How to exercise in daily life?

Hello: People of different ages need to choose the exercise method that suits their physical condition. Here are a few exercises to build strength, strengthen lung function, and keep your limbs flexible.

1. About 20 years old. At this stage, "regular physical strength" should be achieved through muscle strengthening training. Perform about 30 minutes of weight training once a week every other day to exercise the main muscle groups (pectorals, shoulders, backs, biceps, triceps, abs, legs).

In addition, you can also do 20 minutes of cardiovascular system exercises, such as aerobics, jogging, cycling, etc. Second, about 30 years old. During this period, oxygen uptake, which is important for endurance, gradually decreases.

In order to maintain a high level of flexibility in the joints, you should do more stretching exercises, and also pay attention to the exercise of the cardiovascular system. People who sit in the office for a long time should pay more attention to doing some stretching exercises. Method:

Lie on your back, try to lift your knees to your chest for 30 seconds or lift your legs separately for 30 seconds. 3. After the age of 40. During this period, the physical strength of the person gradually decreases, the muscles gradually atrophy, and the body begins to "fat", which is related to the decrease in the total amount of muscle.

Exercise twice a week includes: 25 30 minutes of cardiovascular exercise at moderate intensity; 10 15 minutes of equipment exercises, to small weight, more times, in order to prevent accidents, it is best not to use dumbbells, more use of fitness equipment; 5 10 minutes of stretching exercises, paying special attention to moving the joints and those muscles that are prone to atrophy. In addition, one 45-minute exercise to enhance physical strength should be added during the interval (push-ups, semi-squats, etc. can be done without the help of equipment).

Hope it helps!

Sit-ups – to exercise waist strength, running – to exercise foot strength, push-ups – to exercise hand strength, to read books – to exercise brain power. If you do all four, you will be guaranteed to have a surge in physical strength.

Recently, a certain place issued a news that relevant units will arrange 15 minutes of fitness time every day, which has attracted everyone's attention and caused related discussions. Different people have different opinions on how fitness exercises should be carried out and what kind of fitness methods they will choose. ......Specifically, it includes three aspects: mental workers need to arrange exercise time every day, manual workers also need fitness exercises, and the specific way of fitness exercise must be in line with their actual situation.

1. For mental workers, it is very necessary to exercise every day.

In terms of fitness and exercise, mental workers are the most needed. ......Mental workers are generally sedentary during work, which can seriously affect the physical health of mental workers, and they are the ones who need to do physical exercise the most. ......Therefore, it is very necessary for mental workers to arrange a certain amount of time for fitness exercises during work.

2. Manual workers also need to exercise, but the method of exercise is completely different.

Many people have the impression that manual workers exercise enough every day that they don't need to exercise. ......Such a perception is inaccurate. ......The reason why I say this is because although manual workers exercise a lot, because of their work, they only exercise in a relatively fixed way, and other parts of the body do not participate in the exercise, so they are not coordinated as a whole, so manual workers also need fitness exercises to make their bodies more coordinated and healthier.

3. The specific way of fitness exercise must be in line with its own actual situation.

Different fitness workouts have different exercise effects. Therefore, when carrying out specific fitness exercises, you need to make targeted choices according to your actual situation. ......Generally speaking, fitness exercise should make oneself get full-body relaxation and exercise, so as to achieve the most ideal exercise effect, which is the most beneficial to one's own health.

As a person who works in the workplace, doing aerobics is the most suitable fitness exercise method during work.

Actually, it's quite simple, if you have nothing to do, do squatting and jumping, running, and frog jumping. In fact, you don't have to be very tired and easy to do it yourself, but the most important thing is to persevere, as long as you persist for a period of time, you will find that there is a great gain.

Ride a bike!

I'm a rider!

Keep exercising though!

I'm riding 200 kilometers a day now and it's not a big deal!

I used to ride for half an hour and I couldn't do it!

Everything is slowly exercised!

The best way is to skip rope, there is 1 formula for you, that is, 10 minutes of skipping rope = 20 minutes of jumping exercise = 30 minutes of jogging, this is scientifically calculated data, can achieve the purpose of exercising physical strength, enhancing strength, and losing fat, in addition, the position of these three methods of exercise is not the same, it should be noted that skipping rope mainly exercises the major muscles on the legs and the triceps brachii on the arms, jumping exercise is a full-body exercise, all parts are exercised, so the effect is not obvious, because it is to lose the whole body together, Jogging mainly builds calf muscles and endurance, so you can choose one according to your needs.

