How to exercise well? As the title suggests, thank you

There are many ways to exercise your body. For example, you can choose some exercise content to enhance cardiopulmonary function, such as running, ball games, swimming, etc., for the general public, as long as they are in a state of non-stop running and jumping, lasting about 30 minutes can play a good role in enhancing cardiopulmonary function.

Stick to it 2 to 3 times a week. You can also choose those exercises that enhance muscle strength, such as weightlifting, pull-ups, push-ups, abdominal leg lifts, arm flexion and extension, and other very simple movements, as long as the amount of exercise is reasonably arranged, there will be obvious results. You can also choose some entertainment and game exercise content, such as a variety of activity games, walking, weekends, holiday hiking outings, etc., which play an important role in relaxing the nerves after work and study, eliminating fatigue, and obtaining a relaxed and happy mood.

In short, as long as each exerciser starts from reality, chooses one or several simple and easy fitness activities, and insists on exercising, he can get the purpose of strengthening his body.

Whether the method is correct.

1. Generally speaking, the body will start to use fat after exercising for more than 20 minutes, that is to say, the time of each exercise should not be less than 25 minutes;

2. The body consumes more calories than usual during exercise, so there will be a large increase in the amount of food after the exercise.

3. Some people work hard to fish for three days and dry their nets for two days due to intense work, and the effect can be said to be very small or even none. For people who can't guarantee more than 25 minutes of time to exercise every day, you can divide the time into 3 non-consecutive 10 minutes for exercise, so that perseverance can also achieve the best purpose;

4. Some people like to exercise after meals, don't they know that exercising after meals will promote metabolism in an excited state, so that excess calories are converted into fat, so exercising after meals is not conducive to **.

Aerobic workouts achieve the best results.

Effective method.

Swimming, swimming is a good method, a good whole-body exercise, and it is very effective in improving cardiopulmonary function.

Bike. All kinds of aerobics. It is not recommended that beginners or friends with poor physical conditions dance aerobics, too simple can not meet the heart rate requirements, more complex requirements for body strength, flexibility, flexibility are higher, ordinary people can not do it at all.

Running or brisk walking, outdoor running will be limited by the environment, and it is good to choose a treadmill.

Skipping rope, skipping rope is easy to learn, the machinery is also simple, a small piece of open space can be exercised, it is a very good aerobic exercise.

It is not conducive to the exercise habit of **.

Exercises under 20 minutes are ineffective if they are too long or too short, and the general recommended time is 30 minutes to 90 minutes.

The same exercise program is repeated every day for the same time, the same exercise, and the same exercise, which will cause a plateau, so exercise should be the same as diet, and it should be diverse, so that the body can be constantly adjusted in order to enhance and make breakthroughs.

If you don't add muscle training to aerobics, you must divide the soldiers into two ways, one aerobic and one strength training to increase muscle content and have a perfect body.

Precautions. 1.After exercising, lie flat for a while and relax your abdomen.

2 .Don't be too strenuous during exercise.

15 years old, or the stage of growing the body, as long as the proper exercise on the line, running once a day can be, if you have time in the morning it is recommended that you run in the morning, exercise is to pay attention to the method, not to practice will have an effect, not to practice the more the better. Contrary. It is recommended that you take these movements as a cycle every three days, practice three days and rest one day, and the rest day can be determined according to your own situation.

You can run on the day off, but you don't need strength training. It is also very important to pay attention to your diet, you are still in the stage of growing your body, you must pay attention to the ratio of height to weight. good luck!

Stick to the exercise method, and you can see the effect in 3 months: 1. Touch the ankles, lie on the floor or on the mat, then lift the legs, bend slightly, and lift the upper body so that the tips of the fingers can touch the ankles, and the body is quickly put down, get up again and touch the ankles, and repeat the above actions. 2. Pay attention to the arm to be straight, the fingertips to the ankles, this action should have a certain speed, the mental silence is generally 1 second to complete an action, the fingertips to the ankles and then restore a movement, do 20 seconds, and then rest for 10 seconds.

3. Legs to the sky Lie on the floor or mat, legs raised and slightly bent, arms on the ground. Then stretch your legs up and drive your body upwards so that your hips are about 30 degrees off the ground, lower them, and repeat. 4. Use the strength of both legs to drive the body up, and at the same time the abdomen is pulled and forced, which is very helpful for abdominal muscle exercise.

5. Pull left and right sides, lie on the floor or cushion, bend your legs, make the soles of your feet as close to the ground as possible, raise your neck and head slightly, and your eyes can see your thighs, stretch your arms on both sides of your waist, and then pull one hand sideways, recover, and change to the other direction. This action is a great test for the abdominal muscles, and it will hurt to not adapt to the abdominal muscles when you first do it, so you can do two sets less at the beginning according to the situation. 6. Twist the arm and upper body to the side so that the right hand can touch the right foot, and then restore it and change it to another direction.

7. Lying down walking, the essentials of the action are very simple, lie down with your body and walk with your feet in the air. 8. Stretch the abdominal muscles, sit on the mat, only the buttocks support the ground, and try to bring the legs and the upper body together, and then quickly separate and then close together. Repeat the above movements, do not touch the ground with your hands and feet, but just support the buttocks on the ground, so that the abdominal muscles are fully stressed and stretched.

9. Pull straight with one leg The body is facing the ground, the elbows and forearms are on the ground, one leg is on the ground, the other leg is straight and off the ground and about one foot long from the ground, 15 seconds, change the legs to do the above actions.

Don't chase shortcuts, there are no shortcuts to exercise, you have to think about exercising from the heart, love exercising, and ensure your diet, it is enough.

Consistent exercise is the only way to have good results. Insist on running, jumping rope, and doing sit-ups every day.

Go to the gym and have a special trainer, which is more systematic and the effect is faster.

In order to achieve the ideal fitness effect, we must arrange the training scientifically according to our actual situation and training level, and gradually adjust and increase the amount of exercise.

The number of weekly workouts varies from person to person, people with exercise habits exercise almost every day, if the intensity is appropriate, there is no problem, for ordinary exercisers, there is no need to go every day.

The exercise intensity must be properly arranged according to their own training level and training purpose, do not increase the training action and the number of training groups uncontrollably, and extend the training time, and the research results show that the most suitable exercise intensity is 65 75%, that is, the heart rate is between 130 and 150 beats.

Fitness enthusiasts should gradually find out the intensity that suits them when working out in order to achieve the best results.