How do you usually train your body?

I like sanda, free fighting, the best way to exercise, running and fitness, I like the feeling of sweating! It's cool. ‍‍

Usually, because I don't have a fitness card, I often run at night and do yoga.

Running outside, getting up early every morning to run for about ten minutes, and then going out for a walk every night after eating.

After dinner, go for a walk, go for a run, and take the stairs more often.

Usually, I usually raise the bar online to exercise. However, the effect is not too ideal, because the body is still fat.

I have a feeling of liking exercise, and I usually want to exercise whenever I have time. It can be said that it is the lowest kind, and it can do whatever kind of exercise it can do; Of course, basketball is my favorite, and like most people in college, I will definitely find a few people to go to the basketball court when I have time, but now that I come out to work, I will gradually reduce it, and I am limited by working hours to think about the venue. Now it is more inclined to badminton, table tennis, swimming, running and so on; Occasionally, when the weather is good, I go hiking to get close to nature. ‍‍

Everyone's living environment, work situation, and work and rest rules are different, so as long as the fitness method is suitable for you, it is the best. If you have time, go to the gym for a systematic workout, strength training to increase muscle, aerobic exercise to increase endurance, or crazy spinning, or group classes are all very good ways to exercise. If you have spare money, you can go to the studio for one-on-one teaching.

The environment is relaxed, quiet, and more purposeful and faster. Those who have the habit of getting up early can go for a run and exercise in the morning, and the fun and benefits of running can only be deeply appreciated by those who stick to it.

I walked around 5 o'clock in the morning, but it took about half an hour, and because I had to make breakfast, I felt very comfortable going out for a walk.

In the afternoon, I will go to the park to exercise, and there are more people there who exercise and will be interested, and now I am used to it.

When I was younger, I loved sports! Athletics, swimming and football are my favourites! After middle age, because of too much pressure from family and work, I relaxed my exercise for a while, and at that time, I had a lot of daily responses, and my weight slowly changed from 130 pounds to 180 pounds now.

Even though I was still working after retirement, I felt that if I didn't exercise harder, my body would eventually decline. At first, I would run 2 kilometers every morning, but after more than 1 year, I felt good! Unfortunately, I had gout the year before last, and my knee joint was inflamed and I even had problems walking, and after more than a year of ** gout, I was finally cured, and the doctor told me:

Don't run anymore, you're 67 years old, and if you hurt your joints, you'll regret it. Since last year, I have switched to a brisk walk for an hour after dinner, 3 to 4 nights a week, and I do 30 push-ups when I return to the rake, and now I feel very good.

I walk to and from work every day, and the university is 30 minutes away, so I think it's a regular exercise, and even when I'm not working, I go out for a walk.

Doing yoga at home after work in the evening will not hinder my exercise because of the far away weather, and it is more convenient indoors.

When exercising, you should first warm up, exercise the muscles of the whole body, then stretch, and finally pay attention to the combination of work and rest, so as to better enhance immunity.

1. Warm-up: Before you start exercising, you should do a set of low-intensity warm-up exercises before doing high-intensity exercises. This is because you avoid injuries during the following workouts and sports.

2. Exercise the muscles of the whole body: You can exercise like this, such as skipping rope for 10 minutes, push-ups for 10 minutes, and weightlifting for 10 minutes. When the muscles of the whole body are exercised, the body will be stronger and the resistance will be higher.

3. Stretching: After you finish exercising, you should stretch your muscles for 10 minutes. Stretching can reduce lactic acid produced during exercise and reduce muscle soreness after exercise.

4. Combine work and rest: Your body needs time to recover from physical fatigue, so make sure you get at least 7 or 8 hours of sleep every night. It is advisable to avoid coffee and alcohol as this can hinder deep sleep.

It is recommended that when exercising, pay attention to diet and regular work and rest, which can better strengthen the body and improve immunity.

If you want to exercise, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc.

Hello, exercising can make you feel more confident in your body and enhance your physique. How to exercise effectively?

