I m a student and want to exercise at home when the summer vacation comes

!!!I'm a freshman in high school, and I'm also exercising at home now, so let's talk about my experience.

I don't know your qualifications, so I'll give you some advice and choose for yourself. If you are not very good in physical fitness, you only need to do one set of exercises every day, about 1 and a half hours. You can do push-ups, do 20-30, if you can, do 50-100, one for 2-3 seconds.

There are many ways to do push-ups, "How to do push-ups healthily?" The answer to this question is explained in detail, so I will not copy it, lest you think that I am copying the whole article. You can also do sit-ups, find a place to hold your feet down instead of others, for example, find a chair, go to the edge of the bed, sit on the chair by yourself, put your feet under the bed, and you can get your feet stuck.

As for whether you bend low or not, it's up to you to control it. I suggest that you bend to the level first, 1 in about 3 seconds, and 60 is fine. If you want to do more than a few, it's best to do less than 80, because I heard others say that it's not good to do too much.

You can do it in separate groups and do sixty or seventy pieces in each group, so that the effect is more significant. You can also squat and do 50 pieces, 1 for 2-3 seconds. You can make 100-200 if you can.

You can also run, run 800 meters to 1000 meters, don't need to be too fast, 800 meters in about 5 minutes, 1000 meters in about 6 minutes. The above are some sports that can be done without any equipment, basically in **, as for the equipment, I am not very familiar with it, so I will not go into detail here. If your physical fitness is okay, it is recommended that you do 3-4 sets.

Whether it's one set or several, it's best to do it in this order, because I've done it myself and think it's better. Do push-ups first, push-ups are considered exercises that consume less physical energy, and if you do the rest first, you may not want to do it anymore. After doing it, you can rest for 5-10 minutes before doing other exercises.

The second is to do sit-ups, because it also acidizes the exercise with relatively little physical exertion. After doing this, you can rest for about 10 minutes before doing other exercises. Third, do running.

It's more tiring after squatting and running, but if you do squatting first, it's hard to move your feet, and it's hard to run again. After doing it, you can rest for 10-15 minutes before doing other exercises. Finally, of course, do squats.

I usually do 3 sets a day, one in the morning, one in the afternoon, and one in the evening. You can do it on your own terms. The above is my suggestion, which I made out one hand and one foot, and it is not a copy!

Do more athletics exercises for your body! The first preparation activity is 3 laps of the track and field, and the first warm-up is the warm-up. In the leg press, I perform auxiliary exercise, and it is a method of track and field exercise later.

It's hard to say at this time, because the content of the daily workout is different, and it is basically a cycle of workouts every week! Your upper body is thin, you need to strengthen your experience, and your lower body is thick, but you also need to run to exercise your lower limbs and lose excess fat powder! Generally, it is 2 times a week of high-intensity middle-distance running, 2 times of upper limb strength connection, and 2 times of low-intensity recovery training in the middle.

In this way, it can be effective, and the speed above is a little slower. It is estimated that the effect is not very obvious, and it will be reduced after each time the intensity is high. Once the intensity is the same as the small intensity, and then the medium is the large.

Then there's recovery. The legs have been trained in the upper limbs, and this cycle is practiced. Helpful to you.

Finally, if you can't do track and field, you can find some in-ball activities, but you can't practice swimming every day. The kind that gets someone to train will also help you. It is advisable to go swimming.

2 hours a day is definitely more effective than 2 hours of track and field training!

I'm also a student, and I'm practicing at home now.

Tell me about my personal experience:

Generally push-ups, jump rope, pull-ups, dumbbells.

Do what you love first.

It's important to relax when you're done.

Prepare cool boiled water and drink it after cooking.

Eating chicken can help with muscle growth.

They are all typed word by word, not copies.

You may be a novice who doesn't know much about some methods and common sense of fitness, give me some advice to you.

Practice 3 days and one day off, the first day chest, three heads, the second day back, two heads.

On the third day, the legs and shoulders are exercised, and the muscles are not massed, and 3 4 movements are selected, each movement is done 8 12 times (to reach exhaustion), and each set is rested for 30 to 60 seconds.

If you want to grow meat, then it is best to control the training time within 1 hour every day, as the saying goes, three points for training, seven points for eating and sleeping! Adequate rest and a reasonable diet are also indispensable (otherwise, the more you practice, the more you will look like a migrant worker), and do as little aerobic exercise as possible, or not at all, because you are in the muscle building stage.

In terms of diet, eat as little as possible and eat more often, so as to ensure the absorption of nutrients and avoid taking too many nutrients at one time, which the body cannot absorb and convert into fat.

Eat mainly high-protein foods (eggs, lean meats, fish, tofu, etc.) and have plenty of carbohydrates (staple foods), which are your direct energy for training**.

Then you have to do more exercises for the lower body. The first is the exercise of the calves. A calf raise is the best way to do it.

The ball of your forefoot is standing about 10cm high. Heel lift in the air. Work your calf muscles and then stand on your heels at a height of 10cm.

Use the toes upturned so that the calf muscles are separated and shaped.

The thighs are more difficult**. It's best to go to the gym to work out specifically. But if you keep running, it's okay to control your diet.

It is definitely not recommended that you engage in high-intensity exercise, so that the body can not adapt to it, you can buy some fitness supplies, to practice hand strength, the easiest is to do push-ups, but pay attention to the movement, hands and shoulders wide

Do you exercise indoors or outdoors?

I'm in the fifth grade, and I'm in the preparatory class, I hope it will be useful to you.

Our prescribed fitness program (without equipment):

1.Sit-ups for 1 minute (25 40) reps (3 4) sets of 2Push-ups: If you can't do it, you can use a water bottle to make your own dumbbells 10 15 or lift water dumbbells (3 4) sets.

3.Jogging Men's 1200m set (6 8) min 4Running up and down the stairs Run up and down the stairs twice at a fast pace.

There are simple equipment).

1.Skipping rope 1 minute (90 120) reps (3 4) set 2Skipping rope Double fly 30 seconds in a group of 4 groups I won't talk about the method, your parents should know (there are more complex equipment).

1.Badminton is not required, just play seriously.

2.Swim 200 meters once, two sets. 25 meters fast swim once, two groups This is the requirement of the fifth grade, you must be patient, step by step, do not rush, otherwise it will be damaged to the body.

When students in the second year of junior high school grow up, they should pay attention to jogging in the morning long run. Practice frog jumps, squats up. 5 groups of 24 in each group.

Single parallel bars, pull braces. Five groups each. 5 sets of sit-ups...

Stick to it for a month, and you can see the lines of your muscles... Avoid exposure to the cold.

Very simple! I'm afraid you don't have that perseverance! Just do push-ups every day and you're good to go!

Don't count when you're tired, just rest for a while and do it! It will definitely have a noticeable effect after a month! Because that's how I've always been!

I've been in my second year of junior high school too! But remember to eat more!!