Seek a training policy for exercising physical strength .

It is recommended that you improve your physical fitness first, or the foundation, so that the road to exercise in the future will be much easier, and if you are willing to persevere, the first month will lay the foundation for you.

Monday to Friday:

Jog first, enhance cardiopulmonary function, at least half an hour a day, this is outside, if you have energy at home, you can jump rope, 10 minutes in a group, divided into three groups.

Eat three meals on time, don't stay up late, eat more food that is good for your eyes, and move your body for 5 minutes with an interval of two hours.

Wait until your physical condition improves.

Weekends: Go out and run 5km, try to complete it in 30 minutes, even if you walk.

In the second month, you can try light muscle stretching exercises, push-ups, sit-ups, these two things are best done after you finish running and jumping rope, 4 sets of push-ups, 4 sets of sit-ups, the best amount is exhausted, the rest interval between each group is best no more than 2 minutes, do it every other day if you don't have time, and you can do it every day if you are in good health.

In the fourth and third months, the number of training sessions and sets should be increased appropriately.

In the fifth month, you can buy dumbbells, refer to the online muscle training method to exercise muscles scientifically, and then stick to it.

Personally, I like to squat up, if I want to practice, I usually lie on my back and tumble or something, or a group of about twenty, do a few sets a day, no matter what I do, the premise is to stick to it, good luck.

That's it, you can see the effect in a month, of course, you have to master the essentials, inhale quickly when exerting force, exhale slowly when you exert strength, as long as you do it every day, it will have an effect quickly.

There are quite a lot of physical training methods, and there are also a lot of equipment, you can start from these aspects! 1. Endurance training 2. Strength training 3. Balance training 4. Flexibility training, specific equipment can be Guangxi. Yuji recreation equipment basketball, football, badminton, tennis, squash, gymnastics equipment, bicycles, scooters, treadmills, etc., hope to help you.

If I buy my own dumbbells and give them away——— my faith is a parasol. Don't look at it as just an umbrella sign. He gives me a lot of power. - My big umbrella!!

Is 5000 meters considered a long run? Double it! No speed (around 60 minutes).

Or longer, but no more than 2 hours.

Specifically, try to walk 5km first, then increase your speed, and when you can walk 5km in 40 minutes, you will naturally feel that a trot is nothing. Then congratulations, walking the distance of two telephone poles and jogging one telephone pole; After a week, walk two, run two, then walk two, run three... Until the whole 5km can be completed.

Then, run at variable speeds, jogging for two and running for two at medium speed; Then accelerate, then run in various shifts. And then... Try to run 8km, half marathon, full marathon.

It's done!

I don't have the stamina either, but I've learned a little bit lately that the more force you swing your arms when you're running long distances, the longer you can run.

This means that when you run, your whole body is exerted.

Morning runs are the most effective and must be done every day.

About practice, the only way to improve the level of endurance is to practice more, get up early every day to go for a morning run, run a 3000 meters, speed is not a problem, you can run slowly, if you are free after school in the afternoon, you can go to the playground to run, it is also 3000 meters, you have to do what you can, when you run, you feel that you can't do it anymore, you can slow down a little, don't stop, you are persistent, come on.

Assisted exercises: Exercise your lower body strength well, you can frog jump, the best way to do it. Swinging arms is very important, swing arms hard, look at the front and up, jump forward and up when jumping, legs are tucked away, and lean on the abdomen, it will help a little, but the most important thing is the strength of the lower limbs, it is recommended to buy a barbell, or a sandbag.

If you have a barbell, you can carry it on your shoulders and do a squatting movement, just half a squat. This not only exercises thigh strength, but also calf strength, as well as back strength. If you have a sandbag, you can take it with you when you run, and you can also take it with you when you jump, and don't take it off when you go outside every day, and you will definitely jump high after a while.

You can also do combination exercises by running 5 laps a day.

Light strength training "high leg raises, jerks, lunges, exchange jumps, etc." + jumping hurdle frame + standing push-ups + push-ups) to do light strength training.

However, the number increases (e.g., a 60-pound bar bell does 60 jerks as a group.

Do four sets) run more combo runs.

I guess it's okay, not a lot.

I was training more than that.

When we do sports, there are generally two situations, one is endurance exercise, and the other is explosive exercise. Endurance is generally a relatively long period of exercise, and the amount of exercise will not consume a lot of physical strength in a short period of time. There are many ways to improve our endurance, but all of them have the same requirement of perseverance.

In this experience, I would like to share with you how to improve your stamina.

1. Exercise of leg endurance.

Jogging is a very exercise of our endurance, jogging for an hour every day will have a good exercise on the muscular endurance of our legs, jogging is to pay attention to control breathing, to have rhythm, and slow down breathing.

