How to create a New Year s fitness plan that won t slap you in the face?

If you don't slap your face anymore, it must be that you didn't stick to it after setting a fitness plan before, or you didn't do it well enough, and there was no expected effect. Now more and more people are starting to fitness, not only because exercise and fitness are conducive to physical health, but also because fitness can be the best, conducive to sleep, mental temperament will be refreshed, and life will be more loving and positive. If a man wants perfect muscles, he has to rely on fitness; Women want to have a perfect body and also need fitness.

Every time we celebrate the New Year, we set ourselves a New Year's goal, what we want to accomplish and what we want to achieve. This in itself is a manifestation of pursuit, such as wanting **20 pounds in the new year; Practice the vest line in the new year. But these goals require continuous effort, and it's very easy to set goals, you just have to think about it, but when it comes to concrete actions, it will definitely be uncomfortable, at least in the early stages.

Because your original habits and physical condition are not what you planned, once you take action, you will feel obviously uncomfortable, and your body will instinctively resist, and you can only rely on your will, and the formation of habits is not a day or two. I can't do it myself, but when I see other people's muscles and vest lines, those perfect bodies fit whatever clothes they wear, I fall into self-blame and pain. <>

Therefore, you must first ask yourself what kind of goal you want to achieve, this goal must be feasible, not illusory, and ask yourself if you are very urgent about this goal.

Secondly, we must establish the concept in our hearts that fitness is very good for both the body and the mind. Each of us wants to live a good life, be healthy and positive.

Since fitness is great for us, why not do it? You don't have to quit your job to get fit.

Third, develop a scientific fitness plan. If you have the conditions, you can hire a private trainer and ask a professional person to help you plan and supervise. For the sake of money, you also have to feel sorry for money.

A professional private tutor will help you tailor your own schedule, including diet, sleep and fitness programs. If you don't have a personal trainer, you can create a schedule and keep track of your workouts. Nowadays, there are many sports apps, such as keep, joy running circles, etc.

Diet and fitness programs can be found online, and the most ordinary runs can be insisted on every day. You can also let your family supervise you, and every time you complete a small goal, such as a monthly goal, you can reward yourself, encourage encouragement, and gain a sense of achievement. <>

No more slapping in the face of the New Year's fitness plan, the most important thing is yourself, do you want to fitness? Just talk about it or really want it? It is useless to envy others, but to gain the envy of others is to have a sense of achievement.

If you want a new self, take action, don't slap your face again, and hope that the first rays of sunshine will hit your face every morning.

The plan can not be made for a long time, it can be divided into several small plans, every time you realize a small plan, you will buy something that you have always wanted to buy to reward yourself, and you want to shape your body through fitness or **, it takes you a lot of time, your willpower must be very strong, and you can't indulge your laziness.

Whether it's windy or rainy, you have to go to the gym, you can't indulge yourself because you don't want to go out because it's hot and cold, no one can help you with your own poor willpower.

As long as you go to the gym at night, in order to make the fitness appear noticeable in a short time, you can hire a personal trainer, and the trainer will develop a fitness routine for you according to your body and your ideas.

Your own blind fitness may not have obvious results, the coach's guidance will allow you to quickly find the direction of fitness, listen to the coach's words are right.

The fitness time does not need to be long, two or three hours a day is good, do not exercise in the gym for a night because you have not gone to the gym for several days, and the body will be sore if you exercise too much.

If you want to get fit, a reasonable plan is a prerequisite. The plan plays a certain role, but the most important thing is how to implement the plan in the end, which becomes a matter of execution.

First, permeate this plan into your daily life. There is a saying called habit formation, maintaining the habit of exercising and controlling one's diet in daily life. If you want to have this perfect body, you have to keep your mouth shut and open your legs.

But one thing is important, if you want to get fit, you must maintain a reasonable diet, and you can't overeat or diet. <>

Secondly, this plan must be formulated according to your actual situation. Set yourself a small goal of what kind of standard you will achieve in a week or a month. This standard must be realistic, and you can't do unhealthy fitness for your own psychological comfort.

