How to train your fitness How to strengthen your physical training

Methods of physical training:

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 15 laps for women and 20 laps for men, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks. 3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle. 2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: 8 push-ups in a group, do 5 groups; Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week.

Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.

Just stick to one sport.

You can try to build on your homework, practice running, and if you're at home, do push-ups or sit-ups!

1. Long-distance running: 400-meter track, 10 laps, each lap does not exceed 2 minutes and 40 seconds. or in a neighborhood or on the road. Enhances stamina.

2. Weight-bearing cross-country: carry a backpack of no less than 15 kg on your back, run or walk outdoors, 4 to 8 hours, and half a month. It can enhance physical performance.

3. Calf strength training: skipping rope, 60 times in a group, 5 groups, no rest in between. Daily practice can increase calf strength and lung capacity. 4. Upper limb strength training: 20 push-ups in a group, 5 groups.

5. Waist and abdomen strength training: turn body sit-ups, a group of 30, and perform 5 groups. Just the right amount is enough, don't rush it.

6. Leg press, lower waist, this is mainly flexibility training, try to let it.

Handstands are a must-practice. In addition to this, there are push-ups, jump rope, sit-ups, and many more. For the connection of dance, I recommend the first two.

If you're not a student, it's hard to have too much time to do exercise each day, so reduce the variety of exercises and choose the ones that work best. Push-ups work muscle groups: thighs, waist, abdomen, chest, back, arms.

Jumping rope works muscle groups: calves, thighs, buttocks, waist, abdomen, back, upper and lower arms, and neck. Among them, the best thing about skipping rope is that it can not only exercise the endurance and explosiveness of the muscles, but also strengthen the flexibility and stability of the body.

Helps to control the body while dancing. In addition, don't finish everything at once for each workout, do a few more rounds and take a short break in between, so as to have better results. Take push-ups, for example:

Divide into 3 to 4 rounds, do 20 without rounds, the action should be standard, and the speed should not be too fast. Rest for 30 seconds to 1 minute in the middle of each round to achieve the best results. (When the hands are shoulder-width apart, the lateral chest muscles are more effective.)

As the distance between the support points of the hands is shortened, the effect of the exercise on the inner muscles of the chest will be increased).

Our physical fitness is mainly manifested in physical fitness, we mainly rely on two legs to walk, and no one can walk with two hands! So I'm going to talk about how to train my legs. As long as the legs are trained, the muscles in the legs are developed!

You will be able to run farther, run longer, and your fitness will be better.

The method of my training is the same as when I took the physical education high school entrance examination. Start with a preparation activity, then skip rope with a one-minute leg lift, and then sprint a thousand meters! After that, it's time to do push-ups with strength exercises, all at once, to do it to the best of your ability, and to exhaust yourself!

Every time you exercise, as long as you do your best, you will reap the rewards. It is recommended to train twice in the morning and evening, you can not practice too tired in the morning, and the yang energy has just risen, which may not be enough! In the afternoon, do your best!

As long as you can persevere, in the third month, you will slowly, enter the state, form a habit, more than half a year, you will find that the weight has also decreased, the physical fitness has become better, and the physical fitness has been significantly improved!

This is a set of exercise methods that I summed up when I took the physical education high school entrance examination. Whatever the method, it's important to persevere.

I am 26 years old this year, and it has been more than ten years since the high school entrance examination that year.

If you want to jump higher and dunk high, keep practicing touching high. If you want to bounce better and jump farther, you have to keep practicing frog jumping. If you want to improve your running stride, try jumping on one foot....Of course, that's another story.

After we have learned and mastered the method, it is important to practice repeatedly to reinforce the past and learn from the new.

And if I hadn't summarized the method in the mid-year exam, I wouldn't have had the opportunity to show it now!

Therefore, to train the spirit of perseverance in physical fitness, you also need to make a summary in time to adjust your exercise plan!