How to exercise yourself quickly! How to make yourself better exercised!

Dare to press mine! You'll be bullish in 3 months.

1. Morning exercise: run at a constant speed for 30 minutes, get up at 5:00 in the morning and run for 30 minutes to warm up, then press the legs, straighten the legs, find a suitable height to press the legs, be sure to be strong enough, press the legs for 10 minutes, do not rest after that, squat up 50, heel up (legs straight, one toe for the force point to lift the whole body) 50.

Press your legs for 5 minutes. Jog for 5 minutes.

2. Evening exercise: run at a constant speed for 30 minutes, warm up 30 minutes before dinner, then press the legs for 10 minutes, don't rest after that, squat up 50, heel up (legs straight, one toe as the point of force to lift the whole body) 50. Press your legs for 5 minutes.

Skipping rope 500 (practice sanda coordination) and jog for 5 minutes.

3. Abdominal muscle training: 150 sit-ups before going to bed, legs should be flat, head with both hands, and elbows touching legs as the basic. It can also be mixed in the morning and evening exercises.

4. Arm strength training: push-ups 50 times each time, and then increase step by step, with 1000 as the goal.

Bend the arms and extend (parallel bars) to exercise the pectoral muscles, 20 each time, aiming for 1000. It can be mixed in the morning and evening exercises.

5. Endurance training: In fact, running at a constant speed to warm up is basic endurance training, and the main thing is cross-country running.

1 time per week, minimum 10km trail run.

6. Persistence is the ...... victory

Hehe!! Interesting!! That's right!!

Haha.........Only by training yourself with the devil is to train Gola!! Haha.........Just kidding, it's still going to be gradual: going to the gym, paying for a professional personal trainer, and after a year, you're looking to see what's changing.

Insist on jogging outdoors every morning (be sure to have an empty stomach), and at noon you can ride a bicycle or go to the gym, and go for a walk in the evening, boxing, running, etc.

Read the hundred poisons, so good, admire.

Stick to devil training every day.

Half a month is enough.

It must be persistent.

In order to better exercise yourself, you must first find a more suitable environment. If you want to exercise, you need to find a place with good air and suitable for exercise, plus some necessary equipment; If you want to develop your skills in dealing with people, you should go to places where interpersonal relationships are complicated to learn to survive. The second is to target your goals.

The goal should be set in line with reality, if it is too high, it will bring hail and it will be difficult to achieve, which will lead to loss of confidence; If it's too low, it will be difficult to achieve your ultimate goal of better exercising yourself.

As the saying goes: oil wells will not produce oil without pressure, and Shoufan people will not progress without pressure.

The difficult environment trains people, and complex interpersonal relationships also train people, choose a good goal, and decompose the goal into small goals, and then gradually from easy to difficult, do not stop until the goal is reached, and finally achieve the goal.

That's the only way, why is it so difficult!

I wish you all the best of luck!

What should I pay attention to when exercising? Star Awareness Project

The purpose of formulating an exercise plan is to ensure that the exercise is more scientific and more in line with reality, to overcome the blindness and arbitrariness of the exercise, and to achieve step-by-step and systematic exercise. At the same time, it is also to test the method and effect of exercise, and summarize lessons and lessons. In addition, exercising according to the plan is also a kind of constraint on yourself, which can urge you to insist on exercising, constantly improve the quality and level of exercise, and achieve the desired purpose.

The designated exercise plan should be based on the individual's physical condition, physical strength, age and gender, work situation, labor intensity, living conditions and the purpose of the exercise, and fully prepare for various work. 1. Clarify the purpose of exercise Before preparing for exercise, it is necessary to have a general plan and assumption, and clarify the goals and basic requirements of exercise. For example, some people use exercise as a kind of entertainment in their leisure time, moving their muscles and bones and adjusting the following psychological states; Some people want to correct a tiny deformity in a certain part of the body; Some people achieve the purpose of improving their body shape for fitness; Someone wants to meet a certain physical standard; Someone is purely for **; Someone wants to be a bodybuilder, participate in bodybuilding shows and competitions; Wait a minute.

Different purposes, different plans. 2. Master your basic situation mainly including physical health, physical fitness level, body type, height and bone thickness, weight and thinness, personality characteristics and perseverance, work nature and free time, living standards, etc. Comprehensively analyze the feasibility of participating in the exercise on your own in the following to make the plan more in line with the actual situation of the individual.

If you want to excel in competitive bodybuilding, you must also consider the competition task. 3. Implement the field equipment for exercise When formulating an exercise plan, the conditions of the exercise venue and equipment must be considered. Whether to bring your own equipment to practice at home, or go to a nearby gym or gym to practice, you must know in your heart.

In this way, a realistic exercise plan can be developed according to the conditions. 4. Make a good class exercise plan This is the most basic and important part of implementing exercise. Its contents include:

1. The tasks and requirements of each class exercise. 2. The body parts exercised in each class and the methods, equipment and movements used. 3. The time allocation and exercise arrangement of each part of each class.

4. The weight, reps, number of sets, intensity and density of each movement in each class. In short, a good workout plan should enable every exerciser to get the most out of it, and all of them can do: 1. Know exactly how to start, where to start, and what to do at each step.

2. Exercise easily, moderately, and smoothly, without causing injury or panic, and without mind how long you practice. 3. Steadily move towards the set goal. 4. Be satisfied with the measured exercise effect during the exercise.

5. Exercising at home does not require large special equipment.

Warm up for 10 minutes before doing the following exercises, and you can trot.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. 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: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (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 (try to do more than 10) 4 sets of dumbbell rows.

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.

Crunches 4 sets.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

It is a cycle of practicing three days and one day off.

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. Absorb well just after exercising, but wait 30 minutes before eating.

It's best to have something that is easy to digest, such as eggs and milk, and if it's not convenient to eat, you can use protein powder (for fat) or muscle building powder (for lean).

Keep your core tight and don't use force throughout the whole process, and you will feel your abdomen burning.

If you exercise at home, you can do push-ups, do 10 to 15 push-ups in each group, and rest for 1 minute in between 5-6 sets, which can be a good exercise to the anterior bundle of the pectoralis major and deltoid muscles. Sit-ups to exercise your abs, and if you have a little fat in your abdomen, choose a 30-minute jog before doing it. Use dumbbell curls to exercise the biceps of the arms, side raises to work the middle bundle of the deltoid muscles of the shoulder, and bent side draws to work the posterior bundle.

Squats and frog jumps to exercise the waist and legs, tiptoe jumps and squats or calf raises can fully exercise the quadriceps and gluteus muscles of the thighs and the muscles and explosiveness of the calf gastrocnemius. Usually you can also do more running and skipping exercises to help improve cardiopulmonary function, while the growth of height is also helpful, in addition to exercise and rest is also very important, to ensure sufficient rest time fitness is also this principle, if you choose fitness, you also need to develop good living habits, ensure adequate nutrition**, adequate sleep, strict training plan to achieve the desired effect. The intensity of your workout each day determines the time.

Generally speaking, it is more effective to practice at a fixed time period, and it is best to master the time between 17 and 20 o'clock in the evening, and the exercise time is about an hour and a half. What you eat is very important. The main components of muscles need a lot of protein, so you need to supplement a lot of protein** to the body.

For example: chicken breast. Beef.

Egg. fish, etc. At the same time, eat some fruits, vegetables and yogurt to supplement and promote protein absorption, and usually eat less spicy foods and junk foods such as instant noodles.

Hehe, that's all.