How to train your physical fitness, please thank you

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time Heart rate is controlled at (220-your age) x 80% 2:

Leg training is good for the whole body muscle length Seated leg press 4 sets x 10-12 reps Smith squat 4 sets x 10-12 reps Leg curl 4 sets x 10-12 reps Sit-ups 4 sets x15-20 reps Inclined board sit-ups 4 sets x15-20 reps Supine twist sit-ups 4 sets x15-20 reps (practice oblique muscle movements) Hanging leg press 4 sets x15-20 reps Day 3 Chest and shoulder training: Lying barbell press 4 sets x 10-12 reps Lying dumbbell press 4 sets x10-12 reps Incline dumbbell press 4 sets x 10-12 reps Incline dumbbell bird 4 sets x 10-12 reps Seated dumbbell bird 4 sets x10-12 reps Seated dumbbell press 4 sets x10-12 reps Standing dumbbell bird 4 sets x10-12 reps Standing dumbbell side press 4 sets x10-12 reps Day 5 Back Training Roman chair push-up: 4 sets x10-12 T-pole rows 4 sets x 10-12 reps Wide grip pull-ups 4 sets x10-12 reps Leg curl deadlift 4 sets x 10-10 reps Anterior neck pull-down 4 sets x 10-12 reps Day 7 B-head and Three-Head Training Seated dumbbell alternate curl 4 sets x 10-12 reps Single-arm dumbbell neck back arm flexion extension 4 sets x 10-12 reps E-Z barbell curl 4 sets x10-12 reps Rope press 4 sets x10-12 reps.

Playing soccer is not just about practicing football. You can't just practice football. Soccer is mainly about leg strength.

While exercising the strength of the legs, the human body naturally improves its physical fitness. You need to do the following: Jogging for 90 minutes at a time will improve lung capacity and tenacity.

Raise your legs high and do 20 sets of 100 reps at a time. Speed (slow at first, then work your way up until it's like a brisk run) Frog jump for more than 15 minutes. While exercising strength, it also exercises the ability of the legs to bounce.

The body has a memory cycle. Exercise again after giving up halfway. adaptation and other abilities, just go back to square one.

You can't talk about improving your physical fitness and practicing football well. Therefore, you need to exercise for more than 2 hours a day. Start with anaerobic exercises like frog jumps.

Stay up for a jog.

It depends on the quality of the individual! Some people practice well quickly, some don't practice well, the best thing is to go to the gym, and after 1 month, it must be strong!

<> fitness exercises include:

1. Endurance quality exercises: Endurance quality refers to the ability of the human body to overcome fatigue in long-term work or exercise, and is also an important indicator of the strength of the human body's health level or physique.

2. Strength quality exercises: strength quality is the basis of most forms of exercise, which can be manifested in several forms such as maximum muscle strength, relative muscle strength, muscle explosive power and muscle endurance;

3. Speed quality practice: Speed quality refers to the ability of the human body to move quickly, which is usually divided into three forms: closely related reaction speed, action speed and displacement speed;

4. Flexibility quality exercises: flexibility quality can be divided into dynamic flexibility and static flexibility from the performance of its external movement state;

5. Sensitive quality exercises: The development of sensitive quality must start from the special characteristics, focusing on the comprehensive development of response, balance and coordination and other abilities.

Physical fitness generally refers to the strength, speed, endurance, agility, flexibility and other functions of the human body in activities, and physical fitness is the external manifestation of the strength of a person's physique. Physical fitness is often potentially manifested in people's life, study and work, and naturally also in physical exercise.

1. Push-ups, improve the strength of biceps and pectoral muscles;

2. The muscles of the thigh front skirt touch the chest and jump, and the number of slows helps to relax and lie down;

3. Grasp the fixed object in front of the head of the Shen Bi family, lift the legs, do not bend the knees, and help the abdomen;

4. The pull-up of the backhand, the back muscles can also put the barbell on the back;

5. Do small jumps on the spot, calf muscles.

The advice is as follows: In everyday life, it is often said that someone has great energy, someone is fast, or someone is flexible and someone has strong durability. In fact, these abilities are all physical qualities.

Physical fitness usually refers to the various abilities that the human body exhibits in muscle activity. It generally includes strength, speed, endurance, agility and flexibility, among others. Strength refers to the ability to overcome adversity.

It is the most basic of physical qualities, and some coaches believe that strength is the foundation of other qualities. There are some movements that can be said to be impossible to complete without strength. Whoever has the most strength has good grades.

Training can develop strength qualities by thickening muscle fibers, increasing the amount of protein in muscles, and improving the ability of the nervous system to regulate. Usually strength training takes the form of weight training, exercises that overcome body weight and external resistance. Exercisers can choose the content of the exercise according to their actual situation, and the weight-bearing exercises are mainly to develop leg strength by doing squats with weights, squats with dumbbells, and running with sandbags on the legs.

You can also use hand-held dumbbells to swing your arms in place, bench press barbells, and up-and-down press barbells to exercise arm strength. Rubbing down the legs, pull-ups, push-ups, handstands, wrestling, running on the back, and various bends are exercises to overcome body weight and external resistance. Speed refers to the number of times a movement is performed or the ability to move the body rapidly in a unit of time.

The manifestations of speed qualities are reaction speed, action speed, and displacement velocity in periodic motion. Speed qualities play an important role in many sports. Some projects measure performance by speed.

Such as swimming, running, skating, cycling, etc. Some projects also require a high quality of speed. For example, football, basketball, volleyball.

The quality of speed depends on the strength of the muscles, the correctness and reasonableness of the technical movements, and the flexibility of the neural processes. The development of speed quality is mainly through the improvement of general physical fitness, especially the strength and elasticity of muscles, the coordination of movements, the development of endurance and flexibility, etc. Endurance refers to the ability of an organism to work continuously for a long time and can also be seen as the ability to fight fatigue.

Endurance qualities include general endurance and specialized endurance. General endurance refers to the ability to work long periods of time at low or moderate intensity; Specialized endurance is the endurance required according to the characteristics of different sports. The quality of sensitivity depends mainly on the flexibility of neurological processes in the cerebral cortex.

Agility is mainly developed in multi-combination, difficult, and technical sports. Flexibility refers to the ability to perform movements in large quantities. It depends on the elasticity of the muscles, ligaments, and the range of motion of the joints, as well as on the ability of the innervated muscles to coordinate tension and relaxation.

Good flexibility can make the movement stretch and beautiful. Some difficult movements are difficult to complete without a certain level of flexibility.

There is no specific way, when you make training a part of your life, your physical fitness will naturally go up.

Or you insist on a quantitative exercise every day, so that your physical fitness can also go up, but if you are hard, people who are not strong-willed will will waste time.

There are two kinds of human qualities, one is psychological quality and physical quality, the combination of the two is better, and physical fitness should be exercised regularly.