Seeking fitness methods during the winter vacation, it is recommended that fitness novices must see

It is more troublesome to do without equipment, so it is recommended that you do parallel arms and single-leg squats to get up and down quickly and slowly to practice leg strength.

Prone to practice arm strength, remind the abdominal muscles to also exercise, the body is a whole, do not pursue the beauty of one part and forget about other parts, it is very unreasonable.

Set yourself a reasonable amount of time to help you recover.

There is no quick way to get fit.

It's better to go to the gym.

If you want to practice at home, buy a dumbbell to train almost all the muscles of the whole body.

It is necessary to insist that even a winter vacation will definitely be effective.

Hehe, I've just been working out for two months and it's very effective.

It is best to go to a professional fitness place to get twice the result with half the effort. I know a fitness center that is good and not expensive, **024 22929787

<><Recommended for fitness newbies

What you need to know for getting started with fitness

Slimmer and become beautiful

What time is generally better to exercise 8-9 a.m.: metabolism is vigorous, low-intensity exercise 16-17 p.m.: motor nerve sensitivity, the best time for fitness is 19-20 p.m.:

The body has sufficient energy, and the three time periods of high-intensity exercise are the first period of exercise, and it is recommended that everyone exercise half an hour after dinner (the time is not a fixed drop, and can be adjusted according to their own conditions).

There is also an order in the movement

Warm-up + anaerobic exercise + aerobic exercise + stretching.

Note:

It's really important to warm up with enough water before and after exercise to get you in the best shape ahead of time, and it's also important to stretch to reduce injuries so that you can recover quickly, relieve soreness, and improve results.

Fitness diet

Before exercise

Appropriate amount of low-GI carbs + a small amount of protein low-GI carbs can be selected: whole wheat bread, purple sweet potato, sweet potato, corn, sugar-free oat protein can be selected: eggs, milk, sugar-free soy milk.

After exercise

Moderate amount of fast carbohydrates + a lot of protein + fiber carbs can be selected: rice, whole cavity wild wheat bread, sweet potato, purple sweet potato protein can be selected: chicken breast, beef, fish and shrimp, eggs Dietary fiber can be selected: broccoli, celery, cabbage, tomato, cucumber.

Anaerobic transport knows how to practice the first movement of the circle

Anaerobic exercise arrangement: one large muscle group + 1 small muscle group each timeMajor muscle group: back, chest, arms and legs small muscle groups: abdomen, shoulders, arms, anaerobic exercise training time is recommended to be 15-30 minutes of anaerobic exercise, you can choose strength training or shaping exercises.

Exercise should also be done in order

Skinny thighs: 345 sets of skinny calves: women's group stretching exercise slimming shoulders: Saturday wild improvement trapezius muscle exercise beautiful ballet swan arm slimming arm slimming waist and abdomen: Saturday wild vest line development exercise.

Strength Exercise (Keep Course).

1. Back training: Girls' small dumbbell shaping (back strengthening) 2 shoulder training: Girls' small dumbbell shaping (shoulder strengthening) 3 Abdominal training: Advanced version of abdominal muscle tearers 4 Chest training: Girls' small dumbbell shaping (chest strengthening).

How to practice aerobic exercise?

Choose different aerobic exercises for intercourse and practice, and long-term adherence to one aerobic exercise is easy for the body to adapt, and you can reach the fat loss plateau period quickly, and the effect of cross-practicing with a variety of aerobic exercises will be better! The aerobic exercise time is recommended to be 30-45min, and excessive aerobic exercise will cause the body to lose a lot of muscle, which will reduce metabolism and is not conducive to fat loss.

Preference is given to HIIT high-intensity indirect training

The fat burning efficiency is high, and it has the characteristics of continuous fat burning, and the body is still in a fat-burning state for a period of time after HIIT exercise.

Aerobic exercise options

1. Skipping rope for 30min

2. Run for 45min

3. Aerobic exercise for 35min

4. HIIT training for 20min

Remember! Be sure to remember to stretch and massage after your workout!

<><A one-week fitness schedule for beginners

A one-week fitness schedule.

Chest training and back training. Work on the biceps.

Trimeps, legs, shoulders, and fat loss.

Day 1: Chest training.

1.Lying flat birds, four groups or chest clamps, four groups.

52.Bench press, do four sets of 8-12 reps each, depending on the larger weights.

Personal factors determine whether the weight is appropriate.

3.Incline press, four sets or parallel bars shoulder arm flexion and extension, four sets.

Day 2: Back drilling.

1.Posterior neck pull-ups, four groups or anterior neck pull-ups to clear the fiber, four groups.

2.Standing row, heavy weight, four sets or deadlift, four sets.

3.Chest pull, four sets or shrug, four sets.

Day 3: Work on your biceps.

1.Standing arm curl, set of four.

2.Positive grip one-arm curls, two sets or reverse grip one-arm curls, two sets.

5 Day 4: Triceps exercises.

1.Standing elbow down, four sets or supine arm flexion and extension, four sets.

2.Pitch arm flexion and extension, four sets.

3.Four sets of narrow bench presses.

A one-week fitness schedule.

Chest training, back training, abdominal biceps.

Trimeps leg training.

Day 5: Leg training.

1.Squats, sets of four.

52 prone leg bends, four sets.

3.Standing on tiptoe, four groups.

5 Day 6: Shoulder training.

1.Standing birds, four groups.

Fat loss. 2.Flying birds, four groups.

53.Anterior neck press, four sets.

Shoulder training. 4.Post-neck press, four sets.

5Day 7: Fat loss.

1.Sit-ups, six sets.

5) 2 supine leg presses, six sets.

3.Jogging, half an hour of vertical play.

Don't forget to do stretching after a workout.