What are the recommendations for a person s exercise?

You can use your big arm to do dumbbell flexion and extension, don't put it to the bottom when stretching, so that the biceps are always stressed, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretching to bending is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, you can decide the number according to the weight of your dumbbells.

The one-arm dumbbell arm flexion at the back of the neck. When doing the above exercises, you can train your forearms and increase your grip strength when holding dumbbells. The deltoid muscle is divided into three bundles: anterior, middle, and posterior.

You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly.

I generally like to exercise alone, I feel that this feeling is very good, I can release myself well, I am generally parallel bars, my hands are supported on the parallel bars, I can stand up my chest to exercise the pectoralis major muscle, I can feel the pain of the pectoralis major tear, as long as it is exercise, it will make people feel happy.

Every time you do anaerobic exercise, remember not to do it every day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue, to put it bluntly, the muscle is grown when you are resting after doing anaerobic exercise.

Pull-ups, hooking the horizontal bar with both hands, and contracting with the strength of the latissimus dorsi muscle, you can make your back crazy and congested, and this feeling can also be refreshing.

Push-ups, where a person can do exhaustion and then lie on the ground, this is okay. And it will not cause damage to the body.

1.Walking: This exercise is often not sustainable, and it is easy to get results if you stick to it. When walking, you can use a 10,000-step meter to measure the distance, and you can also calculate the walking time. If you insist on walking for an hour and a half every day, you can roughly reach the amount of exercise.

2.Jump rope: Jump in the same spot every day, and soon lose interest. It's best to jump slowly around the campus or square.

3.Swimming: This sport is enjoyable and effective, but not everyone can do it. The proximity to the indoor heated pool is of course very convenient for those who can go all year round.

4.Ice skating: Ice skating and rollerblading are both acceptable. But it costs money to get into the skating rink. Take advantage of the asphalted campus to roller skate, and never play on the road.

5.Gymnastics: The difficulty is that it is easy to get bored and do not know what gymnastics to do well. Learn radio and television gymnastics and do it in order when you want to.

6.Long-distance running: Men who are not too fat can give it a try. People who don't have time in the morning and evening can run on the way to work.

One or two kilometers. Take the train to the designated location (you don't have to worry about wearing a sports suit in a crowded car), get off the bus and run to the office. After arriving at the office, wipe the sweat and change into work clothes. When you get off work in the evening, you change into a sports uniform and set out on your way home.

7.Playing ball solo: Playing tennis or pitching softball alone in front of a solid wall can be both basic training and entertainment.

Living well is a person's sport, which requires three meals a day, taking care of career and studies, and the love that is always longed for.

There are many exercises that one person does. Such as running, skipping rope, swimming, walking, yoga, fitness equipment and so on.

There are a lot of exercises that a person can do, such as running, walking, sit-ups, which can be done by one person.

1.Mountaineering. Mountaineering is an excellent aerobic exercise that boosts metabolism, accelerates blood circulation, improves endurance and leg strength, and strengthens the heart and lungs.

2.Running. Water resists 12 times more than air, and running in water for 45 minutes is equivalent to running on land for two hours, and jogging in water is especially useful for obese people.

Since water is denser and more heat transferable than air, jogging in water also consumes more energy than on land, allowing you to gradually remove excess body fat.

3.Horseback riding. Horseback riding can improve your agility and coordination, and it will work all your muscles, especially your legs. An hour of horseback riding burns 2,700 calories, which is the same amount of exercise as a day of golf.

4.Bowling. As long as you have the right posture when bowling, more than 200 muscles in your body can be exercised.

5.Skating. Rollerblading burns 175 calories every half hour, which boosts full-body flexibility and strength in all parts of the body.

6.Pilates. There are exercises for the arms, chest, and shoulders, as well as strength exercises for the waist, abdomen and back, as well as stretching exercises to enhance flexibility, all parts can be fully tightened and stretched, and the muscles in the abdomen can be clearly tightened in just 45 minutes.

As the saying goes: life lies in sports, and fitness is something worth insisting on for men, women and children. People who insist on fitness will reap the following benefits; 1. Insisting on fitness can improve activity metabolism, effectively reduce body fat rate, let you slowly lose weight, restore a slim figure, and meet a more confident self.

2. Insisting on fitness can promote blood circulation, strengthen lung capacity, strengthen physical fitness, slow down the aging of body functions, maintain strong immunity, and reduce the invasion of diseases. 3. Insisting on fitness can promote cell regeneration, delay the problem of sagging, improve the problem of roughness, and maintain a firm skin state.

4. Insisting on fitness can improve your resistance to stress, help you release negative emotions, reduce depression and anxiety, and maintain a positive and optimistic attitude.

