How to exercise physical strength in the room, how to exercise physical strength and endurance indoo

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!

Yoga, sit-ups, push-ups, hula hoops, dumbbells, handstands, tai chi, leg presses, etc., a lot, you can also practice pole dancing if you have the conditions, which is the most exercised.

Empty-handed items: push-ups, handstands Weights exercise: dumbbells, no conditions, just lift a stool and practice like this on a business trip.

1. Skipping rope: Skipping rope is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic metabolic exercise to exercise endurance.

2. Calisthenics: Calisthenics can also be done indoors, you can buy some calisthenics tutorials, watch and follow along, easily consume 315 calories, and it is faster than other aerobic exercises.

3. Stepper: Aerobic exercise can also be done indoors, stepper is the most popular indoor aerobic fitness exercise, the amount of exercise is not very large, but it can consume 325 calories per hour, if there is no stepper at home, you can use a box, or a magazine stacked up.

Pull-ups, sit-ups, push-ups are all three combinations of exercises that can be exercised at home, the exercise is complete, you can maintain a healthy body by doing it in the morning and evening, and the number can be planned according to your physical strength and desired figure, and it is important to insist!

Hold your head and do a squat exercise, you can lift your buttocks, haha.

The purpose of fitness for office workers: one is to enhance the body, the other is to create a perfect body, and show personal charm in social interaction.

Enhancing physical fitness is divided into quality training and endurance training Quality training mainly improves one's explosive power and the secretion of male hormones; Endurance training is the traditional way of health Life lies in sports

Quality training: let your muscles congest Office workers because of the long-term do, it is not suitable for the spine So the lower back exercise should be carried out mainly to face the body upwards Some other upper limb exercises are also used as auxiliaries to strengthen the leg muscles, promote adrenaline secretion, and do squatting and jumping (if there are environmental restrictions, it can also be done).

Endurance training: aerobic exercise, promote metabolism, make yourself full of energy, vitality It is not advisable to do strength exercises

2. Skipping rope for 5 minutes, 40 dumbbells, 40 push-ups, 40 other arm strengths, 20 supine leg raises, 2 sets

Shaping training: Suit and leather shoes every day, don't care too much about the fine tuning of muscles, just look burly Hehe Mainly for shoulders, chest, legs

Recommended plan: 12 dumbbells on both sides, 3 groups; 20 dumbbells chest flat lift (slightly weight reduction), 3 sets 10 body up, 3 sets; 20 push-ups, 3 sets; Squat up 20, 3 groups over

Endurance: Endurance refers to the body's ability to perform sustained muscle work for long periods of time, i.e., the ability to fight fatigue. Endurance consists of two aspects, namely muscular endurance and cardiovascular endurance.

The improvement of endurance depends not only on the maturity of the person, but also on the load requirements. Regular endurance load training can lead to adaptation of muscles, organs, heart and lungs, blood, immune system, and regulation of substance metabolism. There are two basic ways to develop endurance quality, one is to enhance muscle strength and improve muscular endurance training, and the other is to improve the function of the heart and lungs.

It can arrange outdoor walking, running, skipping rope, climbing, swimming, skating, various ball games, etc. At the same time, you should pay attention to doing what you can, step by step, and avoid excessive fatigue.

Endurance training. 1. Long-distance running: The requirement is a 400-meter track, 15 laps for women and 20 laps for men, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks.

3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

I recommend that you go outdoors, it is better to run and climb mountains to practice physical strength and endurance!

You can do it like this:

1. The most common is to do push-ups. Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It is a very simple but effective method of strength training.

Beginners can practice push-ups in two sets of 15 to 20 reps each; Athletes with a certain foundation can do 3 sets of 20 reps each; Advanced people can try 4 sets of 30 to 50 push-ups.

2. Sit-ups. Keep your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly form a sitting position, continue to bend your upper body forward, touch your feet with both hands, bow your head, and then return to a sitting position. Do this continuously, practicing sit-ups, the speed will vary from person to person, you can try to do 5 times a minute at first, and then slowly increase until you reach about 50 times.

3. Frog jumping. Push and stretch your legs hard, fully straighten the hips, knees, and ankles, and at the same time swing your arms forward quickly, jump forward and upward, and then bend your knees with the balls of your feet to cushion, and put your arms into a preparatory position, 5 7 times in a row, repeating 3 4 sets. It mainly works the rectus femoris and thigh muscles.

4. There are many ways to practice physical strength at home, in addition to running in place, skipping rope, high leg lifting, etc., but no matter what, you must have perseverance to do it and persist for a long time in order to achieve your desired results.

You can refer to the following;

The first is to warm up. Walk back and forth in the room for a few minutes to get the blood circulating throughout your body. This is followed by a one-minute leg lift to lift your knees to your waist, followed by a one-minute turning exercise, with your feet shoulder-width apart and your upper body turning back and forth, not too much, so as not to sprain your lumbar muscles.

