What s the best way to exercise? How to exercise the body is better

As a beginner, it is essential to have a scientific fitness guide. It's my responsibility to help you get in. The first thing to point out is:

From the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't Because since you have chosen fitness, that is, you have chosen an active and healthy lifestyle, so don't have those bad habits, and keep them all in your memories! Okay, let's gossip and get down to business! 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-downs in front of the neck); 2) Chest: Plate 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 (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. 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, frequent meals, moderate intake of eggs, milk, and meat. The daily diet is: moderate protein, less fat, high in 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!

How to exercise the body is better, we must do enough warm-up exercises before strenuous exercise, we can also improve our physical fitness while exercising, walking is the simplest exercise, the importance of exercise to the three high people is self-evident, understand how to exercise the body is better, just move quickly!

1. The exercise process emphasizes slow and relaxation, when the body can be slow and loose during the exercise, the breathing can be more sufficient, and the circulation of qi and blood will be smoother and the real aerobic exercise can be realized. Many fast-paced sports, or relatively competitive sports, make the mood nervous, the body muscles can not be relaxed, the circulation of qi and blood will be hindered, and if the exercise mode is more intense, the body needs to mobilize a large amount of qi and blood to the limbs, the five internal organs will lack the moisture of qi and blood, and the result of the exercise will make the five internal organs lack qi and blood, and the function will decline, which is not conducive to the health of the body.

2. It is best to exercise for more than 30 minutes, but not too long. Because, the body's qi and blood circulate in the body for about 30 minutes a week, and the body has a warm-up during exercise to through a certain period of exercise, so that the qi and blood can circulate well in the body, you can take care of the inside and outside of the body. Of course, the exercise time should not be too long, otherwise, too much qi and blood will be consumed, which is not conducive to the repair of the body.

Generally speaking, it is a degree that you will not feel too tired or tired after exercising, and you will be able to recover quickly after resting.

3. The mentality of sports should be in a calm state, not in a nervous state. State, after exercise, people's mental state is better, and their emotions are more stable. Therefore, competitive sports do not meet the requirements in this regard.

1. Insist on running every day and set a goal for yourself every day. Running every day, running your own record, running to your own goal, at the beginning, you can take your time to exercise, step up your practice every day, persist every day, break through every day, and enjoy the joy of victory.

2. Do push-ups and make the best version of yourself. Exercise the strength of your upper limbs, improve your strength, be your strongest self, and give yourself a small goal every day. Work on your arm strength, all the time.

3. Insist on weekly exercise and weekly self-evaluation. Insist on exercising every week to overcome your inertia and keep yourself exercising in your busy time to ensure your physical health.

4. For young people, walk briskly for 20 minutes every day to exercise their walking speed. Young people have more physical strength, and they can walk briskly for 20 minutes a day to exercise their speed and let themselves play to their strengths when they are busy.

5. For the elderly, take a walk every day. The elderly should take appropriate walks, walk more, and take a walk with their spouses to keep themselves healthy in life.

6. Use fitness equipment to exercise. It's best to use existing gym equipment to exercise your body so that your body can get an effective workout. Usually exercise more in a place where equipment is available.

Running is not good for exercising muscles, so it is recommended that you buy more arm strength machines, dumbbells, and male expansion devices....And so on! to increase your muscles! Of course, running is also a great workout option!

In fact, running speed is the easiest and most effective way to exercise your body.

What should I pay attention to when exercising? Star Awareness Project

Hehe. Of course, it's the sport there.