1.It's not about how intense it is to do it every day, as the saying goes: the flow of water is not the first, the competition is endless. A little bit every day, just stick to it. This is a great way to balance work and study, as well as to strengthen your body.

2.The way to exercise can be running, swimming, playing ball, skipping rope, and so on. You can choose one or a few of your favorites and stick to them for a long time. Among them, swimming is the least joint-friendly sport, looking.

For exercise, we can consider it from two perspectives, this problem is our own physical condition, and then we want to stick to a direction.

First of all, if you exercise, you must make yourself healthy, for example, you can exercise your body through running or some equipment training.

So first of all, I suggest that you can set some of these runs per day according to your physical condition, for example, if you run three kilometers or five kilometers a day, you can set the amount of these runs, and then stick to it every day.

If you can keep running, then your lung capacity will be very good. At this time, your physical health will definitely be better than if you were not running before.

In addition, it is the training of some equipment, such as some dumbbells or some. Some exercises without equipment, these exercises can make your physical condition better, for example, if you lift dumbbells, you can make your lung capacity and the muscles on your body better.

Through some of your own strength training, you can make your body better, so that you can achieve the purpose of exercising.

For exercising, it's a gradual process, so you can't get great all at once, you can stick to it every day, so that your body can continue to exercise and become healthier and better.

Wanting to get physically strong proves that you have taken an important first step, which is worth admiring.

If you want to strengthen your body through exercise, you must first have the right mentality, not just "just play". Becoming strong through exercise is not an easy task, not only do you consume your physical strength to do some exercise, you also have to say goodbye to a lot of delicious junk food, and you can't stay up late and sleep as much as you want, because these will hinder your progress on the road to becoming stronger.

If you can do these and make up your mind to change yourself, start exercising, don't look at too much theoretical knowledge, don't talk about it on paper, start practicing today. As long as you practice, it will be useful, and you will become stronger.

According to your own conditions, you can choose to enter the gym to carry out some equipment strength exercises and aerobic exercises under the guidance of professional fitness coaches, or you can use everything available at home and outdoors for bare hands weight exercise + running.

Stick with it and find the joy of exercising in the process of sticking to it, fall in love with it. Fitness can't just rely on perseverance, you have to love it in order to train the strong body you want more easily.

Exercising is about persistence. Set aside half an hour or an hour every morning for a set period of time to run or do exercises. Perseverance will have an effect. Hope it helps.

If you want to exercise, you can go out for a run every morning, exercise in the morning after running, then stretch, and then go for a walk or square dance in the community after dinner in the evening.

Exercising, go for a run in a dedicated gym or go to a sports venue around your home.

The first is persistence.

Then there's the regularity.

The last thing is to choose the right exercise.

Insist on regular exercise, exercise becomes a part of life, and the body can be effectively exercised.

Now you can choose to exercise, the best way is swimming and badminton, both of which are perfect for exercising.

Exercise every day, get up early and go to bed early, exercise moderately, and eat a healthy diet.

The most cost-effective way is:

Do push-ups and sit-ups at home and take multiple steps on weekdays. Keep up with your diet, drink plenty of water, and pull up to strengthen your back muscles. Or choose a pair of dumbbells that suit you, which can basically shape all the muscle tissue of the upper body.

Exercise in the morning to build muscle and strength, and exercise in the evening to build endurance; Higher intensity and relatively short exercise of long muscles and strength, on the contrary, long endurance does not grow muscles, and high-intensity and long-term exercise will damage muscles

Rest, adequate nutrition, sufficient energy (or a little excess), exercise can strengthen the body; Otherwise, the body is strained

I would like to introduce you to a simple and effective method (suitable for men, focusing on the chest and arm muscles).

Do it in the morning. Start with a middle-distance run. When running, don't hold your hands in a half-grip shape (most people run like this), put your fingers together, straighten, spread your thumbs, and then swing your arms as much as possible The distance and time of running do not have to be forced, step by step.

At the end of the run, you have to make a strong sprint and swing your arms widely

Take a break after running and do chest expansion movements; Do a small amount of exercise to increase flexibility; Rest, relax. If there is less time, this section can be skipped.

