How to exercise physical strength quickly, how to exercise the body to improve physical strength

Ways to exercise for different age groups.

People of different ages need to choose the exercise method that suits them according to their physical condition. Here are a few exercises to build strength, strengthen lung function, and keep your limbs flexible.

1. About 20 years old. At this stage, "regular physical strength" should be achieved through muscle strengthening training. Perform about 30 minutes of weight training once a week every other day to exercise the main muscle groups (pectorals, shoulders, backs, biceps, triceps, abs, legs).

In addition, you can also do 20 minutes of cardiovascular system exercises, such as aerobics, jogging, cycling, etc.

Second, about 30 years old. During this period, oxygen uptake, which is important for endurance, gradually decreases. In order to maintain a high level of flexibility in the joints, you should do more stretching exercises, and also pay attention to the exercise of the cardiovascular system.

People who sit in the office for a long time should pay more attention to doing some stretching exercises. Here's how: lie on your back, try to lift your knees to your chest, hold for 30 seconds or lift your legs separately, try to raise as high as possible, and hold for 30 seconds.

3. After the age of 40. During this period, the physical strength of the person gradually decreases, the muscles gradually atrophy, and the body begins to "fat", which is related to the decrease in the total amount of muscle. Exercise twice a week and include:

25 30 minutes of cardiovascular workout, moderate intensity; 10 15 minutes of equipment exercises, to small weight, more times, in order to prevent accidents, it is best not to use dumbbells, more use of fitness equipment; 5 10 minutes of stretching exercises, paying special attention to moving the joints and those muscles that are prone to atrophy. In addition, one 45-minute exercise to enhance physical strength should be added during the interval (push-ups, semi-squats, etc. can be done without the help of equipment).

Exercise is done slowly, get up in the morning to run, play ball in the afternoon, swim, go to the gym, etc.! But don't rush it, or you'll get hurt!

Don't be opportunistic in this exercise, step by step, exercise your physical strength, you just insist on running, it's quite effective! If you have to improve quickly, then you just ignore this post!

1. For people around 20 years old, they should receive regular exercise, such as aerobics, long-distance running, cycling, and skipping rope.

Oxygen uptake will gradually decline around the age of people, and it is recommended that people in this age group choose jogging, stretching, etc.

After the age of age, it is recommended that people in this age group take a walk or jog every morning to strengthen their physical strength.

4. In terms of diet, it is recommended to eat more legumes, vegetables, melons and fruits, etc., and the diet is nutritious and nutritious, which is conducive to digestion and absorption.

5. Learn to take a nap, the best time to take a nap is after lunch, a proper nap can quickly restore physical strength and increase physical strength.

6. Keep the mood happy.

Here are 5 small ways to quickly improve your fitness, as follows:

1.Jogging. Effectively improve cardiorespiratory capacity, lower limb exercise ability and upright balance slag return.

2.Push-up.

Improves upper limb thrust, cardiorespiratory endurance and shoulder stability.

3.Pull-up.

Improve upper limb tension and upper body coordination.

4.Frog jumping.

Improves bounce power, lower limb burst coordination and hip stability.

5.Squats. Improve the basic strength of the lower limbs, enhance the stability of the knee joint and the coordination of the lower limbs.

Physical fitness is a very broad term, and basically all sports can improve physical fitness, whether it is strength training or aerobic training.

Actually, it's quite simple, if you have nothing to do, do squatting and jumping, running, and frog jumping. In fact, you don't have to be very tired and easy to do it yourself, but the most important thing is to persevere, as long as you persist for a period of time, you will find that there is a great gain.

Ride a bike!

I'm a rider!

Keep exercising though!

I'm riding 200 kilometers a day now and it's not a big deal!

I used to ride for half an hour and I couldn't do it!

Everything is slowly exercised!

The best way is to skip rope, there is 1 formula for you, that is, 10 minutes of skipping rope = 20 minutes of jumping exercise = 30 minutes of jogging, this is scientifically calculated data, can achieve the purpose of exercising physical strength, enhancing strength, and losing fat, in addition, the position of these three methods of exercise is not the same, it should be noted that skipping rope mainly exercises the major muscles on the legs and the triceps brachii on the arms, jumping exercise is a full-body exercise, all parts are exercised, so the effect is not obvious, because it is to lose the whole body together, Jogging mainly builds calf muscles and endurance, so you can choose one according to your needs.

Walking more often and climbing mountains is also good for the body.

Any workout is fine, but it's all about sticking!