Looking for tips on how to exercise?

Training on an empty stomach doesn't make you burn more fat This is still a comparative experiment Eat three or four meals a day normally It's not so particular that the change is minimal even in terms of years of use.

If the goal is to lose fat, then try to use fat for energy The general situation is to use aerobic oxidation as much as possible Under the high-frequency low-load exercise or medium-high load multi-joint exercise, the efficiency of aerobic energy supply will be very high, and the changes in metabolism are also obvious This example is commonly used to burpee jumps, battle ropes, light weight squats, etc But when the heart rate drops, you have to maintain it back.

But these exercises need to be based on a certain amount of strength and exercise, so you need to do basic strength training plus simple cardio at the beginning, and then do strength training and physical training when you have the ability.

At the very basics, you should at least learn how to do push-ups, squats, strength presses, rowing, cycling when you are aerobic or sprinting.

If you eat a little more protein, the rest will be the same.

But I think that febrile urticaria can have a negative effect because of exercise, so you should ask your doctor if you can do exercise, or if you get worse after exercising for a while, you should stop immediately.

Anyway, this method of mine works in my 30s; My training method is to train the legs first, followed by coordination, and then you can practice push-ups and the like——— because people are old and old legs, and leg training is the foundation, you can transform on top of my method, plus the method of arm strength;

Timer high leg raising, within a minute, do your best, pile the number, the more the number, the faster the better; (Exercise doesn't happen overnight, so be sure to stick to it, if you don't stick to it then this method won't work for anyone).

After the number is more than 180-200, change to high leg lift skipping rope - improve coordination, all-round development, and also improve endurance; As long as the high-leg jump rope is 150, you can run, sprint 1000 meters;

1000 meters should also do our best, do what we can, in order to have a better effect; Write down the results of each time and see your progress each time as a motivation for the next exercise;

Preparation activities, as well as warm-up exercises and stretching activities, must be placed in an equally important position and persistent; You can raise your legs for a minute and stretch it, jump rope for a minute, and stretch it again, and relax it to a certain extent;

The following is the general warm-up process, from top to bottom, head exercises, chest expansion exercises, sideways exercises, rotation exercises, lunge leg presses, servant leg presses, wrist and ankle movements, and jumping exercises. You can add it yourself.

Don't learn my movements, adjust the strength according to your own situation, especially the rotation movement, don't learn my movements, everyone's situation is different! Anyway, I usually warm up like this, so I'll give you a reference.

Push-ups are done after the sprint, take a break, 10 minutes and 15 minutes later, and then do it, so that you can do it exhausted, one by one, count it, count two; If you really practice, in terms of physical health, you will get back as much as you pay, and if the effect is not obvious, it will be a natural success! This method is to insist on practicing every day!

No need to run, no need to exercise on an empty stomach, down-to-earth strength training, squat, bench press, deadlift and strength push on these four items, first learn the movements, and then slowly increase the weight, the strength of the upper limbs has gone up, the strength of the lower limbs has also gone up, the thigh fat and the fat of the waist and abdomen will also be reduced accordingly, as for the short-term temperature increase? After the age of 30, you should pay attention to muscle mass, strength, bone density, etc., don't run and pull, the more you run, the more you run, the weaker you are, you can run thinner, but you have to run for a lifetime? Running farther and farther?

This is not an option, welcome to the SAF Sports Nutrition.

In a situation like yours, I recommend that morning exercise is better, that is, insist on taking an hour out to run every morning to reduce the fat on your thighs and abdomen, firstly, your body temperature will rise in a short period of time during the running, so that you can desensitize your hives when you finish running**. So personally, I think this run is more suitable for you.

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There are many ways to exercise in our daily life, so do you know how to make our body get a better workout? Today, I will give you a brief talk about what we need to do to make our bodies get better exercise.

The most important thing for our body to get a better workout is to choose the way to exercise, because not all workouts are suitable for our body, and we should choose the most suitable workout for us according to our body. If we don't know which type of exercise is better for our body, we can try to do a variety of exercises, program exchange and add several exercises, different exercises can work the body, different parts of the muscles, so that we can choose the exercise that is more suitable for us.

In addition to choosing the way of exercising, we also have to choose the time of exercise every day, the appropriate exercise time period has a better effect on our physical exercise, if we practice in the same time period every day, we must keep as much as possible not to change this time, develop a good habit of exercise, and also help us to better exercise our body, if we feel that exercise is particularly boring, we can make exercise happy, and focus on the fun of exercise when exercising, This can also enhance our patience and perseverance for exercise, so that we love to exercise more.

Then we also have to determine the amount of exercise we do every day, because everyone's body is different, maybe our body is not very suitable, a lot of exercise, so we don't choose to increase our amount of exercise at the beginning of each exercise, because we want our body to gradually adapt to the daily exercise, after adaptation, we can gradually increase the amount of exercise, suitable for our body, but also so that our body will not feel particularly tired, but it is very effective.

The above content only represents my personal opinion, if there is any error, please understand.

Before exercising, you should do a proper warm-up, and then choose the right exercise for yourself, you can choose skipping rope, running, but also choose the time of exercise, insist on exercising, don't give up halfway, don't over-exercise, exercise according to your actual situation, and drink cans of drinks to supplement nutrition after exercise.

Personally, it is recommended that you can get up early and go to bed early, get up early for a walk, jog on the track to achieve a state of metabolism, walk 100 steps after dinner, dance square dance in the square, kick shuttlecock, play badminton and carry out various sports, all of which make the body get better exercise.