Walking more often and climbing mountains is also good for the body.

Any workout is fine, but it's all about sticking!

For different ages, you can do different exercises to improve your physical strength, as follows:

For people around the age of 20, they are in a good period of great luck and should receive regular exercise, such as aerobics, long-distance running, cycling and skipping rope. This age group is most suitable for long-distance running, and long-term persistence can enhance physical strength and increase lung capacity; People around the age of 30 will gradually decline oxygen uptake, oxygen uptake is very important for physical strength, especially for people who sit in the office for a long time, joint flexibility will decrease, it is recommended that people in this age group choose jogging, stretching exercises, etc.; After the age of 40, the physical strength of the person during this period gradually decreases, and the muscles gradually atrophy, which is related to the decrease in the total amount of muscles. It is recommended that people in this age group take a walk or jog every morning to build up their physical strength, and it is best not to take too strenuous and intense exercises such as skipping rope, long-distance running, dumbbells, etc.

It doesn't matter how you practice, there are two main aspects:

1.Get enough sleep. Enables the energy and energy expended to be fully restored.

2.Enough time to exercise. On average, the exercise time should be no less than 1 hour per day. No matter what kind of exercise it is, as long as you stick to it well, there will be no problem with your physical strength. Here are a few sports references::

1. 90 90 degree stretch:

This stretches the trunk and back muscles, which is especially important for sports that require a lot of body rotation, such as golf and tennis. Lie on your left side with your legs together and your knees bent at a 90-degree angle. Hold a towel between your knees and stretch your arms flat.

Then, keeping your knees and hips still, rotate your torso and right arm back, trying to land your right shoulder. Exhale and hold for 2 seconds, then return to the initial position. Do 10 reps on the left and right sides.

Second, the hip spanning:

Lie flat on your back with your knees bent, your feet on the ground, and your arms stretched out to your sides. Rotate to the left, keeping your legs bent until your left knee hits the ground. Then rotate to the right until your right knee hits the ground. Repeat 10 times on each side. This exercise is designed to specifically train the flexibility and strength of the trunk.

3. Walk with both hands:

Straighten your legs, bend over and place your hands flat on the floor. Tuck your abdomen and let your hands move forward instead of your feet. At this time, the legs are still not bent, and the hands are on the ground, and the feet are taken a few steps forward (the knees cannot be bent).

Do this for 1 minute straight. This exercise works the hamstrings, lower back, hamstrings, and calf muscles and is suitable for any sport.

4. Dive forward and bend your elbows to reach the instep

Step forward with your left foot in a lunge and do a big lunge while keeping your right knee off the ground. Land with your right hand and move your left elbow toward the instep of your left foot. Move your left hand outside your left foot and land your hands on the ground so that your hips are up.

Then take a step forward with your right foot and get up. Do 10 reps for each leg. You'll feel your groin, back leg gluteal flexors, front leg posterior muscles, and hamstrings stretched.

Strength training can quickly improve strength, and training can increase muscle and strength by following the following methods:

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

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 Notes:

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 movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. 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! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Taking a multivitamin after dinner and getting enough sleep can help you feel more energetic and more energetic.

Running, swimming, playing ball, cycling, aerobics are all fine. Improving physical strength depends on these aerobic exercises, but they need to last for a long time, preferably no less than half an hour at a time.

If you run, you will definitely run at first, and the first few times will be very difficult, but you will be able to get over it quickly. The key is time, if you can't run fast, you can run slowly, if you are tired, you can walk for a few minutes, you can't stop, and it will be much easier to come down a few times. Other activities are also, swimming 500-100 meters at a time, cycling for 25-30km an hour, playing ball for an hour, etc., the intensity is slowly increased, as long as it does not stop, the physical strength will be greatly improved after a few times.

Also, the first few times I would be sore the next day, and I passed through patience.

These will make you energetic and full of physical energy, but you basically can't grow muscles, and you need strength exercises to grow muscles, which is the opposite of this.