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For people who are weak, first of all, it is not advisable to start with difficult items, such as push-ups, you can choose your favorite lighter sports, such as jogging, walking, shuttlecock kicking, skipping rope, sit-ups, ball games, etc. Poor physical fitness is not suitable for strenuous and high-intensity exercise. In the early stage of exercise, you can choose relatively gentle jogging, jumping exercises, etc., while exercising your cardiopulmonary function, slowly train your physique, so that your body gradually becomes stronger.
<> more and more people join the team of physical exercise, jogging, walking, cycling, gymnastics, square dancing, tai chi and other mass sports activities can be seen everywhere, which has played a very important role in improving the physical fitness of the masses. Some lazy or busy people can't find the right time to run, what should they do? Indoor sports are preferred.
Push-ups, which are able to exercise a full range of muscles, are a very simple, convenient, and effective way.
Try to do it as much as possible, no less than 3 times a week and the duration should be 30 to 40 minutes of aerobic exercise, which is the basic. Then aerobic workouts include, (jogging, skipping rope, swimming, etc.), making yourself sweat and removing toxins from the body. HIIT can improve endurance and agility, improve cardiopulmonary function, and is recommended to do it 3 times a week, which can be combined with aerobic and 2 times a week.
Muscular endurance training method: go to the gym or bare hands to train can be, under the premise of equipment operation or correct action, start training with a weight that can complete 15-20 times, and you can increase the number of sets, such as push-ups (bench press) 20 times in a group, 8 sets.
Pay attention to nutrition. It is necessary to pay attention to the supplement of high-quality protein, which can promote muscle synthesis, and high-quality protein comes from milk, sea cucumber, eggs, chicken, tenderloin, beef and other foods. At the same time, we should eat more fresh vegetables and fruits, the road to simplicity, the simplest health, in fact, in the most inconspicuous details of daily life, such as sunrise and sunset, during the day to properly invigorate yang, physical activities, exercise, and at night to keep quiet, keep enough sleep.
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Don't get up too early to go for a run, get up too early to go out for morning exercise, it will disrupt the body's biological clock, don't get up in the morning and exercise on an empty stomach, not at night, don't exercise until you sweat profusely.
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The first point is that if you want to exercise, you should carry out this stretching exercise, the effect is actually very good, the second point is that you must master the skills to exercise well, and the third point should master the most basic essentials, so that you can.
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If your physical fitness is not very good, you can try to exercise slowly, do not start with strenuous exercise, resulting in the body can not bear it, and the problem should be gradual.
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I think that if our physical fitness is not very good, and we want to do more scientific exercise, we should decide according to our actual situation, start with simple exercises, and then choose more advanced exercises.
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Categories: Sports Sport >> Fitness.
Problem description: I am going to school now, it is impossible to have good conditions for exercise, it is better to be simple, and to be able to do scientific training and strengthen the system.
Analysis: For people who are not in good health, exercising in the usual sense is not necessarily beneficial, and even harms the body. I have experienced this, and my physical fitness is not very good.
Advice for those with poor physical fitness:
The first goal is to be healthy, not strong. This is reflected in the fact that it is a combination of work and rest and moderate exercise.
Therefore, when the body is tired and in poor condition, do not do a lot of exercise, and you can rest and walk.
As for the way to exercise: the best is to walk and jog, but do it in a place with good air quality. Swimming is also good, but soaking in water full of chlorine molecules is not necessarily good.
If you want to increase your strength, you need to use dumbbells and some equipment, and many specific methods can be searched. Needless to say.
It is important to note that the internal organs must be able to handle the amount of exercise you are excavating, otherwise it will cause injury. Healthy exercise is moderate and circulatory and complemented by a diet. Eat plenty of fresh meat, fruits and vegetables.
Rest more after exercise to ensure mental and physical recovery.
Good exercise will make people more and more energetic, if more and more tired. Explain that you need to take a break. After a few months, you can increase the amount of exercise according to your physical condition.
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