How should you exercise when exercising?

Friends, I suggest you adjust the exercise time, get up in the morning and go to the toilet (it's best to go to the toilet, it's a good habit) to spend twenty to thirty minutes exercising, in order, push-ups, high leg raises, kicks, leg presses (pull ligaments), sit-ups, set a goal for yourself, try to get more and more times, among which the benefits of leg presses are not known to many people in the gym, it is easy to be ignored, it will change the leg shape to a certain extent, you can do it while resting, if it is not necessary, forget it, it is better to buy a dumbbell if you have the conditions, For men, it is an all-round fitness tool, and you can refer to this ** exercise.

Two years ago, I just got into fitness, at that time I was fat and didn't have any muscle lines, I stayed in the gym for a year, and now I have developed a habit of life at home, and I am more man in the circle of friends. . .

Hope it helps.

It's not going to be good, I can only feel better. Your body fat is very high, the training effect of this intensity will not be obvious, generally aerobic exercise lasts more than half an hour and fat begins to be consumed, it is recommended that you do strength training, fat loss and muscle gain at the same time, you can go to the gym if you have the conditions, and experience what it means to be exhausted.

Aerobic or anaerobic mainly depends on the intensity of exercise. When the exercise intensity is relatively small, the supply of oxygen is sufficient, and the body obtains energy by aerobic oxidation of energy substances, that is, aerobic exercise; When the intensity of exercise is high, the supply of oxygen is relatively insufficient, and the body can use the fermentation of glycogen to produce lactic acid to obtain energy, that is, anaerobic exercise. It can be seen that in general, the division of aerobic exercise and anaerobic exercise is mainly based on the presence or absence of lactic acid production during exercise.

Aerobic exercise should be the main exercise, because the intensity of aerobic exercise is relatively small, the load of various organs of the body is relatively small, it is not easy to cause injury accidents, and it can achieve better exercise results. For young people with a training foundation, in order to improve their physical fitness, improve the body's ability to withstand strenuous exercise, and improve the level of competitive sports, it is necessary to arrange a certain proportion of anaerobic exercise.

According to your physical condition, and then if you choose some fitness equipment, or the speed of running, if the body can't stand it, reduce your speed and the weight of the equipment.

Remember to warm up before you work out. Start with a warm-up exercise, which can raise the temperature of your muscles, making them softer and less prone to injury. Suggested warm-up exercises include relaxing muscles and stretching joints, high leg raises, waist twisting, stretching ligaments, and jumping rope if possible.

Remember to warm up before you work out. Start with a warm-up exercise, which can raise the temperature of your muscles, making them softer and less prone to injury. Suggested warm-up exercises include relaxing muscles and stretching joints, high leg raises, waist twisting, stretching ligaments, and jumping rope if possible.

The general running time is recommended to be 45 minutes, and if you can't stick to it, you can slow down the frequency, but you must run. Running drives all parts of the body to move, and it is the most effective aerobic exercise for muscle gain. After running, if you can, you can go spinning, and combine it with running to maximize muscle activation.

If you are a novice, you can choose to use dumbbells up to 10 kg, put your hands on your chest, and do press exercises, one group of ten to fifteen, and two to three sets. The strength training time in the early stage should not be too much, and it is recommended to take up to 20 minutes.

It is necessary to pay attention to proper dietary adjustment, especially at dinner, eat less fatty food, and eat more vegetables and fruits. Don't eat chocolate, because chocolate is so caloric that it takes an estimated 3,000 meters to consume after eating a piece of chocolate.

I said I couldn't accept forced exercise. If I have to work out, I choose aerobics.

The following is an example of what fitness looks like:

1.Weight training: Use equipment and free weight exercises to build muscle strength and shape, such as weightlifting, squats, bench presses, etc.

2.Aerobic exercise: Enhance cardiopulmonary function, such as running, swimming, skipping rope, jogging, etc.

3.Yoga: Through posture adjustment and breath control, the body can be exercised and relaxed.

4.Boxing, taekwondo, etc.: Combine fast movements and spans to enhance cardiorespiratory endurance and muscle explosiveness.

5.Dance: Improve cardiopulmonary function and coordination through dancing, such as jazz dance, hip-hop dance, Korean dance, etc.

6.Jump rope: A simple and easy cardio exercise that can be done at any time at home or in the office.

7.Street Workout: Driven by your own weight and environment, you can train with the park's equipment and obstacles, such as pull-ups, planks, etc.

In short, there are various forms of fitness, and you can choose the right way to do it according to your interests and physical condition.