How to get fit for half a year? How to stick to the gym for a year?

You have to find a professional fitness coach, and then point out some professional guidance to you, and then ask him to make some fitness plans for you, and then let you get a better workout within half a year, so that you can achieve your fitness goals, of course, the most important thing is that you have to insist on exercising every day. <>

If you want to achieve the effect of fitness within half a year, then you must persevere in exercising within half a year, and you must not be afraid of tiredness, you must be able to persevere, and carry out some high-intensity exercise, so as to achieve the effect after fitness. <>

You want to get a quick fix for half a year. The first thing to do is to control your diet. Reduce fat and sugar intake.

The second is to do more exercises, including dumbbell training and push-up training, which are all to train the chest muscles. At the same time, you can also go for a run to exercise your leg muscles. Practicing like this for half a year will definitely achieve the effect of fitness.

Completely change the structure from the diet, reduce the intake of sugar and fat, assist some protein powder, fat loss nutrition, and then cooperate with a certain exercise, try to insist, do not interrupt in the middle, so that fitness for half a year is still effective, is able to achieve half a year of speed.

If you don't know what your physique is like, you can go to the gym and ask the coach to help you make a reasonable plan, and then follow the above.

**Fitness is a very long road, so if you want to achieve it quickly, there is actually not much possibility, the most important way is to try to do exercise every day, and then maintain a certain amount, as long as you control it from all aspects, then the effect of fitness will be very good.

Before you start to choose your spirit, first find a relevant dead end, to confirm that there are fitness materials tailored for you, or goals, etc., and then stick to it, every day for half a year, so that you can exercise your body to the extent you want in half a year.

If you want to get fit in half a year, then I suggest you go to the gym to find a very good trainer, let him help you work out together, under his guidance, I believe that your fitness will have a certain effect in a short period of time, I recommend you to refer to it.

If you want to have a good fitness, you must first make a fitness plan, then when you have time, you can go to the gym and ask a coach to give you, which is a fitness plan for half a year, and then work hard according to this plan, I believe that after half a year, you will have earth-shaking changes.

Sign up for a crash course in fitness, there are many gyms that have these things, he can let you achieve the best results in the shortest time, but you have to pay a lot of things, not three days of fishing, two days of drying nets can be done.

I've summarized 5 conclusions from sticking to fitness:

Fitness must be sustained, and once you stop exercising, the fat will definitely grow back. There is a self-punishment mechanism for stopping exercise, and I don't eat dinner.

Three points of practice and seven points of eating, eating is more important than practice, and eating is more important than not eating. The high-protein, low-sugar, and low-sugar oil mixture is my principle of eating, less oil, less salt, and less sugar.

The stipulation is dead, but man is alive. Fitness crowds can also participate in gatherings, and the total amount of food they eat each week can be controlled. Eat your own ** meal, and you don't have to force your friends to eat too.

Those who are close to Zhu are red and those who are close to ink are black, and teammates are very important. When you encounter a pig teammate, your willpower is weak, and you give up in minutes. It's tough, encourage each other along the way.

Set your goals small and don't dream of sticking to them for a year. You can consider holding on for a second, a minute, a day, or three days longer than your friends so that the pressure is a little less.

Finally, give you a chicken soup haha: the good body you envy is the light that others have worked hard for a long time. There is no such thing as being born in a good body, only constant exercise. We insist on exercising just to live a healthier life. Come on!

At its lowest, it was only 10 degrees. I was far more decisive, brave and persistent than I thought, from short sleeves, cardigans to down jackets, to cardigans and short sleeves. Every day is a brave day. Looking back at the persistence of a month and a half, I found that I was still quite powerful.

Strive to continue to exercise for half a year and a year.

First of all, there should be a pair of dumbbells with adjustable weights, different weights for different movements, and the number of each set is 8 to 12 exhausted, which is most suitable for beginners to build muscle.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Day 1. Chest picking: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

Push-up Destroyer 4 sets (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups.

Dumbbell rowing 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. If the diet is not convenient, you can just finish the workout and a cup of protein powder.

As long as you stick to it, it will definitely work.

Fitness is divided into aerobic and anaerobic exercises, and the combination of the two will make the effect more obvious.

First, running.

The easiest way to exercise is running, as long as you run for more than 30 minutes each time, you can achieve the purpose of fitness;

Second, swimming.

