How can I train my body? How can I get in shape?

1. Endurance training: Insist on long-distance running training and constantly improve your endurance.

2. Weight-bearing cross-country: Carrying a backpack of no less than 30 kg for women is 20 kg and Yeyuan, walking on paths and ridges at an altitude of not less than 2000 meters, for a full day or two days, and once a week or two weeks.

3. 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.

4. Strength training.

5. Balance training: Balance on one foot: stand on one foot and complete the forward and backward movements many times. Choose a narrow barrier off the ground, walk like a balance beam, or jump on one foot.

6. Flexibility training: horizontal bar hanging, stretching limbs, pressing legs, lower waist, stretching muscles on both sides of the body.

Do it every day, 100 sit-ups, 500 push-ups, and you're good to go.

First of all, the basic training must be done well, and when the foundation is laid, other action exercises can be done to the hand.

1) Basic posture exercises.

The basic posture of human beings refers to: sitting, standing, walking, and lying. When presented to the public, these basic gestures give people a sense of dignity, erection and elegance as shown by the body form, giving the impression of pleasing beauty (including the whole of daily activities).

Because a person's posture has strong plasticity, it can also have a certain stability, and through certain training, many bad postures can be changed, such as: oblique shoulders, chest, loose, bending knees when walking, procrastinating steps, etc.

2) Basic quality training.

One of the most important contents of physical training is the basic quality of the body, which can be practiced in two forms: single exercise and double cooperative exercise. Through a large number of exercises, the shoulders, chest, waist, abdomen, legs and other parts of the human body can be trained to improve the support ability and flexibility of the human body.

It lays a good foundation for shaping a good human body shape and improving the control of the body. There are many contents of basic physical exercises, and when training, they should be based on the principle of moving from easy to difficult, from simple to complex; At the same time, it is also necessary to pay attention to the bearing capacity of yourself and your collaborators, and not to overload to avoid injury accidents.

3) Basic morphological control exercises.

Basic morphological control exercises are specialized exercises for systematic training of the practitioner's body form, so as to improve and improve the body's morphological control ability. It is through the training of a large number of movements such as bare hands, bars, and double postures, to further change the original state of the body form, and gradually form a correct standing, sitting, and walking posture, so as to improve the flexibility of body movements.

If it is purely a form, there are the following suggestions:

1. Slim legs: Stand up straight and raise your legs 90 degrees, of course, it's okay if you can't lift them, do your best, and then hold on for 30 seconds. Swap legs. Or lie flat on the floor with one leg open from the side and rotate clockwise or counterclockwise around your buttocks.

2 Slim waist: Hand mopping the floor can slim the waist, and given your laziness, I suggest you go for a hula hoop. Or to practice the lower back. If you haven't learned to dance, it's not recommended.

3. Cultivation of temperament: Don't bend over at ordinary times, and practice ballet hand positions when you have nothing to do. Raise your head, chest up, and tuck your abdomen o( oha! Or find some physical classes on your own.

In addition, you can press the leg you are talking about, you can press it yourself, although it is a little cruel. Just stick to it. Or at home, you can find a window that is slightly higher than your own span, put your foot on the window edge, and press down with your belly.

Fitness, as long as you can stick to it, you will have obvious results in a month. You can choose to do push-ups, sit-ups, running, playing badminton, swimming, etc...

Do 45 push-ups, 5 minute leg presses, and 100 squats every day! You'll get a lot out of it for a month!!

I'm like this every day, I'm tired at first, and then I won't) Satisfied?

There are a lot of them. ~

For example, learn Wing Chun. Exercise.

Or do the human body upward. Ban palm press.

Raise your teeth with a bell. Wait a minute. can promote the development of functions

There are many ways to exercise, such as running, push-ups, stakes, sandbags, etc.

If you practice softness, you can't achieve it all at once, you have to take your time, show the lower fork, every time you go to the place where you can't stand the pain, you have to consume it in **Don't move, wait for numbness, until you can go down completely, start to put your legs a little higher, the height at the beginning is about the same as a shoebox, the heel way can go, it is also slowly consumed like the lower fork, and you can increase the height when you go down, in fact, I think you are not a professional to learn this and learn Latin dance, horizontal and vertical forks 180 is OK.