2. Mountaineering can improve our endurance very well.

Climbing itself is an endurance sport, in order to improve our endurance is best to climb the mountain often, and the process of climbing the mountain as much as possible does not stop, it is best to climb slowly and rhythmically, just like a mountain picker, if possible, it is best to climb the mountain every month.

3. Cycling is a very effective way to exercise endurance.

Bicycles are probably rare nowadays when there are few people who ride around, but sports lovers must pay attention to cycling is a very endurance exercise. Riding slowly for about half an hour every day can be very effective in strengthening our endurance, but even if it is hazy weather, don't exercise in places with a lot of traffic.

4. The plateau is a natural place to exercise endurance.

Oxygen on the plateau is very scarce, so that the function of our lungs can be continuously enhanced, endurance is mostly the oxygen provided by our lungs and the ability to consume oxygen, this exercise is good, our endurance is easy to improve.

5. Make a reasonable plan and keep exercising.

No matter what kind of exercise you have to insist on, persistence is the foundation of exercise, perseverance, everything can be done well.

The most important thing is to persevere in practicing a complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

The 14 Secrets to Gaining Muscle Mass: Heavy Weight, Low Repetitions, Multiple Sets, Long Displacement, Slow Speed, High Density, Consistent Movement, Peak Contraction, Constant Tension, Relaxation Between Sets, Exercise Large Muscle Groups, Eat Protein After Training, Rest for 48 Hours, and Prefer Light to Off.

1. Physical training.

1. Diversification.

Because physical training is a very monotonous thing, if you only use one way, you will quickly lose interest. Without interest, the effect will naturally be reduced. Training in a variety of ways can help keep your body excited.

2. Combination of aerobic endurance and anaerobic endurance.

Aerobic endurance is the foundation, and anaerobic endurance is the main requirement for martial arts. Aerobic endurance is the maintenance of low-intensity exercise. Anaerobic endurance is the maintenance of high-intensity exercise, and both should be paid attention to, not neglected.

3. Wholeness and partiality (balance).

Physical training is a systematic training, such as the circulatory system, respiratory system, etc. Physical fitness should focus on the improvement of the whole, and at the same time, it is necessary to strengthen the local special endurance. Such as the ability to punch, kick, and move continuously and quickly.

4. Overload.

In order to achieve the training effect, it is necessary to have more load than usual basic requirements for each exercise. Otherwise, it can only be a game, not an effect.

5. Restorative.

Physical training is a process that accelerates the body's metabolism and must have enough rest and energy. In order to facilitate the recovery of the trainee's physical fitness, so that the normal training can be continued. A more aggressive way to recover is to alternate between different muscles.

6. Reasonable arrangement.

Workouts should: weekly.

Arrange cardiopulmonary function (circulatory and respiratory system) training on 1, 3 and 5. Week.

Arrange muscular endurance training on the second, fourth, and sixth levels. At the same time, the amount of training should be adjusted according to the body's training response. In general, the heart rate should reach 60-90% of the highest during training, below 60% will lose the training effect, and above 90% will not last.

2. Endurance training.

Long-distance running: 400-meter track, 15 laps for women and 20 laps for men, with an average speed of no less than 2 minutes and 20 seconds per lap.

Weight-bearing cross-country: Carry a backpack of no less than 30 kg (20 kg for women) and walk on trails and ridges at an altitude of not less than 2,000 meters above sea level, for a full day or two days, once a week or two weeks.

If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

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.

Your question itself is very vague, and you still make others not be too general and vague?

Are you male? Woman? Height? Weight? Age? Fitness purpose? What qualities do you want to enhance, etc...

The human body includes physical qualities such as strength, speed, endurance, flexibility, and agility, and I don't know what you want to improve specifically.

If this is the case, it is recommended that you start practicing by walking, and do preparatory activities before practicing every day: pressing the legs, moving the joints, and doing a few freehand exercises. Then get on the treadmill and set the pace to suit your brisk walking, and stick to brisk walking for 20-30 minutes.

Then do some strength exercises appropriately, such as dumbbell curls in a set of 10 times, do three sets; Lift dumbbells 10 times in a set and do three sets as well. The weight of the dumbbells is determined according to your own practice, and it is mainly necessary to complete a set of exercises with a little effort.

You can also do aerobics in the gym for 20-30 minutes each time.

Then there is swimming, if you can persevere, about 10 minutes each time, according to your own physical strength, a lot of goodness.

It is recommended to practice no less than three times a week.

After one month of the above exercises, you can appropriately increase the practice time, increase the exercise weight, and change from brisk walking to jogging on the treadmill. Don't take less than 20-30 minutes. Strength exercises can be done with push-ups, a set of ten reps, and three sets; You can do sit-ups, 10-20 reps in a group, and also do three sets.

That's pretty much it, feel free to ask.