You are not sure whether you can stick to this kind of exercise intensity, so you want to know in advance whether you can stick to this kind of exercise and achieve the expected results.
Actually, it's a waste of time to ask such questions. Even if a great person really completes this kind of training every day and the effect is very strong, what shall I tell you again? You don't want to act or you don't want to act, and your situation has not changed.
From now on, don't set yourself such a high goal, even if you start with ten push-ups, ten squats and ten belly rolls every day, and then run for ten minutes, week after week.
Add some weight to yourself every day, step by step, from 10 to 20, then to 30, from one run 10 minutes to 20 to 30 minutes. In a few months, you are still far from training 100 push-ups, 100 squats, 100 exercises every day, but at least you have started to act. You don't spend time asking useless questions, you just talk about the facts.
Push-ups 100! Sit-ups 100! Squat 100! Then run 10km! Three meals a day, no matter winter or summer, don't turn on the air conditioner in the room to hone your willpower! Even if your feet are too heavy to move, you should keep squatting, and even if your arms make strange noises, you should keep doing push-ups. After a year, you will find that you will go bald! ! ! Will also become strong! ! !
hahaha
Hello, I'm glad to answer your question. I am Sun Junxin, the instructor of Sepp's basic exercises.
If you can keep doing these exercises every day, congratulations, you have a good fitness habit. But it is not necessarily what kind of figure you can shape through such exercise. As you can see from your description. Your training will stimulate your chest muscles, back muscles, thighs and abdomen to some extent. But most of your training is self-respect and lack of weight. Therefore, muscle growth is still limited.
But you will also have a good figure through such training. There will also be the appearance of dressing thin and undressing fleshy. But there are still some shortcomings compared with those who practice strength equipment in the gym. Because your training is limited, so is your muscle shape. So I'll give you two suggestions for reference only.
1. Increase equipment training, such as combination equipment and barbells, to fully exercise muscles. In this way, your record mentality will be complete and you will look good.
Try not to practice the same part every day. Because muscles need to rest for 24 to 48 hours. So after you practice recording once, let this part have a rest. Let him grow back better.
Hello, the subject's question attracted me, so I came uninvited.
Push-ups 100, belly rolls 100, squats 100, running 10 km. These exercises alone are usually impossible for people who don't exercise regularly, not to mention the daily intensity, plus horizontal bar, parallel bars, skipping rope, dumbbells and other training.
First of all, I can tell you that under such a training amount, there is no step-by-step plan, no scientific and reasonable way, and no standardized and strict movements. In this way, the body will get some exercise, but due to the lack of certain strength and physical foundation, it will also bring a lot of sports injuries. Moreover, to achieve the effect of enhancing muscle strength, we should not only rely on quantity to improve, but also pursue high quality. Only by effectively stimulating muscles can we promote muscle strength and increase its dimension.
Specifically, excessive long-distance running has more obvious damage to the knee joint, especially the meniscus in the knee joint, which mainly plays a buffering role. However, the wrong running posture and insufficient physical foundation will lead to knee joint pain and effusion in a short time, and often lead to meniscus injury and tear in a long time.
Push-ups mainly exercise upper limb strength. According to different postures, you can exercise different muscle groups. Sudden high-intensity push-ups will lead to muscle strain, subsequent exercises will not be carried out, and even tendons will be damaged.
Abdominal contraction is mainly to exercise abdominal muscles, but irregular movements will cause great pressure on cervical and lumbar vertebrae, which will easily lead to diseases such as disc herniation.
Squat is very good for the exercise of lower limb strength, but the essentials of squat are strict. If you don't strictly follow the standard movements, the pressure on the knee joint and lumbar spine will be great, not only can you not get the ideal training effect, but also it is easy to complete the knee joint injury and lumbar spine injury.
Secondly, I suggest that you gradually adapt to the intensity of exercise, improve your muscle strength and physical endurance step by step, and adopt a step-by-step training method to finally achieve the training effect you want.
