Ask Prawns to help me develop a suitable fitness plan

August 11th 10:54 It is recommended to have 5 10 minutes of warm-up before each exercise, if you just blindly do abdominal exercises will not achieve the effect, the correct way is to strengthen abdominal exercises when doing full-body exercises, which means that you can increase the intensity and number of times when exercising to the abdomen. The simpler and more effective belly reduction movements are:

1. Sit-ups: the mind is in the abdomen, feeling the contraction of the abdominal muscles, and the number of movements is to feel the pain in the abdomen. If you need to reduce the fat on both sides of the waist, twist the upper branch when you sit up, and the range of movement should not be too large, in order to maintain body balance.

2. When standing or sitting, keep the lower body still, raise the head to close the abdomen, twist the upper body, the key is the twisting of the waist, the mind is on the waist, and the amplitude can sometimes be larger. But don't twist too hard and hurt your back.

Although the movements are simple, all abdominal reduction fitness is based on this. The key is: get it right, keep it, and do it many times. Also, drink less alcoholic beverages.

Day 1 Breakfast: 1/2 grapefruit, 2 teaspoons peanut butter, 1 slice of bread, 1 cup of coffee.

Lunch: 1 small can of tuna tuna (soaked in mineral water or purified water), 1 slice of toast, 1 cup of coffee or tea.

Dinner: 1/2 cabbage flower, 2 slices of meat, 10 lentils, 10 red grapes, 1 apple, 1 cup of vanilla ice cream, 1 cup of coffee or tea.

Day 2 Breakfast: 1/2 banana, 1 boiled egg, 1 slice of toast, 1 cup of coffee or tea.

Lunch: 1 cup of yogurt, 2 slices of sparse biscuits, 1 cup of coffee or tea.

Dinner: 2 hot dog sausages, 1/2 broccoli, 10 red grapes, 1/2 banana, 1 cup of coffee or tea.

Day 3 Breakfast: 1 apple, 1 slice of cheese, 2 slices of soda biscuits, 1 cup of coffee or tea.

Lunch: 1 boiled egg, 1 slice of toast, 1 cup of coffee or tea.

Dinner: 1 small can of tuna tuna (soaked in mineral water or purified water) 10 grapes 1/2 cabbage flower 1/2 banana 1 vanilla ice cream 1 cup of coffee or tea.

5 Notes:

1. Drink 5 cups of water a day (1 cup in the morning, noon and evening, 1 cup between meals), and do not drink water or eat anything else.

2. Raw food can only be boiled in plain, seasoned with salt and pepper, and nothing else can be used.

3. According to the order of the recipe, do not use other substitutes indiscriminately.

4. Coffee and tea cannot be sweetened and milked.

5. This formula has a chemical effect and cannot be changed arbitrarily.

Several people lost seven pounds in three days with this recipe. But after three days, you have to stop for another four days to eat the second stage. Absolutely no harm to the body. I've tried it myself. It's just that my weight is relatively standard, and I don't lose much, three pounds.

How to set goals <> fitness beginners

So, how do fitness novices start fitness? Let's take a step-by-step look: First, you need to be clear about what your fitness purpose is, whether it's to lose fat or gain muscle.

Only by having a clear fitness goal will you be able to reach your training goals faster. For those who aim to lose fat, aerobic exercise can be the main body of fitness training, supplemented by strength training, while for the purpose of muscle gain, strength training can be used as the main body of strength training, supplemented by aerobic exercise. <>

There are also many options for aerobic exercise, and novices can start with low- to medium-intensity exercises, such as walking, dancing, aerobics, jogging, climbing, swimming, playing ball, and other sports. Insist on about 1 hour of exercise every day, and exercise no less than 4 times a week.

The choice of strength training, it is recommended that novices start with compound movements, mainly to exercise the large muscle groups of the body, such as squats, rows, bench presses, deadlifts, presses, pull-ups, and prone push-ups are all compound action training. Every time we do strength training, we should grasp a reasonable fitness time, and maintain 60-90 minutes of training time each time, not too long or too short.

The target muscle group cannot be exercised frequently every day, and it needs to be combined with work and rest. Large muscle groups need to rest for 3 days each training, and small muscle groups need to rest for 2 days, that is to say, we can arrange 2-3 muscle groups for training every day, such as: Today to train the back + triceps, tomorrow to train the chest + biceps, the day after tomorrow to train the gluteal and leg muscles, so that the target muscle groups can be repaired, but also effectively improve fitness efficiency.

Finally, we need to maintain enough patience not to rush, the fitness training cycle needs to be insisted on for more than 3 months, in order to let the quantitative change cause qualitative change, and practice a satisfactory body line Of course, in addition to dispersing the fitness training, we also need to maintain the self-sock chiropractic rhythm of the diet, so as to achieve a clean diet to avoid junk food intake, and at the same time supplement sufficient protein, and supplement the body with the necessary nutrients in order to double the fitness efficiency <>

A fitness plan is not a simple formulation, you need to see yourself and your body test report, and formulate the corresponding exercise content and diet content according to your body muscles and body measurements. It usually takes 1 hour to complete.

Jian shouted that the fitness plan of the sail body Xiaobai is recommended that you must choose the most suitable one for your own big!

Fitness can not only shape your personal body, but also improve your physical fitness, so that you have a healthy and strong body, so as to attract the attention of others, fitness can also make a lot of friends, so that your life circle of friends will be wider.

1.Exercise can cause people to absorb several times to dozens of times more oxygen than usual. Medical research in the United States has found that the human body has increased oxygen intake, the respiratory rate has accelerated, and some carcinogens can be excreted from the body through physical gas exchange, reducing the incidence of cancer.

2.Exercise can greatly reduce excess body fat, and sweating after exercise can make carcinogens such as lead, strontium, nickel and beryllium in the body be excreted with sweat, thus playing a role in preventing cancer.

3.Exercise can speed up people's blood circulation a lot, and cancer cells are like small sand in the turbulence, which is not easy to stand on their heels, is not easy to metastasize, and is easy to be eliminated by the immune system. Experiments have proved that when the body is in a state of exercise, the secretion of interferon from the blood per hour is more than double that of usual, and the anti-cancer ability of interferon has long been confirmed in observation.