Then do push-ups, with your hands more than arm-width apart and your feet higher than the lowest point of the arm down (and within a certain range, the higher the better). Quickly until you get tired, but leave some strength to complete the rest of the action. Don't stand up yet, just rest on the spot for a while, and then do a few more slowly

Exhale when moving downward, and exhale thoroughly before you can push up; When moving upwards, you should inhale as much as possible to open your lungs Do one or two on your own when you feel tired You can do it again after a short break, or more When I first did it, I could only do seven or eight in one breath, but after a while, I could do 35 in one breath. Not to mention other masters.

It's best to add dumbbell exercises, because just empty-handed exercises are much less effective. To choose a dumbbell that you feel is just right for a slightly heavier dumbbell, do the supine bird (lying flat, expanding the chest) movement, not for too long, stop and do it again when you are tired, until the chest feels sore

Don't try to get satisfactory results in ten days and a half months, stick to it. Do it four or five days a week, not every day, so that the muscles don't lose sensitivity to the stimulus of exercise.

It must be gradual, and after staying in a stage for a certain period of time, you must work towards the direction of the high point of intensity.

If you feel monotonous after doing it for a long time, you can change some tricks for a long time, such as adding some single parallel bars, splitting, jumping and other actions.

According to your requirements, I provide you with two methods for you to choose from: one is the squat method; The second is to climb the stairs. A brief description is as follows:

1. Squat exercise. Squat method is a whole body exercise, its basic action essentials are: two feet together, the whole body is centered, the center of gravity is placed on the forefoot, the chest is tucked in the abdomen, the whole body is relaxed, the head can not be tilted back, not tilted, always put the legs together, squat thoroughly and then slowly get up, and so on many times.

There are two types of squatting methods: conventional and difficult.

1. Conventional alchemy. Squat in groups of 30 at a time, the more the merrier. The fitness workout time should be more than 15 minutes or to feel the body warm or slightly sweaty.

Of course, squat exercise should also pay attention to gradual and gradual increase, such as only squatting 30 for the first time, squatting to 60 after a few days, and gradually increasing the number later. Be persistent and persistent, and it will definitely be beneficial to fitness.

2. Intensify the refining method. As the exercise progresses, after the body is able to fully adapt, you can consider increasing the difficulty of the movement according to your personal preferences. That is, when squatting, the knee part can be gradually controlled within the toes, the purpose is to maximize the stretching and exercise of the entire spine, including the cervical spine, thoracic spine, lumbar spine and tail spine.

It is also equivalent to meeting the requirement of being able to squat completely down with your toes against the wall. Breathing during squatting also changes from natural breathing to deep breathing, that is, exhaling while squatting and inhaling when rising, because deep breathing is a healthy exercise in itself. If you use deep breathing, you can change to squatting for five to ten to adjust one breath, or you can squat for one breath.

It is better to breathe in and out of the nose, and it is also possible to go in and out of the nose.

2. Exercise by climbing stairs. Some people abroad call Dengupan the "king of sports". Walking up and down stairs strengthens the muscles in the lower back and legs, keeps the joints flexible, and makes the legs strong.

Walking up and down stairs is a whole-body exercise that accelerates blood and lymphatic circulation, increases blood flow to the coronary arteries, and increases lung capacity.

Stair climbing exercise can be carried out by both men and women, young and old, but according to your physical health, choose a stair climbing exercise method that suits you. For example, young people with good physical fitness can climb up two stairs in one step quickly, while the elderly can not seek fast and climb slowly. Teenagers can jump and jump, and the elderly should be calm and comfortable, so that there are no adverse reactions to the body after exercise.

When climbing stairs, you should also pay attention to the technique, when going upstairs, the upper body leans forward slightly, bends the knees and raises the legs, the forefoot falls in the middle of the steps, and then pushes the support leg to step upwards after settling down; When you go downstairs, you lean back slightly, your muscles relaxed, and your forefoot alternately lands in the middle of the steps.