How to exercise the body correctly, how to exercise the body correctly The right way to exercise the

Here's how to exercise your body correctly:

1.Warm-up exercises, 10 to 15 minutes before each exercise starts. It consists of two parts: one is low-intensity aerobic exercise, such as slow walking, with the aim of raising body temperature and preparing the body, especially the cardiovascular system, for exercise.

2.When doing exercise, you should reduce your clothing and not be too thick, depending on the weather.

3.Be aware of warming up. By warming up before exercise, you can prevent ligamentous muscle strain. It takes an adaptation process for the body to move from stationary to athletic, and warm-up training can put the body into motion.

4.Workout schedule. Have a training plan. Follow what you train each day. For which part, arrange the corresponding exercise prescription, and arrange the training one by one.

5.At the beginning of exercise, it is generally necessary to adjust your breathing and not be nervous. Don't exercise vigorously, as it will not only not exercise but will hurt your body.

Do this for 2 to 5 hours, with a break in between. Scheduling each workout at the same time as much as possible will allow you to develop good exercise habits and help your body's internal organs form conditioned reflexes. Do not exercise one hour after meals and one hour before bedtime, otherwise it will affect digestion and sleep.

6. Preparation before exercise, such as doing exercises, leg raises, and skipping rope. This will move your muscles and bones. Do not drink plenty of water before exercising, and exercise on an empty stomach.

Pay attention to diet and rest, fitness is not just a simple process of consumption, but also a replenishment process. Zhu Jian'an suggested that for ordinary fitness people with the goal of strengthening their bodies, they can supplement it through a daily balanced diet, and do not rely too much on muscle tonic products such as protein powder.

Regular exercise is not only conducive to physical health, physical and mental openness, but also can make people full of energy, so that work and life can get twice the result with half the effort, as a woman should pay more attention to physical exercise. Women's bodies are weak but tough, and according to this characteristic, they should choose sports that meet their own conditions. Writing down some of my experiences is not for everyone, but at least you can get some benefit from it.

Choice of exercise time.

Many people like to exercise in the morning, which is inappropriate because after exercising in the morning, they feel tired when they go to work. For those who need to work during the day, the best time to exercise is in the evening, which can be 5:30 in winter and 6 to 6 in summer

30. Eat a small snack before exercising. The advantage of exercising in the evening is that you can eat less dinner (blood vessels in the stomach are dilated, and your appetite is not strong), so as to maintain your figure or the function of **, and it is conducive to the recovery of the body, which is best for women.

Choice of sports.

Women can choose to do aerobics, play squash and run, etc., because then they don't need to have an exercise partner, just one person. If conditions permit, you can play table tennis and badminton, which are not very strenuous and suitable for women's physical conditions.

The choice of the sports line.

A lot of people don't pay attention to the choice of sportswear and sneakers when they are exercising, which is not right. If you go to the gym to do aerobics, you must prepare the most basic outfits, which can not only protect the muscles from injury, but also make the whole person look more energetic, and the psychological feeling will be very good. In fact, as long as you spend a few minutes, put on a pair of soft-soled sneakers, a pair of cotton socks with a good texture, and a clothing with good sweat absorption and breathability.

Only by truly arming oneself can one truly liberate oneself in the movement.

Exercise intensity.

Exercise for more than three days a week, no less than half an hour each time, and running is limited to jogging above 3,000 meters, and large exercise is not recommended. If you are just starting out in sports, it is best to stick to jogging for the first two weeks and not exceed 2000 meters, otherwise the muscles will find it difficult to withstand too much acid, causing pain.

Diet after exercise.

After exercise, we should pay attention to the supplement of drinking water, because sweating can not only enhance the metabolism of the body, but also make the body look fair and refreshing, and the food should be kept light, which will not only reduce the accumulation of acids in the body, but also regulate the body's fat metabolism.

Have a sense of warm-up. By warming up before exercise, you can prevent ligamentous muscle strain. It takes an adaptation process for the body to move from stationary to exercise, and warm-up training can put the body into a state of exercise and make the exercise more effective.

Have a training plan and follow what you train each day. For which part, arrange the corresponding exercise prescription, and arrange the training one by one.

1. Pay attention to aerobic exercise, which can improve the function of the heart and lungs, run for more than 30 minutes a day and run for more than 150 minutes a week. Pay attention to the fastest heart rate when running, which can reach more than 130 beats. This can effectively improve the metabolism of blood sugar, improve the metabolism of blood lipids, improve the function of the heart, and improve the function of the lungs.

3. Strengthen flexibility training, stretch every day, let the muscles fully relax, and relieve muscle tension.

4. Setting an expectation has an immeasurable effect on the implementation of the entire fitness program. Challenges and measurability can help you stick to your plan to the end, and the expected outcome will motivate you not to give up. Make a plan and always keep it in mind while exercising, and you'll be more motivated.

The correct way to exercise, not doing a good warm-up exercise is likely to strain the muscles, exercise can help us accelerate the discharge of toxins from the body, aerobic exercise can increase the oxygen content in our brain, the following is the right way to share with you exercise.

1. Chest exercises

Push-ups: Mainly exercise the muscles of the upper limbs, waist and abdomen, especially the chest muscles. It is recommended to be in a group of 30, and the action should be standard. About 4 sets at a time. At the same time, you can train to the three heads of the humerus.

2. Back exercises

Arm flexion and extension: Parallel bar arm flexion and extension is mainly to exercise the pectorals, triceps and deltoid muscles (anterior bundle), and also to train latissimus dorsi and trapezius muscles. This movement has a multi-effect function, and different practices will produce different workout effects. At home, you can use two chairs instead, as shown in the picture.

3. Shoulder exercises

Pull-ups: can be done on the door frame of the home. A group of 12-14, a group of 6. You may not be able to do a few at first, or even be unable to pull it, but as long as you persevere, you can do it after your own strength increases.

Fourth, arm exercises

Dumbbell press: Dumbbell press can exercise the strength of the arm, you can use a water bottle instead of dumbbells at home, and the left and right arms can be done separately.

5. Leg exercises

Freehand squat: Stand, straighten. Spread your legs apart, keeping your knees slightly bent. Squat until your knees are bent at right angles. Keep your back straight, move your hips back, and when you return, keep your knees slightly bent.

6. Abdominal exercises

Sit-ups: Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch your feet with both hands, and bow your head; Then revert back to a seated position. And so on continuously.