should be prepared for a barbell exercise. If there is no heavy-duty barbell training, muscle mass and strength will inevitably decline. Only by using heavy load training can muscles grow and progress continuously.
How do office workers carry out fitness training 1, and take breaks between groups?
You don't have to be strict with every second, but I suggest that in most training groups, you should try to train strictly according to the rest between target groups. Because this can better reduce the variables in training, so as to help you measure whether there is progress between trainings and whether you should aggravate or adjust training arrangements.
Generally speaking, it is recommended to arrange a rest between the first heavy compound action for 2-5 minutes. The heavier the weight used, the more muscle groups used and the longer the rest time needed. After that, if it is a compound action, it is also recommended to rest for more than 1-2 minutes, while if it is a single joint action, it needs to be arranged for 60-90 seconds in the case of heavy use, otherwise it is recommended to rest for about 30-60 seconds.
2. Prepare for the next group.
Under the condition of reasonable arrangement of rest between groups, there is not so much time for you to be in a daze or play with your mobile phone. You need to prepare for the next group as much as possible, such as changing the weight, preparing protective gear, holding the equipment you want to use or replenishing water.
3. Stretch properly.
When resting between groups, if you feel idle and bored, you can try to stretch the target muscle group properly, or you can stretch the antagonistic muscle group, which may be helpful for training results.
When is the best time for office workers to exercise? Generally speaking, 4-6 o'clock is the best time for fitness. For most office workers, everyone is still working in the office at 4 o'clock, so it is estimated that it is difficult to go out for exercise. In fact, it doesn't matter if you are really busy at work. 1 hour or so has a slight deviation, and the impact is not too great. Generally speaking, the muscle synthesis efficiency at 18-24 points is relatively high. Moreover, if you want to maximize muscle strength growth and avoid muscle strain during exercise, you can also make up for it from the side through good warm-up. In a word, practice is better than no practice. Of course, if you can improve your work efficiency, you can handle the work at hand almost before you get off work. It is best to go to the gym as soon as you get off work.