Find a running plan that is suitable for high school students

The best time to exercise is around 4 p.m., so it is recommended to run in the morning and concentrate in the afternoon on weekends.

Flexibility exercises stretch the whole body, and you need to be consistent to see results. People with poor flexibility should take care to reduce the range of motion when exercising. The best flexibility exercise is outdoor jogging, which can stretch all organs of the body, relax and keep the exercise fun.

Stay hydrated during exercise, but avoid ice water or other cold beverages.

It can cause a lot of damage to the stomach, and after a workout, you can supplement protein after 30 minutes, such as pure milk, eggs, etc.

Pay attention to weight-bearing exercises when running, so that once you get used to it, you will find that you have a "flying feeling" when you run. Haha, I've tried it

However, at the beginning, it is also necessary to start with a small number of adaptations, so you can't be in a hurry, and it is best to prepare some warm-up exercises before exercising.

Don't be in a hurry, progress is slow, and Mu Youyin may run like Liu Xiang all of a sudden.

So have a good mentality.

It's good to persevere

In terms of eating, you should eat beef and mutton, protein, soy products, and fruits every day.

Supplement more protein, eat at least 2 boiled eggs (not tea eggs) after 30 minutes of each workout, 2 egg yolks can be seen, egg whites can exceed 2, and the normal diet of 3 meals should also pay attention to protein intake, if possible, eat more beef, mutton, chicken breast; At the same time, drink plenty of water every day, no less than two liters. Boosts the speed of the body's metabolism. Don't eat after 9 p.m.

Otherwise, there will be calories that are difficult to consume and form fat stores in the body.

Because if you only practice and don't eat, you won't be able to train your body, and you will get twice the result with half the effort

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!

Combined with the first floor to express my personal opinion:

First of all, it is best to agree that an afternoon workout is best, and if you really can only run in the morning, it is recommended that you wake up with a glass of water and a little easy-to-digest carbohydrate food. Because after a night's rest, the body is the most dehydrated, the blood is the most viscous, and the flow is slow, not suitable for strenuous exercise right away, the same reason, no food at night, getting up in the morning is the lowest blood sugar, if you force physical exercise, it is easy to develop hypoglycemia.

Because running is a sweaty exercise, it is recommended to drink lightly salted water with added salt or simply drink a sports drink when hydrating.

I haven't done weighted running, so I don't have a say in the effectiveness of weighted running, but I'm absolutely sure that weighted running will definitely increase the impact on your joints and increase the chance of injury, so don't try it if you're going to be exercising for a long time.

Stretching and warm-up should be done before the workout, and relaxation should be done after the workout.

It is necessary to increase protein supplementation in moderation, but it is also necessary to pay attention to supplementing enough carbohydrates (sugars) to replenish glycogen and restore fatigue and exercise capacity. As for not eating after what time in the evening, I personally feel that it is a misunderstanding, I used to be 230 pounds, and now I am 140 pounds, and I lost it by exercise. Now I have extra meals every night and I haven't gained weight.

In fact, whether you will be fat or not is not directly related to what time you eat, you will be fat if you consume more calories than you consume every day, and you will lose weight if you consume more than you consume, this is the truth, although people sleep with less calorie consumption, but it is not that they do not consume. In fact, the most reasonable way to eat is to eat small and frequent meals, and eating every 2 to 3 hours is the most reasonable to ensure the stability of blood sugar. Of course, if you have a meal at night, if you eat big fish and meat, it will definitely not work, eat a little, and you won't feel hungry.

If a person is hungry and does not eat, the metabolic rate will decrease, and the result is weakness in the limbs and malaise. Of course, you should not eat within 1 hour before going to bed.

Also, don't run every day, exercise up to 6 times a week, and set aside at least one day for your body to rest and recover.

Carry a heavy school bag, preferably a school bag that fits well, run to and from school, and choose a relatively long distance. Don't waste time, save getting up too early in the morning and wasting rest time, after all, the college entrance examination is the most important. If you live in school, you can run on the playground in the morning and evening, because high school students exercise a lot and are not lonely.

Just ask Li Ke if he can't.

