Exercise in the morning of the third year of junior high school, practice every day, train the calve

Running is an exercise that can be exercised for every part of the body, but if you want to, you must insist on it, persevere, and run 3 to 4 days a week. It is best to run every other day and must ensure that the time of each run should exceed 40 points, only at this time the fat and carbohydrates of the body can be combined to achieve the purpose of **, and there must be surprises for a month.

Here's my morning training schedule).

Wake up in the morning and work out after 30 minutes.

3 sets of push-ups, 20 per set (pectoral muscles).

2 sets of sit-ups, 30 per group (the movement must be standard) (to train the abdominal muscles), 2 sets from the V-shaped two ends, 10 to each group (to train the abdominal muscles).

Take a 2-minute break between sets and a 5-minute break between items.

Note: (The muscles are not exercised every day, there must be a process of absorption, generally the muscles can rest for 24 hours, so there is no need to practice every day, you can practice a week, and the effect is very good.) )

Don't run, you will**, ride more bicycles and stuff like that.

If you run a lot, there should be no problem according to what you said, because the intensity of your training is not very large, and it basically has no effect!

It's hard, it's not dead to practice, remember to stretch it after every training.

Isn't it quite a bit muscular calf?

Lose no**, as long as you are healthy. I don't have a good figure, it's my natural cuteness, and others don't want to have it.

Confident people are the most beautiful.

**It is necessary to be patient, it is not possible to complete it overnight, the first two or three months of decline is not particularly obvious, but the effect will be particularly obvious in the middle and late stages of perseverance, I am a successful case, hehe, 20 months from 170 to 135

Do you get thicker in your calves when you run regularly? Not necessarily!

Muscle recovery in 48-72 hours, if the intensity is too strong 72 hours is not enough to recover, it is recommended that you can train every 1-2 days, which allows your muscles to fully rest and get excess recovery, so that the developed muscles are of high quality.

What you said about practicing every day is not a problem of stiffness or not, but the problem of muscles that cannot be recovered, and whether nutrition can keep up is a problem.

Exercising your leg muscles every day will not stiffen your muscles and make your legs strong.

Proper relaxation of muscles is required after a workout. Otherwise, it will become dead muscles. Getting thicker and thicker.

Proper relaxation of muscles is required after a workout. Otherwise, it will become dead muscles. Getting thicker and thicker, don't exercise the legs too much.

The question was not specific enough.

Be specific to a certain area.

Many people who participate in a workout find that muscle soreness often does not appear immediately after a workout, but on the second or third day and lasts for 2-3 days before gradually subsided. If muscle soreness is due to the accumulation of lactic acid during exercise, then how can it occur after the next day, when it should peak during or immediately after exercise? This muscle soreness, which usually occurs 24 hours after a workout, is called "delayed muscle soreness" in sports medicine.

The soreness peaks 24-72 hours after the workout and is largely gone after 5-7 days. In addition to soreness, there is muscle stiffness, which can only be tender, and in severe cases, the muscles are swollen and hindered by movement.

Prevention and treatment of muscle soreness 1. Exercise arrangements should be reasonable. After a period of exercise, the amount of exercise that originally appeared in muscle soreness is less symptomatic. and the presentation is specific.

For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of exercise. 2. Local warming and rubbing of drugs. Soaking in warm water after a workout can reduce muscle soreness.

Topical rubbing of oil, paste, or rubbing agent may also reduce pain. 3. Stretching muscles can reduce soreness. Stretching muscles accelerates muscle relaxation and antagonist muscle relief, aiding in the recovery of tense muscles.

This muscle stretching exercise also lays the foundation for preventing strains during exercise. 4. Do a good job of preparing for and organizing activities during exercise. Adequate preparation and tidying up can help prevent or reduce muscle soreness.

The muscles are trained at high intensity every two days, that is, one day of training and two days of rest; The abdominal muscles should be practiced every day, preferably once in the morning and once in the evening, and the intensity should not be too high.

The recovery ability of the leg muscles is very strong, but in order to fully grow, I think you should still follow the rule of only practicing once a week, because the excess recovery of muscle growth is after 6 days, the small muscles, leg muscles are stronger, but not much faster, if you are practicing strength can be shorter, it is best to follow the principle of practicing once a week to train muscles.

If you're doing strength training, it's important to have more than 48 hours between sessions for the same area (except for the abs).

Because muscles don't grow during exercise. In strength training, training will destroy the muscles, and the protein supplementation is used to replenish the destroyed muscles, in the process of supplementation, the original muscle fibers will slowly become larger, this is the basic principle of muscle growth, if the muscles are constantly trained before recovery, then it can only have the opposite effect.