It is not recommended to run 10 km every day, but it can be adjusted to 2 ~ 3 times a week to restore and improve the body. Pay attention to the correct posture, rhythmic breathing frequency, reasonable pace, try to wear professional running shoes with good cushioning and shock absorption effect when possible, and it is best to run on the plastic track. According to your physique, you can start slowly and improve gradually.
Push-ups, belly rolls and squats are recommended to be practiced alternately for three days, and one part should be exercised every day. At the same time, it is necessary to group, with 30-40 as a group, and rest for 30 seconds between each group. If you pursue muscle endurance, each group can do more. If you pursue strength improvement, you don't need to do too much in each group. 12-20 is a group.
Load-bearing squat
High-five push-ups
Lateral abdomen
I respect your attitude and goal of keeping fit, and I hope you can exercise scientifically and reasonably to reduce training pain. However, exercise is not an easy thing. If you can persevere, I believe you will thank yourself for your efforts, you will see a better self, you will see a stronger self, you will see a more refreshed self, and you will see a more confident self. More importantly, you have changed not only your body, but also your essence.
I wish you better and better, and hope to help you!
One 5km a day, 80 squats, 80 belly rolls, more than 5 minutes of flat support, 20 push-ups, 10 pull-ups, fat-reducing training for more than 10 minutes a day, riding a 20km bike once a week, and insisting on walking more. But the combination of eggs has no effect.
Now I run five kilometers early every morning, do stretching boxing at 10 am, do 20 push-ups at 3 pm, support the flat one and a half, and do three movements and 30 squats in four groups. Walking for an hour at night, I have been insisting recently, and I have a rest on Saturday and Sunday. The main goal is to lose weight. I have lost 12 kg in a month, and I am still trying to refuel!
Push-ups 100, squats 100, belly rolls 100, running 10 km every day. What can I practice?
You ask this question, you finish it on the first day, and you can't get up the next day, not to mention every day.
The movement is gradual.
300 push-ups, 60 bobby jumps, 60 kneeling abdominal chakras, 8 ~ 10 km per day, and abdominal muscle tearing for 22 minutes. Let's practice like this.
First of all, it is feasible to do 100 push-ups in groups every day.
It is also feasible to divide 100 squats into groups and do them many times.
100 belly roll is the same as the above two items, and it is feasible to do it in groups and times.
But running ten kilometers a day is a bit difficult for normal people.
When I lost weight last year, my push-ups and tummy tuck exceeded 100 every day.
Pull-ups, you can pull 20 at a time a few days ago, but you have to rest for two days.
Running only 10 km a day is a bit heavy for ordinary people. When I lost weight last year, I didn't have any guidance and I didn't know the amount. Run 6-8 kilometers every day, every day, never know what muscle recovery or something, run for 27 days in a row.
At that time, I felt that I couldn't go on, I couldn't walk, my calf was weak, my old knee injury recurred, and my left wrist was sprained. Because I am not professional, I want to insist.
Fortunately, there is a group chat. I don't know who brought up the topic of fitness. There are three or four professional bodybuilders in the group. I asked about topics such as weight loss and aerobic, and then I realized that long-distance running needs rest.
Generally, they run for two days and take a day off to restore aerobic exercise of muscles and joints! Especially whether aerobic or anaerobic, as long as there is injury, you must stop and continue to exercise until the injured part is fully recovered.
It is rare for people like me to run for 27 days at the beginning of exercise. And there are sports with injuries, which is a taboo of sports.
Finally, I hope everyone can exercise scientifically and reasonably.
I wrote it in Traffic Jam. If there are any language barriers or typos, please point them out. Thank you.
Old hands don't help much! Beginners can do it for a few days and it will be scrapped! Step by step! This is the ability that can be achieved at a certain point! It doesn't mean that it will work if it is done well! More is a sense of accomplishment! I feel that this kind of exercise is unhealthy for a long time! Don't treat challenges as everyday life! Physical comfort is the key! Exercise is also a scientific method step by step!