Nutritional breakfast with fitness: sweet potato porridge
I believe everyone knows that sweet potato is the best food to lose weight, and porridge is more suitable for breakfast. This can not only increase the gastrointestinal peristalsis of dieters, but also help to clean up the waste and toxic substances in the intestines. If the dieter thinks this breakfast is a little small, he might as well eat two soda biscuits after eating porridge, or drink a bottle of yogurt as a supplement. The dieter can also make some pickles and other foods with porridge according to his own taste.
Nutritional breakfast and fitness: oatmeal
First, stir sunflower oil, milk and brown sugar powder evenly, and add a proper amount of salt. Then add some oatmeal and baking soda and stir. Then knead it into dough, divide it into small balls and roll it into thin skin. Finally, brush a proper amount of milk on the thin slices, add some sesame seeds, put them in the oven, and wait for 20 minutes to eat. This kind of food is deeply loved by many dieters and is rich in dietary fiber, which can play a slimming effect.
Fitness and nutrition breakfast: corn porridge
The main component of corn porridge is corn, and the calories are relatively low. The calorie per100g of corn porridge is only 45 calories, which is far lower than the average calorie required by the human body every day. Therefore, friends who are losing weight can rest assured to eat corn porridge and not gain weight. And corn is rich in nutrition. Usually, you can use staple food instead of corn porridge. Drinking corn porridge regularly can reduce the three highs, prevent cancer, prevent osteoporosis and improve memory, which is very good for our health.
Matters needing attention in morning fitness
1, not suitable for strenuous exercise in the morning. So jogging can speed up walking, and you can practice breathing and stretching properly after running. The total time is controlled at 25 minutes. The important thing about running in the morning is that you can persist. You'd better find a partner to exercise with.
2, do some warm-up exercises before fitness, such as leg press, swing arm, etc. If you go shirtless directly, it is easy to cause sprains, cramps and other phenomena, so that you can stretch your body after a sleepy night and welcome the beginning of this new day.
3. Choose suitable running shoes and breathable clothes. Running shoes should fit without rubbing their feet, the temperature is low in the morning, clothes should be breathable and warm, and colds should be prevented after exercise.
Fitness equipment brand
1, Treadmill Treadmill is a routine equipment in family and gym. It is the simplest type of home fitness equipment and the best choice for home fitness equipment. A treadmill is mainly characterized in that a pivot rod is arranged at an appropriate position of an armrest frame, and then the pivot rod is extended to the front lower part of the machine body; the other end of the pivot rod is pivoted at an appropriate position of the running frame; and a ground-touching pulley is arranged at the bottom of the front end of the running frame, so that when the running frame is lifted from the rear, the ground-touching pulley will help the user to exert force, which has the characteristics of labor-saving folding and stable support.
2. Powerful winder
Power curling iron is a special tool to develop forearm muscles, and it also has a good effect on strengthening grip strength. There are two kinds of force winders in common use, namely: hand-held force winders-made of sticks, with a diameter of about 0.035 meters and a length of 0.3 ~ 0.4 meters, with a hole in the middle.
Rope, the length of the rope is 1 m, one end of the rope is tied to a stick, and the other end is tied to a barbell or other heavy objects. Bracket-type force reel-the manufacturing method is the same as above, but the horizontal bar is put on two brackets for practice, which is convenient to use and has strong fixity and can be used at any time.
3. Spring rod
The two ends of the spring bar are wooden handles, and the middle is a spring with great elasticity, which is used to train the muscles of the upper arm and trunk.
4, practice neck cap
It consists of two parts, one is a simple hat made of a belt, and the other is a chain or rope that can be used to tie heavy objects. You can wear it on your head during training, and hang a barbell or other heavy objects under your hat. This is a special instrument for developing neck muscles.
5. Protective belt
Protective belt is an indispensable equipment in fitness exercise. special
It protects the waist when doing squats. At the same time, it is helpful for high-intensity training, improving training intensity and preventing injury accidents. Protective belts are generally made of cowhide or pigskin.
Step 6 practice the mirror
The practice mirror consists of a wooden basket and a big mirror. Bodybuilding people do exercises in front of the mirror to facilitate self-observation's movements and correct his wrong posture.
7. Push-ups
Made of iron pipe or wood, it can be used for push-ups with bare hands and waist weight. There is also an elevated push-up frame, which is supported by iron pipes and the support plate is used to put feet. During training, the neck and waist can be loaded to practice, which increases the training difficulty and improves the training effect. Push-ups have a significant effect on the developed pectoralis major muscle group.
8, bench press frame
Bench press is a special instrument for practicing pectoralis major. It has three types: recumbent, sitting and vertical. They are all made of brackets and steel plates welded by steel pipes. The bench press frame is used to develop the muscles on both sides of pectoralis major, while the bench press frame and vertical press frame are used to develop the upper and lower muscles of pectoralis major.
9. Squat rack
There are two kinds of iron and wood. The wooden squat frame consists of a leg frame and a frame surface, and is shaped like a high stool with four legs. The height is generally 1 m, in which the leg frame is 90 cm high and the frame surface is 10 cm thick, which is concave, which is convenient for stable barbell placement. The shelf surface is generally 440 cm long and 30 cm wide. The iron squat frame consists of an iron seat and a height-adjustable steel pipe. The iron seat is round with a diameter of 35 cm. The height of the whole squat frame is 1.6 m, and several round holes with adjustable height can be drilled in the middle, with a general spacing of 10 cm. Squat rack is a special equipment for developing leg muscles by carrying barbells on shoulders.
10, movable inclined plate
Movable inclined plate is a special instrument for training waist and abdomen muscles. It consists of steel pipes and wood boards with adjustable height. The frame with a diameter of 3.4 cm is welded to a length of about 2 meters and a width of about 65 cm, and placed on a bracket with adjustable height. It is best to use a sponge pad for the inclined plane.
1 1, open and lower the frame.
It is welded with an iron pipe with a diameter of 4.8 cm. The frame height is 2.5m, and the spacing between the left and right frame columns is1m. Starting from 60 cm from the bottom of the frame column, drill a round hole every 5 cm to facilitate height adjustment. It can be used to practice semi-squatting, weight-bearing heel lifting and nape pushing.
12, comprehensive training machine
Also called multifunctional trainer, it is specially designed for bodybuilders and professional athletes. Its advantage is that it can perform 10 to more than 50 kinds of full-body strength exercises. The resistance of the load device adopts high-strength coated iron blocks, which overcomes the noise of the weight-adjusting block pile. The variable load has the advantages of constant-speed strength training, which is simple and easy to master, and has few chances of injury. Good quality instruments design resistance according to human body structure, so as to ensure uniform resistance of the whole movement, simple weight addition and subtraction and good training effect. Its disadvantage is that it can only act according to the designed route, which has great limitations. You can't practice explosiveness. Comprehensive training machines are generally divided into five-person stations and eight-person stations. Specifications and models of 10 station and 12 station. It has always been the first choice equipment for group gyms and public fitness centers.
13, horse riding machine
Exercising leg and chest muscles can fully exercise limbs and enhance cardiopulmonary function, which is suitable for people of all ages except children.