How to arrange fitness reasonably, and how to arrange fitness

Body fat percentage needs to be below 10% to have obvious abdominal muscles, if the body fat percentage is high and you need to lose fat, the following is a sharp tool to lose belly fat:

1. Jump on the spot for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute.

2. Jump on the spot for 3 minutes + squat with bare hands (mainly exercise leg muscles) for 1 minute.

3. Jump on the spot for 3 minutes + push-ups (mainly exercise chest muscles) for 1 minute.

4. Jump on the spot for 3 minutes + supine leg press (mainly exercise abdominal muscles) for 1 minute.

5. Jump on the spot for 3 minutes + lunge squat (mainly exercise leg muscles) for 1 minute.

6. Jump on the spot for 3 minutes + plank (mainly exercise abdominal muscles) for 1 minute.

7. Jump on the spot for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Jump on the spot for 3 minutes + sit and close your legs (mainly exercise abdominal muscles) for 1 minute.

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and hips (mainly exercise the lower back muscles) for 1 minute.

10. Jump on the spot for 3 minutes + lie on your back and bend your knees and legs (mainly exercise your abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

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After losing a lot of belly, you can mainly train strength.

Take your time and have time to check out the gym.

When you feel that your body is getting more and more obese, you must do a good warm-up exercise before exercising, and help relax your muscles through warm-up exercises, so as to reduce the chance of injury during the fitness process, and at the same time, warm-up exercises can make the body relax faster and make fitness enter the state faster.

Fitness is not a requirement for overweight exercise, you must objectively examine your body, do what you can exercise, and don't hurt your physical health because of the pursuit of high standards.

The best time to exercise is between 8 a.m. and 12 p.m. in the afternoon, and between 2 and 5 a.m. The time in the morning and afternoon is different, and the duration in the middle is also different, so you should control the time of fitness in these two time periods, so as to achieve the best results.

Light exercise should be done immediately after a meal, such as walking, etc., but in fact, moderate exercise and light exercise are carried out an hour after eating, because if you exercise immediately after eating, it is likely to cause various bad phenomena such as stomach prolapse.

Heavy exercise should be two hours after eating, heavy exercise is only intense exercise, if you want to do some anaerobic exercise or aerobic exercise, it is best to be able to do it two hours after eating, at this time your body will not be forced to bear some bad things because of strenuous exercise, resulting in damage to health, you must know that if you do strenuous exercise immediately after eating, it is likely to cause some serious injury to the stomach.

Warm-up exercises are to be performed.

Before each Yunkai meditation begins, you should warm up for 10 to 15 minutes. It consists of two parts: one is low-intensity aerobic exercise, such as slow walking, which aims to raise body temperature and prepare the body, especially the cardiovascular system, for exercise.

2. Pay attention to warm up in advance.

Warming up before exercise can prevent ligamentous muscle strain. Moving from stillness to movement requires an adaptation process, and warm-up training can get the body moving.

4.Exercise on a schedule.

There should be a training plan. Judging by the content of daily training. For which part, arrange the corresponding exercise prescription, and arrange the training one by one.

3. Be relaxed.

At the beginning of exercise, it is generally necessary to adjust your breathing and not be nervous. Don't do strenuous exercise, which will not only hinder your movement but also harm your health. Do this for 2 to 5 hours with breaks in between.

Try to arrange each exercise at the same time, so that you can develop good exercise habits and help to form a conditioned reflex in the internal organs of the eye. Do not exercise one hour after meals and one hour before bedtime, otherwise it will affect digestion and sleep.

4. Prepare accordingly before exercising.

For example, doing exercises, high leg raises, skipping rope, etc. This stretches your bones and muscles. Don't drink plenty of water before exercising, and exercise on an empty stomach.

It's important to note that while fitness is important, it's important to pay attention to your diet and rest. Fitness is not only a simple process of consumption, but also a process of replenishment. For the general fitness population, the goal is to strengthen the body, which can be supplemented by a daily balanced diet.

Don't rely too much on protein powder and other muscle-building products, you can choose nutritional supplements according to your needs, only scientific and reasonable fitness, can ensure good health and achieve the effect of booking.

Turn all your time on the road into a workout.

When you can't run as usual, you can jog home after work. Running is a great workout, but it's also a great means of transportation. Sometimes you can even get home earlier than you normally take the subway. If you're not a runner, try your hand at commuting by bike.

Set an early alarm.

Being a morning exerciser means crossing exercise off your daytime to-do list as soon as possible. We're not asking you to go out of sleep just to sweat, but there are a few simple steps you can take to adjust your sleep schedule and wake you up sooner.

Secretly work out during your lunch break.

On any given day, there is at least one time period that you can make the most of. Take advantage of your precious 60 minutes of lunch to go to the gym or go for a walk. Not only will this control your waistline, but it will also give you a sense of what is more productive in the day than having lunch at your desk.

Exercise at work.