I should have a very good diet, wear some comfortable clothes, have a warm-up before exercising, exercise according to my condition, and do some stretching in time, so that I can get a little better.

The scientific theory is that 17-20 p.m. is the best air quality of the day.

The value of the workout is stronger than that of the morning.

Scientific theory 1: As the sun rises in the morning, garden plants in the green space begin to photosynthesize, absorb carbon dioxide and release oxygen, so the carbon dioxide content in the ambient air gradually decreases, and the carbon dioxide content drops to the lowest point around noon; At night, plant photosynthesis stops and also begins to respire, while due to the activities of city people, vehicles, etc.

, all of which release carbon dioxide into the air, and the carbon dioxide in the air begins to rise. Therefore, in terms of the freshness of the ambient air, it is best from 10 a.m. to 2 p.m.

Scientific Theory 2: General Condition of Air Quality Monitoring, 7:00-9:00 a.m

00, 16:00-19:00 p.m. is the time when human activities (liquid cooking, vehicles) emit the most carbon dioxide and toxic gases (sulfur gas, nitrogen gas, carbon monoxide), and the air quality is the worst.

There are also many theories, such as atmospheric anions, human blood and gas operation, etc., which are innumerable, and all theories are just taken for granted.

Suggestions: 1. The best time to exercise is 5:00-7:00 in the morning. If you have limited time, you can choose any exercise time, depending on your personal situation. (Personal opinion).

2. Exercise appropriately. Exercise at least three times a week for more than half an hour each time. Generally, the intensity of exercise is controlled according to the heart rate at the time of exercise: it is advisable to reach 150 170 beats per minute minus age. (World Health Organization perspective).

Women sleeping before 10:00 p.m. can delay aging, so there is a saying that sleeping to nourish their beauty.

Office workers try to control sleeping before 11:00 at night, if you can do 6:00 in the morning in summer, get up in the morning and exercise for half an hour, stick to it for three months, and by about September, your body will improve greatly. Generally, if you insist on exercising for half a month, your body will improve.

Exercise mode, jogging for 30-60 minutes is recommended. Summer swimming is also a great form of exercise.

Yoga, gyms, etc., depending on personal preference (I have a negative attitude).

The most cost-effective way is:

Do push-ups and sit-ups at home and take multiple steps on weekdays. Keep up with your diet, drink plenty of water, and pull up to strengthen your back muscles. Or choose a pair of dumbbells that suit you, which can basically shape all the muscle tissue of the upper body.

Exercise should be scientific, step by step, meals should be reasonably arranged, and strenuous exercise can only be carried out after 1 hour and 30 minutes after meals; Don't overeat and don't drink plenty of water before exercising; Adequate preparation activities before exercise, and attention should be paid to breathing rhythm during exercise.

Slow relaxation running: suitable for the elderly and people with poor physical fitness, with light pace, relaxed muscles, natural posture, long exercise time (40-60 minutes is appropriate), and amount of exercise.

Limit not to gasp, suitable for morning workouts or post-workout supplements.

Run your sister, will the thin people in this world be good-looking? The one with more muscles is a man, do you like to look at the skinny little girl?

Men have to feel safe!

To have muscle, of course, fat and strong are not the same concept you have to figure out, oh yes, by the way.

I think fat is better than skinny!

Swimming, because swimming makes every muscle in our whole body move. Playing basketball, playing basketball moves every muscle.

You can run fast, climb stairs, push-ups, planks, skipping rope, swimming branches, these exercises can make the muscles of the body be exercised, and the muscles of the body will be particularly good if you insist on it for a long time.

Swimming, because swimming requires mobilizing the muscles of the whole body, so that you can get a comprehensive workout.

Advice from a professional fitness trainer.

Give you a plan and adjust it yourself. If you can, it's best to exercise at 3-5 p.m., and then 5-7 p.m., if you can't do it, follow your time, because the evening will affect your rest and recovery. Be sure to do your specific training after each weight workout, such as punching, arm swinging, kicking, waist twisting, etc., so as not to stiffen your muscles.

But the effect is still up to you, persistence is victory.

After a simple warm-up every day, the first exercise of the torso, weekly exercises:

Chest: bench press 3 5 sets of 8 15 each, dumbbell bench press or bird 2 3 sets of 8 12, push-ups 3 5 sets of 10 20 each.

Back: barbell rows or pull-ups (can be simplified on parallel bars) 3 5 sets, 10 15 pcs.

Shoulder: 3 5 sets of dumbbell sitting or standing presses, 8 15 per set, arms: 3 5 sets of barbell or dumbbell curls, 10 15 per set. Various forms of arm flexion and extension 3 to 5 groups. 10 15 per group

Zhou warm-up and practice:

Barbell squat 5 sets of 8 with 6 or 15 each.

Frog jump 3 5 sets of 30 meters each.

After that, two groups of playground run at a constant speed for 10 minutes, with a three-minute break in between, and each group is interspersed with 8-10 times of 30-meter sprints. After exercising, relax your muscles and shake your joints.

Every morning: When you wake up, you can do 50 recumbent pedals in two groups, or two large groups of 'ab torns'. Move the joints and stretch the ligaments.

Sunday: The best thing is to relax, this is two major exercises a week, six days a week. In terms of diet, it is a natural diet, and it is best to eat a little after training and not affect the rest too much. If you can afford it, you can take some regular sports supplements after training, such as creatine, etc., which can give you additional advice.

Try to keep it to 60 minutes, and it's best not to get burned out after a workout. The school's single parallel bars can be put to good use.

I wish you all the best of luck!