Then the movement began. The first step is strength squat training. The essentials of the movement are to force the abdominal muscles, keep the back straight, do not bend the waist, and open the feet at shoulder width, similar to the Zama step.

Squat with your thighs parallel to the ground and your knees bent no more than your toes, before getting up again. Match your hand movements, raise your hands above your head when you get up, and move your hands back to your chest when you squat. This exercise involves muscles throughout the body, mainly in the hips, limbs and abdomen.

The second step is a retreat step and a turnaround movement. Stand upright, step back about 1 meter with your right foot and turn your upper body to the right 10 times. Then switch to the other side, pull your left leg back and turn to the left.

This movement works the muscles of the limbs, calves, and buttocks, as well as the oblique muscles. If you find it difficult to maintain balance, you can reduce the length of your retreat stride appropriately.

The third step is the side brace movement. Lie on your side with your elbows in support and your forearms perpendicular to your body, then lift your hips in a straight line from your armpits to your ankles, leaving only the elbows and sides of your feet touching the ground. Support for 30 seconds on each side.

If you really can't hold on, you can also take a break at 15 seconds.

The final step is the familiar push-up. Face the floor with your back straight and use your forearms and forefeet to support your entire body, abdominal and hip muscles for 30 seconds.

Although the amount of exercise is not very large, people who have not exercised for a long time will inevitably be out of breath. If you can do it a few times a week, it will be beneficial to your health.

Push-ups, sit-ups. Physical strength requires you to exercise for a long time, you say it is at home, it is like some long-distance running, but exercise is very good for physical strength only outdoors.

If you don't have equipment, you can do sports such as running in place, skipping rope, high leg raises, frog jumps, push-ups, etc., and every time you hit your limit, your physical strength will naturally increase.

Here's how to exercise:

1. Run in place: 1 minute.

2. Skipping rope: 50 groups, do 4 groups.

3. High leg raises: 20-30 seconds, do 4 sets.

4. Frog jump: 10-20 *4 groups.

5. Push-ups: 10 groups * exhausted.

Finally, after the workout, stretch and relax the muscles!

Ways to practice physical strength at home:

1. Rewu Lu fights his body: walk back and forth in the room for a few auspicious minutes to circulate the blood of the whole body.

2. Strength squat training: the essentials of the action are to exert the abdominal muscles, the back should be straight, do not bend the waist, and the feet should be open and shoulder-width apart, similar to the Zama step.

3. Retreat and turn body movement: stand upright, withdraw about 1 meter with your right foot, and turn your upper body to the right 10 times. Then switch to the other side, withdraw your left leg and turn to the left again. This movement works the muscles of the limbs, calves, and buttocks, as well as the oblique muscles.

4. Side brace exercise: lie on your side, support with your elbows, touch the ground with your forearms perpendicular to your body, and then lift your hips to form a straight line from your armpits to your ankles, and only the elbows and sides of your feet are in contact with the ground.

5. Push-ups: Face the floor, keep your back straight, use your forearms and forefeet to support your entire body, and your abdominal and hip muscles for 30 seconds.

1. You can swing your fist with all your strength in one direction, alternating between the left and right hands, without stopping, and holding on for a minute. (This may be a bit two, but you'll be tired in a minute).

2. Skip rope for three minutes, take the timer, jump as much as possible in three minutes, 234 times for qualification, 392 full marks (this is the standard for the high school entrance examination, I don't remember a little).

3. Push-ups, I don't need to say more about this.

There are many ways to do this, and you can find them.

There are a lot of them, such as skipping rope.

You don't have the strength to do 30 push-ups, it's because you don't have enough strength, not physical strength. If you want to build up your strength, do more aerobic exercises, such as long-distance running. If you want to increase your strength, then lift dumbbells, if you don't have dumbbells, do more push-ups, can't you do 30 times, do it every day, do it 30 times a day, and then do the next set, you can do it again 30 times, if it doesn't work, do it 15-20 times, and then add it once every 3-5 days, you can add it to 40.

Long-distance running, jumping, acceleration running, swooping, sit-ups, long jumps, squats, as long as you practice one of the physical strengths, you will rise a lot, and then practice the second one, then your physical strength will be very good, this is the basic skill, no equipment at all I play parkour, these are very simple truths.

If you don't have equipment, you can do sports such as running in place, skipping rope, high leg raises, frog jumps, push-ups, etc., and every time you hit your limit, your physical strength will naturally increase.

Here's how to exercise:

1. Run in place: 1 minute.

2. Skipping rope: 50 groups, do 4 groups.

3. High leg raises: 20-30 seconds, do 4 sets.

4. Frog jump: 10-20 *4 groups.

5. Push-ups: 10 groups * exhausted.

Finally, after the workout, stretch and relax the muscles!