Exercising the body well is a reasonable, smooth and coordinated overall body, and the muscles are strong. Physical coordination is good, starting with aerobic and combined with conditional anaerobic exercise.

Around the age of 18, control the heartbeat at about 170-180 per exercise aerobic combined anaerobic exercise.

Keep an eye on your weight and add meals before and after your workout. Remember to be 1 hour before your workout and within 30 minutes of your workout.

It's not that the muscles are big, but strong is the standard of health (competitive bodybuilding is not good for the body.) And 2 weeks before the race, you need to cut off water and fat, which is very hard).

**, build muscle, increase aerobic exercise.

3 criteria. Not necessarily going to the gym. There are mainly 3 guidelines. (step by step).

01.Aerobic exercise increases blood circulation to the body. Consolidate the results of your fitness and lose body fat.

02.Anaerobic exercise, increase muscle, muscles can increase metabolic rate (metabolic rate is in the case of the body is not exercising, as long as there is a certain amount of muscle exists, it will naturally consume its own energy and fat every day. Prevent **).

03.Eat a reasonable diet, increase protein, increase crude fiber, and reduce fat intake.

01.- Swimming is better and less harmful, 30-45 minutes each time, 15-30 minutes before and after anaerobic exercise.

Run, pay attention to ankle protection. 15-30 minutes each time, 10-30 minutes before and after anaerobic exercise.

Walk briskly, pick up your bike, and pay attention to ankle protection. 15-30 minutes each time, 10-30 minutes before and after anaerobic exercise.

02.Anaerobic exercise.

Run the stairs quickly.

Push-ups, pull-ups.

It's muscle building, mainly to increase muscle. Strengthens the fitness results. Start with large muscle mass.

Take it easy. (Of course, if you have the conditions, you can ask the coach for usually 150-200 yuan lessons, and 20 lessons can be about the same, so you don't need to let the coach practice every day.) 2-3 times a week almost)

03.Diet.

Increase protein, increase crude fiber, and reduce fat intake.

Eat more egg whites (discarding egg yolks).

Eat more whole grains, vegetables.

Reduced, fatty, fried, smoked foods. (Don't eat after 20:00, if you're really hungry, replace it with water and non-calorie fruits).

Mainly use the time of the morning and the evening.

Run laps in the morning at a moderate speed of 1500 meters. Then do some push-ups, sit-ups and pull-ups. You can do some push-ups and sit-ups at night before going to bed.

1500 meters can be run every other day, don't be too tired.

After you have a good meal, walk along the neighborhood for about half an hour, and when you have almost digested it, you can go for a jog for 20 minutes to half an hour, and then come back and take a hot bath. It not only relaxes the mood and breathes the fresh air outside the stove wheel, but also helps to study in the evening time, and at the same time, you can also not delay your study when you are bored and exercised.

From five o'clock in the morning, I take the steps of a small dongdan, and then walk slowly for about half an hour, and then go to morning study and breakfast.

During recess, wander around the campus.

When school is out in the afternoon, I play basketball for half an hour, go to the shower and eat, and go to self-study in the evening.

At night, when I was studying at night, I ran two laps in the playground and went to sleep.

Brother, are you a sports candidate? If yes, it is recommended to: small stride, high leg raise, stride jump, arm swing on the spot, resistance run, wheel run, frog jump, step jump, side jump, left and right jump, high platform jump, lunge, short step!!

If you want to train your endurance, you can only run long distances!! If you don't understand, you can explain it to you. If you want to get fit:

Chest plank bench press 3 sets - 10 reps (training the whole chest), down incline barbell bench press 3 sets - 10 reps (training the lower edge of the chest muscles), parallel bars arm flexion and extension (wide grip) 2 sets - 10 reps (training the lower edge of the chest muscles), up incline dumbbell press (30 degree angle) 3 sets - 10 reps (training upper chest muscles), plank dumbbell flying bird 3 sets - 10 reps (training pectoral muscles), apparatus chest clamp 3 sets - 10 reps (training chest groove), back pull-ups 3 sets - 10 reps (upper back) barbell row 3 Set - 10 reps (lower back).