Be sure to carry out specific training programs every day, and the fitness program you carry out must be in line with yourself. For which parts of yourself feel that they are not perfect, you can strengthen the training of these parts of the body.

In the end, it's about sticking. You can bet with others, you can bet a little bigger, and sometimes you have to be ruthless with yourself.

It will take about half a year to a year, and persistence will have an effect, dear.

Start with low weight and high groups, eat more and more meals, and increase weight at the same time.

You should be practicing faster in the gym, the training plan is actually a small part, the control of diet is more important, it is useless to practice more and eat more, low oil, low salt, low sugar, first control the calorie intake, exercise naturally comes naturally!

The training can be divided into 3 parts, upper body, lower body, waist and abdomen.

The upper body can be performed: 15 bench presses x 3-5 sets and 15 recline bench presses x 3-5 sets.

15 pulldowns x 3-5 seated rows 15 reps x 3-5 dumbbell side raises 15 reps x 3-4 barbell curls 15 reps x 3-4 dumbbell neck curls 15 reps x 3-4 lower body : 15 reps of squats x 3-5 lunges 15 reps x 3-4 sets.

15 leg curls x 3-4 leg curls 15 reps x 3-4 standing or seated calf raises 15 reps x 3-5 sets of waist and abdomen: 15-25 reps x 3-5 sets of ingots 15-25 reps x 3-5 sets of hanging leg raises 12-15 reps x 3-4 sets of cross leg raises 15-25 reps x 3-4 sets of dumbbell side pulls 15-25 reps x 4-5 sets of Roman chairs 12-15 reps x 3-5 sets of weights of your choice, and do another 40-60 minutes at the end of each exercise Aerobic exercise, can't eat supper!

Your working hours are good for working out. For beginners who want to gain muscle, it is still an ideal practice frequency to practice three breaks and one rest.

The following training plan is from the Schwarzenegger Fitness Encyclopedia, which is a recommended training plan for beginners in bodybuilding;Great for strength training in the gym. The program uses a weekly double circuit training regimen. It is just in line with your work routine of practicing three days off and one day off.

Monday chest, back (bench press, incline press, bench pull-up, attached row).

Abdomen (crunch).

Tuesday shoulder, upper arm, forearm (dumbbell side raise, dumbbell arm curl, barbell curl, seated backgrip wrist curl).

Abdomen (crunch).

Wednesday thighs, calves, lower back (squats, dumbbell weights, heels).

Abdomen. (Crunch).

Note: The interval between crunches should be greater than 24 hours to avoid muscle fatigue.

Number of sets of movements: 4 sets per action.

Number of pieces per group: 8 12.

Training weight: 60% to 80% of the maximum weight of your single load in a certain movement, to ensure that you feel exhausted after the last movement.

Set interval: Beginners recommend a 2-minute break between sets.

Aerobic exercise advice: If you want to make your muscles stand out, then you need to thin the fat layer. Therefore, it is recommended that you jog for 30 to 40 minutes after each strength training session to lose fat.

Content from the user: Weili**.

Chapter 1: The Formulation of Personal Fitness Plan The Formulation of Personal Fitness Plan I. Principles and Methods of Personal Fitness Plan Formulation College students must formulate a practical exercise plan when they conduct physical exercise, so as to ensure the systematic and scientific nature of exercise, and overcome the one-sidedness, blindness and randomness of exercise. At the same time, it is also convenient to check the exercise effect, summarize experience, change the method, and improve the fitness effect.

Personal fitness plan refers to the theoretical planning of the implementation of scientific and systematic exercise programs according to individual physical conditions. (1) The principle of personal fitness plan The basic principles of physical exercise (the principle of conscious enthusiasm, the principle of proceeding from reality, the principle of perseverance, the principle of gradual progress, and the principle of comprehensive exercise) are the general principles that should be followed when formulating fitness plans, which are applicable to every exerciser. However, the personal fitness plan has obvious personalized characteristics, and in practice, the individualized principle can be determined on the basis of general principles according to the requirements of individualization.

