How is fitness more effective? How can I get fit effectively?

As a beginner, it is essential to have a scientific fitness guide. It's my responsibility to help you get in. The first thing to point out is:

From the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't Because since you have chosen fitness, that is, you have chosen an active and healthy lifestyle, so don't have those bad habits, and keep them all in your memories!

Okay, let's gossip and get down to business! A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, the training plan I give is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between. Strength training mainly includes: 1) Back:

pull-ups (anterior neck pulldowns); 2) Chest: Plate bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder:

barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

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!

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

Practice more than four times a week.

First of all, there must be a pair of dumbbells with adjustable weights, and the number of each set is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaust after doing this number.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Biceps: 12 sets of dumbbell curls.

The physical fitness of today's students in school is really worrying. In recent years, in the physical fitness tests of many schools, many physical education teachers have complained that the physical fitness of students is getting worse and worse every year. In a middle school, in the 800-meter run for girls and 1000 meters for boys, the unqualified ones account for the most, and in the pull-up training for boys, many boys can't complete a pull-up, and there are basically no one or two who can complete more than 9 passing levels.

School students, at the age of youth and vigor, they still do not have a healthy body, how can they use their skills to serve the motherland in the future? Fitness exercise is something that college students need to pay attention to, and you should pay attention to the improvement of physical fitness, not just bury your head in hard work. So, what should the right way to exercise in college?

First of all, you need to maintain a frequency of 3-5 times a week, no less than 30 minutes each workout, but no more than 2 hours, in order to gradually strengthen your physical fitness. As for the choice of fitness exercises, we can exercise according to the equipment available in the school. The playground is a running ground that we can't miss, and insisting on running for 30 minutes every day can improve our cardiopulmonary function, strengthen the strength of the lower limbs, and improve the flexibility of the lower limbs.

When we train for running, we don't need to pursue speed at first, we start training from jogging, and at the same time, our cardiopulmonary function can adapt to stronger sports. After 3-4 weeks of running, you can try a combination of jogging + fast running, which can further improve the body's explosive power and physical endurance. In addition, there are some horizontal bars, parallel bars in the playground, and we can use these equipment for strength training, horizontal bars for pull-ups and parallel bars for parallel bar arm flexion and extension.

If you are still unable to complete these two movements, you can start with push-ups and straight arm suspension training, each exhaustion time, 5-6 times, you can gradually improve the strength of the upper limbs, strengthen the muscle groups, and then try pull-ups and parallel bar arm flexions. Finally, people who exercise in the dormitory can use the combination of some bodyweight movements to carry out fat-burning exercise training, such as: starting from high leg raises, jumping jacks, prone mountaineering, planks, squats, lunge squats, burpees and other actions, each action for 20 seconds, intervals of 20-30 seconds, and repetition for about 20 minutes, you can improve physical fitness and achieve the purpose of fat burning and shaping.

For college students who have fitness exercises and those who do not have fitness exercises, you will find that the lung capacity of the next day physical examination is completely different. The lung capacity of fitness exercises will be better, which means that the body is younger!

To be effective, there are a few steps you need to follow:

1. Make a fitness plan: Before starting to exercise, you need to make a detailed fitness plan, including the goal of fitness, the time of fitness, the frequency of fitness, the way of fitness, etc.

2. Arrange your diet reasonably: Fitness needs a reasonable diet to support, and you must ensure that you consume enough nutrients such as protein, carbohydrates, fats, vitamins and minerals.

3. Choose the right fitness method: Choose the fitness method that suits you according to your fitness goals and physical condition, such as strength training, aerobic exercise, yoga, etc.

4. Pay attention to rest and recovery: During the fitness process, the body needs to be given sufficient time to rest and recover to avoid physical fatigue and injury caused by overtraining.

In short, in order to exercise effectively, you need to make a detailed plan, arrange your diet reasonably, choose the right fitness method, focus on rest and recovery, and record your fitness progress. Only by considering and carefully following these steps can you achieve the desired fitness results.

Define goals and plans: Before you start working out, you need to be clear about your goals and plans. This will help you develop an effective plan and ensure that you don't waste time and energy during your fitness journey.

Make the right plan: Based on your goals and plans, make a plan that fits. This plan should include your training goals, schedule, and rest periods. Make sure your plan makes the most of your time and energy.

Choose the right fitness style: Different fitness styles have different features and benefits. You'll need to choose a modality that works for you, such as cardio, strength training, or yoga. Each modality has its own unique benefits, and you need to find one that works for you.

Keep exercising: Fitness requires constant effort and patience. Don't give up and stick to exercising at least three times a week. This will help you build a healthy lifestyle and help you stay physically fit and strong.

Be mindful of your diet: Diet is very important for fitness. You need to consume enough protein, carbohydrates, and fats to support your training.

You can choose to eat more healthy foods such as vegetables, fruits, whole wheat bread, lean meats, fish, etc. Also, avoid excessive sugar, salt, and oil.

Ask for help and support: If you're having trouble or having problems with your fitness journey, don't hesitate to ask for help and support. You can seek advice and guidance from a trainer, fitness buddy, or doctor.

In conclusion, to get fit better, you need to determine your goals and plans, choose the right fitness regimen, exercise consistently, and pay attention to your diet and rest.

Exercise and nutrition should be matched with each other, and if you are connected, you should eat more and eat better.