How to get fit the fastest, how to get fit and lose weight the fastest

I have a way, a month easy.

Do push-ups and sit-ups.

1. Swimming.

How to be the fastest and most effective, among the various methods, the safest and most effective means is exercise; And among the various sports, the most ideal ** sport is swimming.

Swimming is an aerobic exercise and consumes a lot of calories. This is because water is 28 times more heat transferable than air, and a person who stays in the water for 8 minutes consumes the same amount of heat as it does in air at the same temperature for 2 hours. So it has a better ** effect.

When swimming, the human metabolism is very fast, you can consume 1100 kilojoules of calories in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is a very ideal method. When swimming, the human body is supported by the buoyancy of the water, the hands and feet are used together, the joints and muscles of the whole body are evenly coordinated, and all parts of the body are stretched, making the body more symmetrical.

2. Jogging method.

Simple and easy running is known as the king of aerobic metabolism, and jogging in running is also known as fitness running. The jogging action is simple, the amount of exercise is easy to adjust, and the effect is even more significant. A lot of **mm ask how to ** be fast and healthy, and it is right to choose jogging!

In jogging, the waist, back and limbs are constantly moving, in addition to effective fitness, it can also burn fat, thereby reducing the storage of body fat and achieving the best effect. However, it should be noted that jogging should be hydrated in time. It is best to run 3-5000 meters every day, just run normally, and run without the forefoot.

After running, you should do a muscle stretching exercise for about 15 minutes.

Jogging has a positive effect on maintaining good heart function in middle-aged and elderly people, preventing the decline of lung tissue elasticity, preventing muscle atrophy, and preventing coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, it can accelerate fat consumption to achieve the purpose of rapid **.

The fastest question of how to get fit is what many obese people want to know. After reading the above introduction, you should know what to do. In normal times, you can choose the right method for fitness according to your actual situation**, so as to have a better effect.

Be sure to do it the right way.

Aerobic exercise plus strength exercises are the fastest.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group 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 exhaustion 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.

Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

Day 1. Chest, triceps, running for more than 30 minutes.

The next day. Legs, abdomen, running.

Day 3. Back, biceps, running.

Day 4. Shoulder, abdomen.

Then the cycle.

Controlling the diet in addition to aerobic exercise will lose weight quickly, and not **.

There are no shortcuts, just choose the method that suits you and stick to it.

1.Jogging: Jogging can accelerate the burning of body fat and exercise the body's limbs.

2.Skipping rope after jogging: It can increase the oxygen consumption of the human body and achieve the effect of fast**.

3.Practice yoga: This can ** and regulate the mood.

4.Sit-ups or planks: 20 minutes each to reduce belly fat.

5.Swimming: Accelerates fat burning and helps**.

Consult a fitness instructor at the gym.

A 30-minute workout in the afternoon. Basically meet your requirements, run 5km in 20 minutes, it's that simple! Not only have the muscles been trained, but the lung capacity has also gone up, it depends on whether you can succeed or not!

Since you have been to work out, the best choice for a short period of time is the gym. Being able to endure hardships is only half the battle, and the coach will tell you about diet and pay attention to rest. Hope to consider.

Develop a good habit of recording in order to make better, faster and more stable progress!

Make a plan for yourself and stick to it. Bench press and supine bird chest training, leaning row to practice back, curl and neck press to practice arms, front and side press and bent side flat shoulder training, a pair of dumbbells is enough.

1. You can try more sports, and after you have a different experience, you can pick some of your favorite sports.

Second, in terms of time arrangement, you can constantly adjust at the beginning, try to find the most comfortable exercise time for you, or find the time that is most convenient for you, which is especially important for office workers.

3. If you go to the gym, pick a venue that makes you feel the best, it is recommended that it must be close, either close to home or close to work, no one wants to run back and forth before and after the gym, which is easy to produce fatigue and is not conducive to persistence.

No matter how you choose, there is only one core idea, that is, you have to make yourself interested and have the conditions to stick to it.

One thing to note here is that no matter what kind of fitness program you choose, you must pay attention to the comprehensiveness. Good physical fitness and physical form are well-rounded. When I say fitness program choice, I mean the most important form of exercise, not that I don't do anything else.

For example, if you choose to swim, it's also important to find time to run a few steps a week. You choose to go to the gym and go for a walk outside every week (like Dorian). Yates recommends taking a two- to three-hour walk once a week in a good mood).

Similarly, if you only have dumbbells, you should also pay attention to the muscles of the whole body, if it is difficult to do it with only dumbbells, you can go to the gym or outdoor fitness equipment every once in a while to make up for it.