Find ways to exercise your body, and how to exercise your body correctly

What should I pay attention to when exercising? Star Awareness Project

Jogging. The key is persistence and interest. Swimming is better if you can.

Buy a dumbbell and throw it up.

It is recommended that you go to the gym, and being able to eat is the key!

Eat healthy every day, with nutritious meals, and choose a way that suits you, such as running, fitness, race walking, etc.

I did sit-ups every day, every day, two when I had time, I had six-pack abs in three weeks, and then I did push-ups, just like sit-ups. I do it every day, I punch myself in the mirror dozens of times after waking up in the morning, not only exercising but also lifting my spirit, these are very basic, pay attention to my diet, go to the park and do pull-ups, these push-ups, pull-ups or something. You can add one or two a day, don't add more, take your time, and you will be strong for a few months、、、 just do it two or three times a day.

Then, for example, the first time I did 30, the second time I tried to do 31. The third 32, and so on, pull-ups are the same, to do every day, sit-ups, push-ups can be done at home, very convenient, so these two must be adhered to.

The best way to do this is to run, preferably jogging, until you sweat slightly.

Jogging. The jogging starts and gradually increases in speed after that.

At the same time, the time gradually increases.

What should I pay attention to when exercising? Star Awareness Project

Glad to ask you for an answer

You are wrong to run, first of all, you are already very thin, and then you will only get thinner and thinner after training for aerobic exercise, so you should focus on gaining muscle now, giving you a fitness plan at home, considering that you are relatively thin, the intensity is slightly reduced, and you can slowly increase it after gaining weight.

Suggestion: a pair of dumbbells (a pair of 30 kg, adjustable weight, ** around 150. ）

Since you are very thin, it is recommended to buy a muscle building powder, **300 or so, which can be used for three months.

Dumbbell Fitness Program:

Monday: Chest, plank dumbbell press, 4 sets, try to do 8 to 10 in each set (if the limit weight), push-ups (feet up, upper pectoral exercises) 30 x 4 sets, plank dumbbells bird clip chest, 10 x 4 sets. Tricotus:

15 x two sets of narrow-hand push-ups, 10 x three sets of single-arm flexion and extension of dumbbells behind the neck, 10 x two sets of supine dumbbell arm flexions, and 10 x three sets of seated dumbbells with posterior arm flexion and extension.

Wednesday: Back and humerus. Back: 6 x 4 pull-ups, 10 x 4 sets of one-handed dumbbell rows. Biceps: 10 dumbbell curls x three sets (left and right hands), 10 x three sets of one-arm squat curls, and 10 x three sets of single-arm inclined board curls.

Friday: Shoulder: Seated dumbbell neck press, front flat lift, side flat lift, bent birds, all four groups, except for bent birds, 10 each. Leaning over the bird uses the super group (inverted pyramid method). That is, the weight is from large to small, 10 in each group, until exhausted.

Sunday legs, weighted squats. Scissor squats. Four groups of ten each. Run 5km. Strength training is limited to one hour a day. Rest no more than one minute between sets (that's the point). Hope you can persevere.

Abs can be exercised with exercises every time, mainly 100 sit-ups.

Give you a plan that comes with a diet, the main thing is that you have lost weight, so pay more attention to your diet:

I won't write too much detail about the recipes here, such as how many grams to eat at dinner, these, that is the recipe used by fitness professionals.

Noon: The staple food at noon is set by yourself, but you should eat meat, and try to eat more than 250g of meat every day.

Half an hour before the workout: a slice of bread, a banana.

Half an hour to 90 minutes after the end of the workout: 35g of muscle building powder to drink a cup, eggs, only eat 3 egg whites.

Dinner: Customized.

Half an hour before bedtime: 2-3 eggs, eat one yolk, the rest only egg whites. Also eat with a banana, oatmeal bread slices.

If you don't have a fitness today, everything is basically the same, and you don't need to drink muscle building powder, and you can eat two less eggs for other eggs.

If you are exercising, try to go to bed before 11 o'clock, and 10:30 is the best.

Goal: Gain 5-10kg in half a year.

I hope mine is helpful to you, please ask me again if you don't understand, hehe.

This is actually simple, you can do 50 push-ups, 50 squats, 50 sit-ups every day, you can also set according to your own situation, I used to exercise like this, the whole body can be practiced, and it feels good.