I want to exercise, please give a few suggestions, thank you

I don't think those who can do as many push-ups at once are not so good all at once, you can work your arm strength with a rally meter first, then push-ups, and slowly increase the number from zero. Exercise is not a day or two, but an indispensable part of your daily life.

People are asking how it is possible to run for the Minister of Literature and Art as said upstairs when they have just entered the university.

Here are my opinions:

Organization Department: Responsible for the work of the department, such as the development of the organization life of the group, the collection of the tour fee and the registration of the membership card. I may have more contact with the teacher, after all, it is a subordinate department of the regiment organization.

Practice Department: I don't know what your school is like, but our school practice department is mainly responsible for the work of volunteers, such as going to nursing homes. Volunteer teaching and other activities.

Discipline Inspection Department: This is not very clear, we only have the Ministry of Supervision here, but it seems that the Department of Discipline Inspection is more tired, but the corresponding departments that are more tired are more trained.

Propaganda Department: This should be to draw a propaganda board and do a good job of publicity activities before each event.

It's not like the upstairs said that if you have literary and artistic expertise, you will go to the art department, and if you like debate, you will go to the study department. What students need more is a kind of down-to-earth motivation, and whether they have specialties is secondary. As long as you are down-to-earth, self-motivated and have a normal attitude, I hope you can enter your own department as you wish. Hope.

You can choose to jump rope, run, climb stairs, squat and stand up as warm-up activities.

If it's all over the body, it's recommended that you still run, or jump, etc.!

1 All 1To grow muscles, give your muscles time to rest, and train your chest and abdomen every other day.

2.Fat loss mainly depends on aerobic exercise, it is recommended to increase running, such as running indoors, for more than 40 minutes, and then do squats and back kicks.

3.If you want to build muscles, it is best to bear weights, so that it can be effective.

The method is generally closely related to the purpose, I don't know what you want to exercise??

You're just training your upper body muscles! Suggestion: Eat fiber in the morning and meat in the afternoon! Intensify your sprints and long-distance running workouts to help balance your body.

All I want to tell you is to hold on.

Insist on exercise + reasonable nutritious meals.

We all know about fitness.

The content is very extensive, and friends can choose outdoor, mountaineering, cycling, etc. Or you can choose to work out at the gym! But you must choose a fitness exercise that suits you, and the most important thing is to find a fitness exercise that meets your spare time schedule, so that you can start successfully.

If you like fitness and take these as your hobbies, you will definitely continue to do them. If not, then have a goal in mind when you decide to work out! A clear goal, such as losing 10 pounds in three months, is okay.

Then have a detailed plan, such as how many times a week to exercise, how long each workout time, and what exercises to do.

The next step is to do it, for those who do not have a love of fitness, they must have a fitness goal, formulate a periodic table according to the fitness goal, and regularly check their fitness results. Compare the results of your workout before and after workout, so that you can clearly see the results of your fitness, which is a good help for you to continue to insist on fitness. However, many friends often give up in this over-selling and auctioning process.

Otherwise, it's a shame to give up halfway.

2.Exercising with your friends, multi-person workouts are more fun and easier to stick to.

3.Mobile phone screen, bedroom wall can put some of your favorite fitness** or motivational words to remind yourself at all times.

5.Set a reward and punishment system for yourself, how long you will be rewarded for what you will be, how to punish yourself if you do not complete the loss, etc.

Whether it's fitness or what you do, I think it's inseparable from the following points: setting goals, having a plan, executing, and listing rewards and punishments! So, when you want to give up on fitness, think about why you started fitness?

If you don't reach your goal, you will fail, and I believe that your friends are successful people, because fitness is not only fitness, but also a life attitude.

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, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank 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!

Scientific fitness, you will naturally have a strong body.

I think you can put your bedtime tasks in the morning and between 5 and 6 p.m., and a lot of people who practice martial arts do that. To be muscular men: it is very important to press the abdominal muscles, and the barbell is placed on the shoulders every afternoon to do four sets of 10 in a group.

Not bad. It's about going to bed early at night. Have 8 hours of sleep per day. It's healthier that way.

It is recommended that you make a specific arrangement in terms of quantity, number of groups, and time, and at the same time control the diet and sleep time, which should change in half a year.

Well, yes, as long as you stick to it every day and don't eat too many things or snacks, I believe you will be successful in more than a month.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish. With adequate nutrition, training will be strong and muscle gain will be obvious.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Hehe! Powerful! But why not exercise in the afternoon? Afternoon is the best time to exercise!

It's really tough, and if you stick to it every day, it will definitely be fast.

It's good, but it's too tiring for people who don't have a lot of exercise.

The training of muscles is based on the training method of large muscle groups leading small muscle groups

Monday strap bicep.

Tuesday chest with three heads.

Wednesday with a bicep.

Thursday strap humerus triple.

Friday shoulder + leg.

Then keep circulating, after each anaerobic resistance training, you need a certain amount of aerobic to maintain the body fat, try to be about 10-12%, and carry out abdominal training after aerobic training, so as to ensure that the abdominal muscles are exposed. Anaerobic helps the process of muscle destruction, repair, and growth, and aerobic ensures that body fat is low, which can expose the growing muscles. The 45 minutes of anaerobic energy is the key to depleting energy sugar, and the subsequent aerobic energy can directly act on the fat to achieve the best muscle gain and fat loss effect.

Diet structure, less oil, no sugar, more vegetables and more fruits, work and rest time, ensure 8 hours of sleep, quit smoking, stop drinking, quit staying up late, this is the minimum requirement.