Do sit ups and push ups several times a day

Do slow movements, up for 4 seconds, down for 4 seconds, so that each time the muscles are stressed for a long time, and the fast action is easy to hurt the waist. Since slow motion is tiring, you can do the limit of reps per set, and it won't be too many. 4 sets at a time, even every day, once every two days.

You're going to work on your pecs and abs.

It is not possible to practice like this.

This is recommended.

It is recommended to do it in the evening].

Jump rope 500 times.

After the jump, take a 5-minute break.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

Lou is mainly fat words.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

The building is mainly very thin.

In this case, it is recommended to buy whey protein powder to consume after exercise.

Amway's is better.

The higher the purity, the more expensive.

Specifically, it is not recommended so as not to be said to advertise.

If you do it once a day, you can do three sets of 50.

According to the "National Fitness Guide" published by the General Administration of Sports of China, the evaluation methods of some fitness tests are provided. Among them, men aged 20-24 need to do 20-27 push-ups to pass; For girls, sit-ups are used as the test standard, and women aged 20-24 need to do 16-25 in 1 minute to pass.

In the "National Fitness Guide" "Individual Exercise Ability Test and Evaluation", the muscle strength test gives the test of grip strength, back strength, push-ups, sit-ups and vertical jumps. Among them, men aged 20-24 need to do more than 40 push-ups to be considered excellent, 28-40 are considered good, 20-27 can pass, 13-19 are rated as poor, and 7-12 are poor.

Women take sit-ups as the test standard, women aged 20-24 need to do more than 36 in 1 minute to be considered excellent, 26-36 are considered good, 16-25 pass, 6-15 are poor, and 1-5 are poor.

Sit-ups are actually anaerobic exercises, sit-ups mainly exercise core strength, and you can exercise your body by practicing sit-ups when you have nothing to do. So how many sit-ups should be done in a day?

How many sit-ups a day should be done.

If it is for the purpose of ****, it is more appropriate for ordinary people to do 100-150 sit-ups a day, so that insisting on it for a period of time can have a certain **** effect. However, it should be noted that in order to prevent abdominal muscle contusion or spine injury, it is recommended to do sit-up exercises in different sessions, one group of 50 sit-ups, which is more appropriate, or adjusted according to the individual's compressive strength.

Do sit-ups once a few days.

If you want to train your muscles, it's best to do them every two or three days. Because the human body in the process of doing sit-ups to train muscles, the muscle fibers in the muscles will break, and the growth of muscles is based on the repair and reinforcement of this slight break, but this repair and reinforcement takes more than 48 hours, so it is better to do sit-ups once every two or three days.

Correct posture for sit-ups.

1. The human body lies flat on the plane, and the legs are raised in a high place, which can be erected on the futon or chair, so that the knee joint and hip joint are about a right angle, so that the thigh and thigh root muscles can be avoided from participating in sit-up activities.

2. Put your hands crossed on your chest, or cross them behind your head, be careful not to get hurt, don't force your hands, start to move, contract, use the strength of your waist and abdomen to get up, and stretch the distance as much as possible, but don't touch your elbow to avoid injury.

3. After that, slowly lower the body, touch the shoulder blade lightly to the plane, immediately repeat the next action, continue to do sit-ups, if you want to shape your body, you can do it so that your body is very tired.

What to do if you have pain in your abdomen after sit-ups.

Normally, sit-ups do not cause abdominal soreness; If there is abdominal pain before sit-ups, the main concern is that it is caused by excessive exercise and excessive lactic acid secretion. At this time, it is necessary to stop doing sit-ups again, and you can apply local hot compresses or massages, which can promote abdominal blood circulation and relieve abdominal discomfort to a certain extent. If the degree of pain is more severe, you can take some anti-inflammatory and pain-relieving drugs at this time, but it is recommended to do it under the doctor's advice, and do not use drugs by yourself.

It's good to do it every night, stick to 50 or 100 a day, just stick to it every day, once a day.

Depending on your own situation, do it no less than ten times a day.

A group of 30, a stage of 4 groups, 3 stages a day, morning, noon and evening.

Push-up; press-up。Known as push-ups in Chinese mainland, push-ups in Taiwan, and palm-ups in Hong Kong and Macau), common fitness exercises can help increase the effectiveness of pectoralis major exercises.

It is a basic training in daily exercise and physical education classes, especially in military physical training. Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It is a very simple but effective method of strength training.

Beginners can practice push-ups in two sets of 15 to 20 reps each; Athletes with a certain foundation can do 3 sets of 20 reps each; Advanced people can try 4 sets of 30 to 50 push-ups.

Sit-ups, a way to exercise your body. Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch the surface of your feet with both hands, and bow your head; Then revert back to a seated position. And so on continuously.

To practice sit-ups, the speed should vary from person to person. You can try to do it 5 times a minute at first, then slowly increase it until you reach about 30 times. Women under the age of 30, many of them are practiced for the purpose of preventing ** disease, at this time the frequency is best controlled at 45 50 per minute, decreasing with age, and 25 in a minute over 50 years old can be done.

For those practitioners who have a certain fitness foundation, they want to achieve the purpose of strengthening their abdomen through exercises, so as to ensure that they do about 60 reps a minute. For a participant who is new to training the abdominal muscles with sit-ups, the number of sit-ups should be no more than 10 repetitions (training your abdominal muscles first), and after each sit-up, stand up or lie down to rest for more than 10 minutes. Under 30 years of age, the best score for sit-ups should be 45 to 60 minutes; At the age of 30, it is best to do 35 to 40 minutes; At the age of 40, it should be about 35 minutes; At the age of 50 you should strive to reach 25-30 minutes.

Exercise is not something that can be seen in a day or two.

Freezing three feet is not a day's cold, so stick to it. Under normal circumstances, the intensity of the exercise should be arranged according to your own tolerance, and if you insist on it for about a month, the abdominal muscles and chest muscles will have a slight effect.

At the same time, the main thing is not to consume too much protein in the diet, and do not eat high-calorie, high-sugar foods. Pay attention to the combination of work and rest, and adjust the work and rest time.

Hello, I am a national first-class fitness trainer. If you want to do more aerobic exercises, it is recommended that you can run every day, climb stairs, and do sit-ups in groups, such as 26 sets of 4 sets, with 15 seconds of rest between each set, so that aerobic practices can be carried out.

So as to achieve the purpose of consuming calories and reducing body weight. It is recommended that you do 50 per group. Move fast.

The fastest speed did 50. Then, rest for 20 seconds and do the second set, also as fast as you can. If you can do 50, you can do it, but you can't do it.

Even if. Stick to it. Wait until you can do 6 to 8 sets a day, and the effect will be obvious.

There are 20 push-ups and sit-ups at the start, don't be too violent, and then add 2-5 a day, and stick to it and it's amazing.

The two things you said don't have much effect. You can insist on long-distance running every day, three kilometers or five kilometers, and then do push-ups and sit-ups after running, the effect will be better, skipping rope is also good, control your diet, eat less greasy food, you can eat more low-fat foods such as beef, eat less and exercise vigorously.

If you can, stick to it for an hour a day, do it non-stop, and if you want to **, you can do it for 45 minutes a day.

Thirty apples in the morning and afternoon, preferably half an hour after breakfast and lunch, and then an hour later.

Stick to 200 sit-ups a day.

Are you going to ** or what? If it's a girl, generally make 30 now, and then add it slowly, otherwise it's easy to have a stomachache.

If you don't practice, you can't live.