Tell a fitness enthusiast what works for me

Morning: 30 minutes of running, 10 minutes of rope skipping (fat loss), 100 push-ups (chest): 200 sit-ups (abdomino), 100 dumbbell bends of the forearm (bis bicep), 50 bends of the dumbbell head (bis of the humerus).

Night: 100 push-ups (chest), 100 dumbbell side raises (shoulder), 100 freehand squats (legs).

I wish you a speedy practice.

You'll lose some weight, so work with cardio and equipment. Go to the gym 3-4 times a week, each time you first practice 30 minutes of equipment, generally you have to do at least 3 sets of shoulder and arm equipment, the legs are more difficult to exercise, you can practice aerobic time, do ramp fast walking, you can lose thighs, the time is controlled in more than 45 minutes. Remember to add 3*30 sit-ups after aerobic exercise.

Then avoid a greasy diet for your night shift meals, and try not to eat anything other than fruit and dairy products for 2 hours after exercising. Stick to it for a month, and I'm sure you'll see results.

If you want to achieve a certain effect, you can do the corresponding exercises. If you just want to work out, choose the right fitness method according to your situation. In fact, fitness can be a long-term workout or a combination of various sports.

Running is not only an easy way to get fit, it's also a simple way to exercise. If you want to run and get fit, you need perseverance. For a long time, we should not run every day, but often.

If you can do this step by step, the purpose of fitness will be achieved.

The effect of fitness is related to the arrangement of time, the combination of meals, and the physique of the individual. In the process of fitness, it is necessary not only to complete the corresponding amount of exercise, but also to achieve the required amount within the specified time. Fitness requires the consumption of nutrients in the body.

A sensible diet can provide the necessary substances. And the individual's physique determines the intensity of fitness. If the constitution is poor, it needs to be lowered to the corresponding requirements.

Taking running as an example, in the early stage of exercise, you need to determine the running speed and amount of exercise. It has to do with a person's physique. When running, you need to determine your speed and amount of exercise based on your feelings.

If you don't feel comfortable running, slow down. And if it's hard to run, don't continue.

The average runner can test their level of exercise after 3 to 4 months. For example, if a person aged 30-39 can exceed a kilometer in 12 minutes, it means that they have reached an excellent level of exercise. If not, you can continue to strengthen yourself.

After each exercise, you need to write down the time of your exercise so that you can understand how well you are fit. Beginners can eat five times a day, and the amount of food needed each time is needed. Breakfast accounts for 20% of the day's total, 10% in the morning, 30% for lunch, 10% for the afternoon and 30% for dinner.

The daily recipe is paired with moderate protein, less fat, and high carbohydrates in a ratio of about 25:20:55.

For bodybuilders, they should eat more foods that are high in carbohydrates, such as staple foods such as steamed buns, noodles, and rice, as well as sweet potatoes, oats, potatoes, etc.

Some people exercise for bodybuilding, so they should focus on non-fat or low-fat foods. Bodybuilders can eat foods like skim milk, egg whites, fish, skinless poultry, steak, etc. In addition, bodybuilders need to eat more alkaline foods.

After exercise, a large amount of sugar, fat, and protein in the body are decomposed to produce some acidic substances (such as lactic acid and phosphoric acid), which can cause muscle and joint soreness and mental fatigue. By consuming alkaline foods, you can maintain the acid-base balance in the body, thereby eliminating fatigue caused by exercise.

We can start with our hobbies and use the sports we like to strengthen our bodies.

You can choose some exercise content to enhance cardiopulmonary function, such as running, ball games, swimming, etc., for the general public, as long as they are in a state of non-stop running and jumping, lasting about 30 minutes can play a good role in enhancing cardiopulmonary function. Stick to it 2 to 3 times a week. You can also choose exercises that build muscle strength, such as weightlifting, pull-ups, and push-ups.

01 Whether it is conducive to long-term persistence02 Whether you can continue to get a sense of satisfaction In summary, the biggest principle of choosing a fitness program that suits you is what you like, and the exercise you like must be able to adhere to it for a long time to achieve the purpose of fitness, and you can continue to get satisfaction in the process of persistence. Because of any exercise, even if you only like it, you can't stick to it, and you can't achieve fitness results.

Ordinary people can run in the playground or skip rope at the home of Yinshu, or they can buy some barbells and other sports equipment at the home of the front imitator, or they can go to the gym to find a coach who specializes in failure. At the beginning, you can do some light weight training to lay a good foundation and make the movements standard; Then it's about finding your training goals, whether you want to be ** or get in shape. You can find more fitness resources on the Internet, and keep a correct attitude during the fitness process, and don't be too impatient.

You can gradually disperse the grandchildren to run, or skip rope, slow down at the beginning, let your body adapt, gradually add a lot, follow the app to do simple aerobics, do yoga, squats, burpees, jumping jacks, etc., and try to use the form of walking when commuting to work; What I understand is a more practical assault.

Puyou Shantong people can take grinding dates to choose fitness in the gym at ordinary times, or they can also do some fitness exercises, such as abdominal curl exercises, and can also do running exercises, which can enhance immunity and adjust breathing.

In the morning, get up early in the morning to exercise, do some professional yoga exercises, usually watch more small ** in exercise, and do finch buried planks. Often do planks, Chong Song can slim down the whole body, and you can also practice the vest line.

Ordinary people should run more, can play badminton, basketball, go to the gym to train, and do some aerobic exercises.