Narrow grip pull-down 3 sets - 10 reps (upper back).

Seated rows 3 sets - 10 reps (lower back).

Shoulder seated barbell press: 3 sets - 10 reps (entire shoulder), seated dumbbell press 3 sets - 10 reps (entire shoulder), upright barbell pull-up (narrow grip distance) 3 sets - 10 reps (deltoid anterior middle bundle), dumbbell side press 3 sets - 10 reps (deltoid anterior middle bundle), reverse sitting chest clamp 3 sets - 10 reps (deltoid posterior fascicle), dumbbell prone bird 3 sets - 10 reps (deltoid posterior fascicle), triceps brachii narrow grip bench press 4 sets - 10 reps.

Supine arm flexion and extension 3 sets - 10 reps (triceps) and 3 sets of instrument presses - 10 reps (triceps).

3 sets of standing dumbbell lifts - 10 reps (triceps) biceps.

3 sets of barbell curls - 10 reps (biceps).

Dumbbell curl 3 sets - 10 reps.

3 sets of braces - 10 reps (biceps).

If you don't know what you say, please ask, if you think what I said is useful, adoption is a virtue.

If you want to lose the meat on your belly, you can try to go for a long run. Dumbbells are as heavy as the round and heavy can adjust the strength imbalance The tension machine mainly trains the back muscles, to train the pectoral muscles, you can push up and bench press dumbbells In fact, there are too many plans to see if you want to have a high negative cavity macro load and take your time The same muscle group can only be loaded once in 48 hours in a rental row Otherwise, the muscles are not very good.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important, supplement more foods with high protein content, such as beef allergy, quick eggs, and fish.

2. Training. Be sure to strictly follow the plan and master the correct Qiao Chang debate training movements.

3. Rest well. Get enough sleep, especially after training.

Exercise is the first choice, and you can slowly lose weight by gradually developing a good lifestyle habit during this exercise. Aerobic exercises include: running, skipping rope, swimming, cycling, etc., which can be flexibly arranged to increase fun.

At the same time, with anaerobic exercise, you can exercise muscles at the same time, and the effect of both internal and external repair is that the body fat is reduced and the muscles are raised. The better the results will be when you do the fat reduction and shaping at the same time.

The most effective fat loss exercise is jump rope. Jumping rope is a high-intensity aerobic exercise that involves the whole body during the workout and is extremely fast.

1. Although some people think that jumping rope is easy to hurt knee sports, according to expert research reports, the impact force of jumping rope on the knee is only 1 7 to 1 2 of running. And as long as you can master the skill of skipping rope and land on the ground with the front end of the soles of your feet, you can reduce the impact on your body. Jumping rope not only strengthens the heart and lungs and the muscles of all major parts of the body, but also trains balance and agility.

The most attractive thing is that as long as the speed of 120-140 beats per minute can be guaranteed, 600 1000 calories can be burned in an hour.

2. Rope skipping is an aerobic exercise, and it is a sport with high efficiency in aerobic exercise. In terms of exercise, continuous skipping rope for 10 minutes is almost the same as jogging for 30 minutes or dancing fitness dance for 20 minutes, which can be described as a time-consuming and energy-intensive aerobic exercise.

3. Rope skipping is a relatively intense exercise, and you must prepare all parts of the body before practicing, such as shoulders, arms, wrists, and ankles. When you start to practice skipping rope, you should move from slow to fast, from easy to difficult. Start with 5-10 minutes of exercise and then slowly increase to 10-15 minutes, with a short break in between, and then jump again.

The time of skipping rope is generally not limited in any way, as long as it avoids causing physical discomfort, pay attention to not skipping rope before and within half an hour after eating.

4. However, the ground on which the activity is carried out must be flat, and it is best to lay carpets and soft cushions on it, and wear sports shoes with strong shock resistance, which can ease the impact of knees and ankles when they are in contact with the ground, otherwise the reaction force when beating may affect the spine and brain, causing sports injuries. It is worth noting that when jumping rope, it is best to wear a sports bra or choose cotton underwear with good support, which can protect the chest muscles and avoid strains.