Questions about exercising! It s all part!!

According to you, you should not be a person who likes to exercise a lot, and due to financial constraints, I recommend you:

1. First of all, spend 20 minutes jogging in the morning; All you need is a pair of simple sneakers.

2. Find a community with simple exercise equipment to do pull-ups from less to more; Parallel bars from less to more; from 5 pneumatic push-ups; 10 squats;

3. If you want to look better, it is recommended to play outdoor ball games 1 hour after dinner in the evening, and if the conditions do not allow for 15 minutes of jogging.

If you can do the above at least your sports will be qualified, and if you can persist for 2 months, you will find that your body shape has basically become an inverted triangle, and your muscles are relatively formed.

Hehe, I'm an office worker and I don't have time to exercise. I think these are excuses now.

I now work out for half to an hour every night from 9 to 10 p.m. It's not hot because it's night, and there aren't many people. First, run 2 laps in the community, and then train your abdominal muscles in the sports field or leisure area of the community, usually as follows:

5 groups of 15 supine; 5 sets of push-ups, 15 in each set; 5 groups of 10 frog jumps; Squat in 5 sets of 20 each. Practice according to your own state, and pay attention to your breathing and don't hold your breath when exercising, so that you won't be too tired. When I went back, I also ran, so I finished the day's training.

You can go to the gym to find a professional coach to consult, buy two dumbbells or buy an arm strength bar at home, at most 30 yuan, do a few sets a day, and then squat push-ups, I just practice like this, and don't be afraid of the heat.

1.Squat. It mainly exercises the muscles of the lower limbs.

2.Push-ups, which mainly work the muscles of the upper limbs.

3.Sit-ups, which mainly work the abdominal muscles.

4.Jump upwards, as high as possible, and exercise your calf and thigh muscles.

5.Squat and stride, exercise persistence and muscles.

After massaging the muscles, relax the muscles, otherwise the length will be uneven.

Exercise is nothing more than these pathways. It's also good to do it at home.

Space at home is limited, it is recommended to do the following exercises, do 20 at a time, do 3-5 sets each time, and rest for 10-30 seconds in each group. Do it once a day when you have time.

1.Squat. It mainly exercises the muscles of the lower limbs.

2.Push-ups, which mainly work the muscles of the upper limbs.

I think you can get up in the morning to jump rope or find someone to play badminton with, both of these exercises are quite effective workouts, I've tried...

Actually, think for yourself, there are a lot of physical education classes. But you should rest for a day or two a week, and don't go indoors for too long, it's not good for your health, and do it outdoors appropriately.

The topic of sports and fitness "chaotic up community"** is discussed by many students, it has a large number of student users, and the communication topics are wide, you can go there to get the advice and information you need, it is a good choice for communication, and it will be helpful to you.

Spend 20 minutes jogging in the morning.

Just wake up in the morning and go for a run.

According to this, our country punishes the illegal Karnet officials.

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

Dumbbell bench press. a.Focus on the pectoralis major, deltoid and triceps.

b.Starting position: Lie on your back on a flat bench with your feet flat on the floor. Hold the dumbbells with your palms straight up.

c.Action process: make the two straight arms open to both sides, slowly bend the arms, the dumbbell falls vertically, and when it falls to the lowest place, it is to do the upward push action, and exhale when pushing up. Then push up to the open position and repeat.

d.Training points: Don't arch your back and hips or hold your breath, as this can cause your muscles to lose control and be dangerous.

Lying flat dumbbell flying birds.

a.Focus on the pectoralis major and deltoid muscles.

b.Starting position: Lie on your back on a flat bench with dumbbells in each hand facing each palm and push up until your arms are straight and supported above your chest.

c.Movement process: Drop the dumbbells in both hands parallel to the sides, bend the elbows slightly, and the dumbbells fall until you feel the muscles on both sides of the chest have a full stretch, and make the upper arms fall below the shoulder level.

When the dumbbells fall, inhale deeply. Hold the bell and exhale as you lift it back to its original position.

d.Training points: If the dumbbells fall to the sides and the arms are straightened, it will be difficult for the chest muscles to be stretched and contracted.

Dumbbell press. a.Focus on the parts to be exercised: This movement works the large muscle groups in the upper part of the torso. For example: deltoid, trapezius, upper pectoralis, triceps, and upper back.

b.Start position: Hold the bell in both hands at either side of your head.

c.Movement: Push the dumbbells up vertically until your arms are straight. Then slowly lower it to the starting position.

d.Training points: Dumbbells have a lot of freedom in grip than barbells.

Lateral Flat Raise A Focus on the exercise area: the lateral deltoid muscle in the middle bundle.

b Starting position: Stand naturally, hold dumbbells in each hand in front of the pituitary body, bend your elbows slightly, and move your fists forward.

c Action process: Hold the bell to both sides at the same time until it is raised to the height of the head. Then, slowly follow the same path back to the original position and repeat.

D Training points: In the process of lifting and lowering the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of the deltoid muscle. As the dumbbells are lifted to the sides, turn the wrists up slightly higher than the thumbs until they reach their highest position.

When the dumbbell falls, turn the wrist back again.

Front flat lift "with dumbbells or barbells."

A Focus on the areas to be exercised: upper chest and anterior deltoid muscles.

b Start position, stand naturally, hold the subbell in each hand or hold the barbell in front of the legs.

c Movement: Lift the dumbbell or barbell forward and upward (elbow slightly bent) until it is parallel to eye level. Then, slowly put down the restore and repeat.

D Training points: If you use dumbbells, hold the bell in front of your body with your fists forward. This method is to concentrate on the anterior deltoid muscle tract alone.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

A lot of push-ups, pull-ups, lower body strength exercises also have to practice squats. Buy a sandbag and leggings to exercise and run Exercise push-ups in sandbag clothes work out those work well.

Push-ups are added by one a day and sticking to it will be awesome.

Pull-ups, push-ups, and more physical work.

People who sit for a long time are not suitable for always doing push-ups, which will increase the burden on the waist, and is not beneficial to exercise.