5. Adhere to the flexibility of the limbs and strengthen the blood supply to the brain, which helps to improve brain memory and improve the problem of Alzheimer's disease. There may not be much difference between people who are fit and those who are not fit in a short period of time, but over time, the gap between the two will become bigger and bigger, not only in terms of physical figure, but also in terms of physique and psychology.

Fitness is something that needs to be insisted on, and without enough self-discipline and perseverance, it is difficult to stick to it all year round. Many people are hot for three minutes and give up after not holding on a few times. Only a few people can stick with it and reap the benefits of fitness.

Many novices feel that fitness is a boring thing, and the body and mind will be tortured, making it difficult for people to persevere, and it is better to drink and eat and have fun.

And people who insist on fitness can feel the joy of exercise, they enjoy the feeling of sweating and sore muscles, because they know that it means that the body is slowly changing, the physique will become healthier and healthier, and you will meet a better self. If you want to start exercising, be prepared to fight for the long haul, and once you do, don't stop easily.

There are many options for fitness programs, and we can start with the sports we are interested in, such as: skipping rope, running, table tennis, badminton, basketball, swimming, dancing, cycling and other aerobic exercises, or weight training such as dumbbells and barbells.

In particular, people over 30 years old should pay attention to resistance training to prevent muscle loss, we can start with weight-bearing squats, bench presses, rowing, deadlifts, goat push-ups and other movements, and reasonably distribute muscle group training, which can improve the body's basal metabolic value.

Suggestion: Insist on more than half an hour of fitness time each time, and check in more than 3 times a week, which can have a good workout effect.

Swim. Swimming has to be said to be a very suitable sport for one person, because you can't open your mouth to talk in the water, especially breaststroke, haha.

Gymnastics. A person can do gymnastics if he has nothing to do. Exercise your body, you always eat, sleep and sleep, and it's easy to gain weight. Even if it's radio gymnastics, when the curtains are drawn at home, who knows you're doing jumping.

If you have gym equipment at home, you can do quite a lot of exercise for one person. The key is to be willing to move, so that the equipment has the meaning of existence. You can also dance alone, jump rope or play basketball.

You should ask what exercises a person should not do.

Almost all sports are based on the individual.

Playing basketball can practice dribbling and shooting alone; Playing soccer can be practiced by one person juggling the ball and kicking the ball. Nowadays, even table tennis and tennis have personal return trainers.

As for swimming, fitness (resistance training), cycling, gymnastics, combat gymnastics, rock climbing, wingsuit flying, trekking, racing, etc., they are all considered individual sports, and they need to participate together when they are competing.

There are so many exercises that can be done in one person.

For example: swimming, playing single and double poles, skipping rope, boxing (tai chi, etc.), rings, floor exercise, ......Wait.

There are many exercises that can be done by one person, such as outdoor skipping rope is a very good exercise, which takes a short time and consumes a lot of calories. If you are really indoors, you can choose yoga or bodyweight exercises, which are very good exercises and exercises, and it is recommended that you give them a try.

There are many exercises that a person can do, and you can ** fitness software, choose some personal items to do. Fitness software is still relatively reliable, with scientific exercise methods, steps, and plans.

Table tennis, hit the wall and bounce back, you can slowly increase the difficulty (distance), or learn gymnastics, dancing or something, it's also interesting to practice more, or practice push-ups, sit-ups or something, just come to a few groups every one or two hours, or stand on the pile.

You can do sports with the live broadcast on Douyin or Kuaishou, and you can listen to ** while exercising, which feels pretty good, and it won't feel boring.

Yoga, aerobics, sit-ups, push-ups are all exercises that a person can do.

There are many exercises that are suitable for a person, such as skipping rope, jogging, swimming, and these are all suitable for a person to do sports.

Fitness, you can do it at home by buying a gym equipment, such as dumbbells, abdominal wheels, etc.; Skipping rope can be done by yourself.

Exercises that a person can do, such as: skipping rope, dancing, shuttlecock kicking, riding on their own, yoga.

There are many sports that a person can do, such as swimming, skipping rope, single and double poles, etc.

1.Yoga.

2.Sit-up.

3.Planks.

4.Push-up.

5.Squatting up and down.

Horizontal bar, parallel bars, vault, long jump, rope skipping, high jump, jumping and other ......

Basically, except for ball games, they can be regarded as one-person sports.

Cycling, swimming, skipping, walking, roller skating, yoga, gymnastics.

Swimming, skipping rope, jumping jacks, yoga, calisthenics, ......

Exercise is like push-ups, sit-ups, jumping rope.

HIT, aerobics, yoga, push-ups, sit-ups, etc.

Fitness, yoga, hiking, etc., are all available.

Sit-ups, push-ups, planks and more....

Swim. Jump rope! Quite a lot, I can't remember it.

Squats, push-ups, sit-ups,

Planks, push-ups, squats, etc.