Swimming is actually a very calorie-consuming aerobic exercise, if you have the conditions, you can swim regularly, you can exercise your lung capacity and achieve a very good, all-round fitness effect;

Third, ride a bicycle with a tan.

Cycling is also a good outdoor fitness exercise, compared with running, so that you can better adjust your state so that you will not be too tired, easily exercise and lose fat;

Fourth, dumbbells and barbells.

According to your own physical condition, an effective dumb Tongling press will make the pectoral muscles, biceps brachii and other parts show muscle mass, and at the same time achieve the effect of selling bush fitness and reducing fat.

In addition, all exercise programs can be effective in fat loss, but the premise is that you have to exercise for enough time, at least 30 minutes or more, to have good results;

In the end, whether it's fitness or fat loss, what you need is perseverance to persevere, and believe that your persistence is victory.

Not obvious. Fitness is a long-term exercise...I'm also looking at my fitness, and my brother has been digging early for half a year. The muscles in the hands are a little noticeable. But the muscles of the abdomen. It takes a little force to stand out.

It's important to persevere! It will have an effect after half a year, but it must be insisted on for a long time, such as the skin silver fruit, you only carry it for a short time to achieve what purpose and fitness, there will be no good results. I'm sure you'll slowly fall in love with the fitness quirement.

Fitness wheel fiber for half a year has not changed in the state of any big Hui Tong, at least more than a year, and then you have to continue to insist, but also pay attention to nutrition, but you can't train too hard, otherwise it will hurt your body, okay, child!

Yes, systematic training is not blind. Have a plan, better nutrition, and a good rest.

Yes there may be less obvious.

Fitness can strengthen your own immunity, promote blood circulation in the body, reduce the probability of illness, and let you have a healthy body.

Improve human immunity: Exercise can improve the physiological effects of human immunoglobulins, lymphocytes and complement, thereby improving the body's immunity, improving physical fitness, and prolonging life. Through exercise, the body can also be prompted to produce interferon.

Interferon is a potent physiological antiviral substance with anti-tumor, infection control and immunity-modulating effects.

Precautions. Exercise at least 3 times a week to enjoy the benefits. Exercising 1 to 2 times a week does not bring lasting health benefits.

Before the end of the workout, let the movements slow down until the heartbeat and breathing are stable, and then end the workout, do not stop the exercise suddenly, and give the body a period of relaxation before stopping the exercise.

Many users sweat a lot after exercising, so they go to the shower immediately, which is unscientific, and they should wait for at least half an hour to stop exercising before going to the shower.

The above content refers to People's Daily Online-5 Benefits of Summer Fitness What should I pay attention to when choosing fitness equipment?

The above content refers to People's Daily Online-Improper fitness is injured? Let's find out about the common sense of scientific fitness.

A person insists on fitness for a long time, then the athletic temperament comes out, the athletic temperament not only changes the appearance, but also changes the spirit of the whole person, and the long-term exercise of people is very sunny. However, fitness enthusiasts should learn to exercise scientifically, so as to achieve gradual, combination of work and rest, and perseverance, in order to truly achieve the purpose of strengthening the body.

Everyone's physical condition and fitness goals are different, and the fitness method they adopt will be different. Fitness enthusiasts can hire a professional fitness coach to develop a fitness plan for themselves and conduct systematic fitness training; You can also read a variety of materials to learn fitness knowledge; You can also ask the gym enthusiasts for advice.

Fitness myths. Mistake 1: Too much intensity.

Too much exercise and too long exercise seems to be very hard, but it may have helped, especially for girls who are in a hurry. When you first start exercising, too much intensity will make your body unbearable, the body will not be able to regulate itself well, and it will also increase the risk of injury. It is recommended to schedule at least two days of rest a week, avoid high-intensity exercise, do some simple aerobic exercises to maintain muscle memory, and ensure adequate sleep.

Mistake 2: Exercise procrastination.

Even if you overcome laziness and walk into the gym, you will still have the problem of procrastination training, and endless warm-ups are typical procrastination behaviors. Spending precious time on "peripheral affairs" such as warming up, drinking water, eating, adjusting clothing, stretching and relaxing, there is not much time for real aerobic exercise, it seems that you have been in the gym for two hours, but the fitness effect should be discounted.