Even if you're working all day, make sure you get enough exercise every day. Sit on a yoga ball, strengthen your core, and place dumbbells or gym equipment on the table. Do 12 to 15 exercises, such as presses, overhead curls and extensions, and abdominal crunches; Aim for two to three sets at a time.

Of course, you can use your free time for fun exercises, such as cycling or playing tennis.

Multitasking on the treadmill.

Do a 10-minute cardio workout at the gym Sculpture saves time: jump on the treadmill with a lighter dumbbell in each hand and set the pace to a brisk walk. While you're walking, do a one-minute shoulder press, biceps flex, triceps extension, and so on.

It's an amazing upper body workout that also gets your heart beating. Do this exercise two to three times a week. As you progress, you can do it for four minutes.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: 6 sets of barbell bench presses.

3 sets of up and down incline bench presses.

Dumbbell Flying Bird 4 sets.

Biceps: 6 sets of dumbbell single-arm curls.

6 sets of barbell curls.

Legs: 6 sets of squats.

Prone calf flexion 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.

Back: 6 sets of pull-ups (try to do more than 10).

4 sets of barbell bent rows.

Seated pull-down (on gym equipment) 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Dumbbell shrug 4 sets.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

Everyone must have a fitness plan, only in this way can they ensure that they get exercise every day and be healthy.

This makes our training cycle less, and then our physical fitness is not as good as before, which is equivalent to three days of fishing and two days of drying nets! When your girlfriend or wife needs your company, you can't refuse, and you can only give up your fitness time to meet them, after all, for most people, life is more important than fitness, and it is true, many people will put life first.

You don't usually have too many plans, so if you go to the gym, how you should arrange your fitness plan should be up to you. If you have time or a set time, you have a free time, such as a community, and go once a day.

If you don't have a lot of time to go to the gym and want to plan a fitness routine, then I recommend that you set aside an hour a day to get a gym.

If you don't have much time to go to the gym, you can arrange to go to the gym in your free time, you don't have to go to the gym to exercise, you can do freehand fitness exercises in the office, at home, or in the park.

I don't usually have much time to go to the gym, how should I arrange a fitness plan? If you don't have time to go to the gym, try to walk as much as you can or do exercises that you can do at home, such as running, yoga, etc.

If you don't have time to go to the gym, you can exercise at home, and you can practice with some exercise equipment.

There are many types of classes in fiture, and you can also arrange a fitness program according to your needs.

Nowadays, exercise and fitness have become fashionable, but due to the lack of scientific guidance, some people have not achieved the purpose of fitness although they have exercised. How to arrange sports and fitness scientifically? Let me answer for you below, I hope it can help you!

1. Have regular physical examinations. People who do not exercise regularly will be prone to heart disease in the initial stage due to unaccustomed conditions, and regular medical checkups can determine whether there are risk factors in the body that are not suitable for exercise. In addition, you can also know your own adaptation to exercise and adjust the amount of exercise in time.

The physical examination at the beginning of exercise should generally be done once every two weeks or in case of adverse reactions.

2. The exercise time should be arranged in the afternoon or dusk. It is generally believed that the morning is the best time to exercise and fitness, but this is not the case. Studies have shown that the platelet content in the body has a certain change in the day, which is about 20% higher in the morning than in the afternoon, so the blood is more likely to coagulate in the morning and cause vascular embolism, while the risk of this is much lower in the afternoon.

In addition, in the afternoon, the body responds best to exercise, the oxygen intake is the largest, and the exercise effect is more obvious.

3. The choice of sports should vary from person to person. Everyone's health status, physical strength, age, gender, and environment are different. For example, if the elderly are in poor physical condition, they may wish to practice Tai Chi and other activities with a small amount of exercise, while young people can choose items with a large amount of exercise.

Fourth, step by step. Exercise and fitness can increase muscle strength and joint range of motion, improve cardiopulmonary function, etc., but this is a gradual and gradual process of adaptation, and must not rely on assault, blindly increase the amount of exercise to achieve the goal. It is necessary to achieve the speed of movement from slow to fast, time and distance from less to more, the center of gravity of exercise from high to low, the range of joint motion from small to large, and the load of muscle strength training from light to heavy.

Fifth, perseverance and repetition. Dr. Cooper, a well-known sports medicine expert in the United States, pointed out: "If you can't stick to regular exercise, then you might as well not exercise."

Exercising a few times once in a while will not help maintain or increase physical strength, nor will it help improve organ function. Only by exercising regularly and repeatedly can the effect of exercise be gradually consolidated, and the functions of various system organs can be gradually improved, so as to enhance physical fitness and achieve the purpose of health.

6. Pay attention to safety. Some people like to walk backwards for exercise, so they should choose a safe place to do it, and pay attention to the venue and pedestrians to avoid self-injury or collision. Confrontational sports should pay attention to protect themselves.

7. Do a good job of preparing activities in advance and organizing activities afterwards. Preparatory activities, also known as warm-up exercises, can reduce injuries during exercise, and tidying up activities can help eliminate fatigue.