2) Methods for formulating personal fitness plans Fitness plan formulation methods include health diagnosis, physical strength measurement, exercise design, exercise practice, effect testing and plan investigation. 1.Health Diagnosis and Strength Measurement Health diagnosis and strength measurement are the basis for developing a fitness program.

After understanding the general physical condition of the individual and whether there are contraindications to exercise, the content of the exercise and the specific method of exercise can be determined. If you are found to be suffering from a certain disease after a health check-up, you should first take an active ** before exercising. The physical strength measurement is the basis for determining the intensity and effect of exercise, and Cooper's can generally be used.

See2011-10-25 12:29 I'll give you a plan to gain muscle and strength, for reference.

Monday: pecs, triceps, abs.

Jump rope for 5 minutes.

Push-ups: 20 hands and feet at the same height, hands 50 cm higher than feet *20 (parallel bars arm flexion and extension can also be used), hands lower than feet *20.

Supine push-ups, body back to the stool, hands on the stool, legs on the ground, slightly bend the hips, the rest of the body does not move, do arm flexion and extension. *30 pcs.

Sit-ups*40.

Wednesday: Back muscles, shoulders, abs.

Jump rope for 5 minutes.

Pull-ups *10-15, prone reflexive lifts *20, side raises (buy two bottles of large mineral water, hold one in one hand, raise your arms straight and raise them sideways, and then put them down at the same height as your shoulders), and lift them on your shoulders (take one mineral water in one hand, put it on your shoulder, stretch your arms upward, and then put it on your shoulder) * 15-20.

Sit-ups*40.

Friday: Legs, biceps, abs.

Jump rope for 5 minutes.

Full squat jump (two feet together) *20, jump up (two feet and shoulder width) *20, jump up (feet shoulder width) * 20.

20 curl mineral waters, 10 pull-ups with palms facing you.

Sit-ups*40.

Each training day above takes about half an hour, and each movement cycle is done in two to three sets each time. After a period of time, the physical strength has gone up, and the amount can be increased.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Before starting exercise, the muscles need some energy to start working, and they need to consume carbohydrates to get instant energy, which only carbohydrates can do. At the same time, it is necessary to replenish muscles and blood cells with protein, oxygen and other nutrients. However, while the body needs energy stores, it does not need fat.

Fats are difficult to digest, take a long time to convert into energy, and also put a burden on the stomach and intestines. Digestion is also slow, so avoid eating high in fiber before exercise.

There are 5 points to pay attention to in dietary intake before exercise: 1. Low fat content; 2. Moderate amount of carbohydrates and proteins; 3. Low fiber content; 4. Replenish enough water; 5. Try not to try new foods, and choose foods that your body and stomach are more accustomed to.

In order to avoid eating something you shouldn't eat before exercising, I will introduce you to some nutritious recipes that are suitable for eating before exercising.

Bananas: These are natural energy bars. Bananas are rich in easy-to-digest carbohydrates and rich in potassium to help maintain muscle and nerve function.

Potassium doesn't last too long, so the best thing to do is to supplement it before exercising, so you can ensure that you maintain a high level of potassium throughout the exercise. Nutritionists recommend that we eat a banana and drink half a cup of yogurt thirty minutes before starting the gym, so that we can basically meet the needs of exercise.

Oats: Oats are rich in fiber, which helps break down carbohydrates and prevent blood vessels from clogging. (And it's not so high in fiber that it won't make you embarrassed by farting during exercise.)

The necessary fibers keep your body active during exercise. Oats also contain a lot of B vitamins, which convert carbohydrates into energy. Therefore, a cup of cereal 30 minutes before exercise is also a good choice.

Note: If your recipe doesn't include any of the above, there are a few things you must keep in mind – first of all, don't eat foods that are high in fat, as fat stays in your stomach for a long time, so that you will always feel full during exercise and will feel sluggish. Second, although a moderate amount of carbohydrates is necessary, don't think about eating sugar, which will cause your blood sugar to rise sharply during exercise.

Finally, don't eat too much, these are small snacks, not meals. Eating too much and not digesting it will make you want to vomit during exercise.