Ways to exercise! Find a complete workout method.

1。After exercising, you will have a full energy the next day.

2。I have this perseverance.

Based on the above two points

You can run 5 kilometers a day and stick to 3 hundred (100 push-ups, 100 sit-ups, 100 squats) every night, but if you want to be in good spirits, you must have a good routine and routine.

Although the first 2 months may be tiring, the body will definitely work out well.

Exercise is all about perseverance. Do a few sets of push-ups at a fixed time, it may be less at first, slowly add it, if you have time, I suggest you go to the playground a few laps first, sweat and then do push-ups and the like, so that you can not only achieve the best effect, but also can train more beautiful muscles. Also, muscle building exercises should not be done with great intensity every day, it is best to do it every other day, otherwise it will easily lead to hair loss.

It is recommended that you go to the local place to learn martial arts, it is recommended to learn Hongquan, Hongquan has high requirements for physical fitness, and all aspects are exercised, but learning Hongquan is very hard.

And there is no way to take two days after exercising to be full of energy, if you want to be full of energy, you can adjust your body after exercising. Suggestion: Massage the sore parts of the body properly, alternate hot and cold water when bathing, go to a sauna or something if possible, eat more alkaline food, and get enough sleep.

As for exercise, you can separate the parts of the body and exercise them, for example: work the abdomen on Monday. Arm work on Tuesday and legs on Wednesday (preferably to the limit)...

Because of this separation, the next day there will be no fatigue and fatigue. As for exercising**, the number of cycles is based on your own physical fitness.

Stick to doing sit-ups, do them every day, do two when I have time, and I have six pack abs after three weeks.

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

The most important thing is to persevere, not always talk about acting while the body is getting fat day by day.

1. Clarify the purpose of exercise.

Before preparing for the workout, it is necessary to have a general plan and envision, and clarify the goals and basic requirements of the workout. For example, some people use exercise as a kind of entertainment in their leisure time, moving their muscles and bones and adjusting the following psychological states; Some people want to correct a tiny deformity in a certain part of the body; Some people achieve the purpose of improving their body shape for fitness; Someone wants to meet a certain physical standard; Someone is purely for **; Someone wants to be a bodybuilder, participate in bodybuilding shows and competitions; Wait a minute. Different purposes, different plans.

Second, grasp your own basic situation.

It mainly includes physical health, physical fitness level, body type, height and bone thickness, weight and thinness, personality characteristics and perseverance, work nature and free time, living standard, etc. Comprehensively analyze the feasibility of participating in the exercise on your own in the following to make the plan more in line with the actual situation of the individual. If you want to excel in competitive bodybuilding, you must also consider the competition task.

3. Implement the venue equipment for exercise.

When developing an exercise plan, it is important to consider the conditions of the venue and equipment for the exercise. Whether to bring your own equipment to practice at home, or go to a nearby gym or gym to practice, you must know in your heart. In this way, a realistic exercise plan can be developed according to the conditions.

Fourth, make a good class exercise plan.

This is the most basic and important part of the exercise.

Its content includes: 1. The tasks and requirements of each class exercise.

2. The body parts exercised in each class and the methods, equipment and movements used.

3. The time allocation and exercise arrangement of each part of each class.

4. The weight, reps, number of sets, intensity and density of each movement in each class.

In summary, a well-developed workout program should enable every exerciser to get the most out of it, and all of them can do it:

1. Know exactly how to start, where to start, and what to do at each step.

2. Exercise easily, moderately, and smoothly, without causing injury or panic, and without mind how long you practice.

3. Steadily move towards the set goal.

4. Be satisfied with the measured exercise effect during the exercise.

5. Exercising at home does not require large special equipment.

Have a workout plan and stick to it for a long time. Strengthens legs and ankles. Do more calf raises, running and touching highs.

I think the best thing is --- morning jog.

I couldn't do a push-up before, but luckily, the middle school homeroom teacher ran around the playground with the whole class every day.

Even on a rainy day, I had to run in the hallway without stopping, and although it was very uncomfortable at the time, I am really grateful to the head teacher now.

Now my physique has really improved a lot, dozens of push-ups are no problem at all, by the way, I must persevere.

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.