I can take forced exercise. Fitness exercise is an activity that is beneficial to the body's health, which can help strengthen the body, regulate the mood, improve immunity, etc. If you have to do a mandatory exercise, you can choose a form that suits you, such as:

1.Aerobic exercise: such as jogging, walking, spinning, jumping exercises, etc., can help strengthen cardiopulmonary function and burn fat, and it is also relatively easy to use.

2.Weight training: such as weightlifting, squats, etc., can improve muscle strength and toughness and form a beautiful figure, but it needs to be done with a coach to prevent injury.

3.Yoga: It improves muscle flexibility, balance, posture and breathing, while relieving stress and improving concentration, making it a fitness method that combines the mind and body.

4.Swimming: Swimming can exercise the muscles of the whole body, and at the same time is friendly to the joints and cardiovascular system, so it is suitable for people of all ages.

5.Fitness coach guidance: If people are inexperienced or don't know how to exercise, they can ask a fitness coach to guide and teach the correct exercise methods and techniques to avoid possible injuries;

6.Sports rock slag group: Joining the fitness group can increase social networks with others, and can also supervise each other, enhance the motivation to persevere, and increase the fun of exercise;

7.Active sports: such as hiking, walking, beach volleyball, tennis, cycling, etc., can help increase physical coordination, enjoy the beauty of nature, and exercise with friends or family is also a good choice.

To sum up, fitness should vary from person to person, choose the exercise method that suits you, keep exercising, and combine it with a scientific diet to achieve healthy and beautiful results. In conclusion, it is very important to choose a fitness regimen that works for you.

If we want to do something, we must do all the preparation work in the early stage. If you want to be a fitness expert, you also need to do a lot of things in the early stage. Only by improving one's own skills can one lay the foundation for one's future life.

For fitness coaches, the first thing to do is to improve their professional level, improving the professional level is the main thing fitness coaches do in the early stage, for people with zero foundation in fitness, in the early stage is to do more understanding of sports and fitness, and also let themselves personally participate in fitness, because no fitness coach is never involved in fitness, even if your current fitness level is still very limited, but don't be too anxious, you can go to relevant training institutions to learn these content, It is not very difficult to learn these contents under the guidance of a professional tutor.

As long as you persist every day, follow the guidance of the fitness coach, control your hands, and control your mouth, you can be called a fitness adult in a few months.

First of all, it is necessary to make a short-term plan, according to the plan in an orderly and gradual manner, you can't eat an elephant in one bite, which is not good for your health. Stick to it often.

What to do? Give up Me too I want to be a billionaire But I don't want to work Do you think this general idea has any constructive effect You think you will naturally do it Everyone doesn't want to work Why do you still go to work Because going to work gives you the capital to survive If you want to survive, you will naturally go to work It's impossible if you want to do it Only if your desire is not big enough You don't want to exchange time and energy for results To put it bluntly, it doesn't matter to you whether you are a fitness expert or not.

We must persevere, practice every day, and we can't fish for three days and dry nets for two days.

Find your fitness goals like Schwarzenegger, make a scientific plan that works for you, and stick to it.

Exercising every morning and evening is fine.

Good figure, good looks.

Absolutely professional and positive.

Will take pictures with aesthetics.

Hashtags are valuable and fun.

Operate with heart and teamwork.

Love to learn is fashionable enough.

Persistence leads to good luck.

Learn to persevere.

The method is the right effort.

Find a direction that interests you and do it hard.

There are many, choose a well-equipped, well-coached gym fitness, go to the gym to make friends with others, learn from each other, take care of each other, this is much better than wasting time at home alone to do some low-intensity freehand movements.

Here's a simple and effective way to do it:

Do middle and long-distance running every morning, don't run your hands into a half-grip shape, keep your fingers together, straighten, your thumbs spread or together, and then swing your arms as much as possible The distance and time of running do not have to force yourself, step by step Run to the end to do a strong sprint, swing your arms with rental objects sharply

Take a break after running and do chest expansion.

Then do push-ups, with your hands open at arm's width and your feet higher than the lowest point when you push your arms down (and within a certain range, the higher the better) Exhale when moving downward, and exhale thoroughly before you can push up; Inhale as much as you can when moving upwards to open your lungs Do one or two on your own when you feel tired You can do it again after a short rest, or more times

Then use dumbbells, choose a dumbbell that you feel is just suitable for a slightly heavier dumbbell, do the supine bird action, can't do it for too long, stop and do it again when you are tired, until your chest feels sore

The regularity of the effect of exercise on the muscles (these are very important).

Exercise in the morning to build muscle and strength, and exercise in the evening to build endurance; Higher intensity and relatively short exercise of long muscles and strength, on the contrary, long endurance does not grow muscles, and high-intensity and long-term exercise will damage muscles

Rest, adequate nutrition, sufficient energy (or a little excess), exercise can strengthen the body; Otherwise, the strain machine argues liquid

Go to the gym. Treadmill. Bicycle. That's what a rower. And those instruments.

Very grasp the royal gym and aerobics. More segment base. Sanda. Judo these.

Although usually lazy. But really went to exercise. You'll feel comfortable and refreshed.

**。The mood will improve.

Of course, you have to be cheerful and pull. The coaches are generally very kind and dismantling. It's also good to make more friends. Hey.

Remember, you smile at others. Naturally, they'll smile at you, too.

I don't think it's enough to rely on dumbbells alone.

I made a horizontal bar on the wall.

Sandbags hanging in the hall.

There are several kinds of lead in the arm strength rod or something.

Practice 2 every day

3 hours. After practicing for a few months, I became stronger than before.