How to exercise stamina and which is the most effective?

1.Be sure to do more aerobic exercise in your spare time.

2.Get a good night's sleep.

3.Eat less greasy things in your diet, it is best not to eat greasy, spicy, and avoid alcohol. It is best not to smoke.

Diet: Eat more kidneys, fish, shrimp and eggs to supplement and provide enough nutrients for the bodyIt is very helpful for him to use "Naaleer" to allow him to do it with you for half an hour more

There are plant ingredients, and there are numbing ingredients, such as plant naphthalene, which can be done for more than 20 minutes longer than usual

Dynamic stop method, squeezing method, **Concentrated training method.

If you want to open people's stamina, you still have to rely on your long-lasting exercise, long-lasting practice, when you have this endurance, your endurance will naturally improve, so you need to exercise more.

Yes, as long as you rest well and keep up with nutrition, as long as you are not very old, of course, you can improve your stamina and last up to about half an hour.

The easiest way to do this is to do levator ani exercises every day.

Exercising the PC muscle can prolong the time.

Exercising PC muscles can make a person last longer, so how to exercise it:

I study bodybuilding, and the following is my personal understanding of the answers to your questions, I hope it will help you.

1. Levator ani. Even if you shrink and put it down like urine, you can exercise the muscles inside. --PC muscle 2, sit-ups are helpful, but scientific research has proved that people with a strong lower abdomen have stronger PC muscle control ability, so it is recommended that the landlord focus on training the lower abdomen.

You can use: Lying on your back and raising your knees, a classic movement.

3. The strength of the waist muscles will affect the endurance of the muscles. So you can use: goat push-up, barbell deadlift, two movements.

4. It is said that strength athletes will drop the strength of their thighs after a one-time activity, so the training of leg muscles should be strengthened: barbell deadlifts, barbell squats with large weights.

Only by insisting on physical exercise can you exercise endurance. The foundation of staying power is physical fitness, and to exercise physical fitness, it is necessary to carry out sports, so as to be able to indirectly exercise staying power.

Exercise more, increase your physique, pay attention to rest, and eat more foods that nourish your kidneys. Exercising the PC muscle can prolong the time. Exercising the PC muscles can make a person last longer.

Usually take out more than an hour to do 50 bamboo push-ups and sit-ups, you can also exercise the PC muscles, pay more attention to rest and pay more attention to diet when you are fine.

Insist on exercising every day without interruption, you can try to break through yourself, for example, standing on a horse walk, today I can last 1 hour, tomorrow I will definitely break through this time, and I can also exercise my willpower. With full dedication and no other thoughts, the staying power will definitely rise.

Pay more attention to exercise. You can jog for an hour every day, and when you are at home, you can also practice zama steps and squats.

Sit-up. This one is the most effective, and it lasted for more than a month, and the effect was remarkable.

The most important thing is to pay attention to the rhythm of breathing and a balance of running speed, the reason why most people give up running is because of the lack of qi, so at the beginning you must choose jogging or slow upside, you must use the soles of your feet to support the ground to practice the force capacity of the foot ring, the heel first lands on the ground so cycled, to experience how to run slowly, that is, to pay attention to the height of the soles of the feet to support the ground, this is very important, and only in this way can your running become leisurely and leisurely, is enjoyable; Don't take too much care of face, this is a big defect of our runners, always don't want to fall behind people and the result is not long, so according to what I just said about running, slow down, cooperate with breathing, one exhale, three steps, one inhale three steps (just start small steps) and so on, after mastering all of them, start to slowly lengthen the distance or running time (don't be reckless 200 meters in length or increase the amount of time in five minutes, don't be greedy, otherwise there will be no tomorrow to continue), but it must not be to speed up the speed of running, this is the key; When the distance and time are up to the amount you insist on, then increase your speed, at the end of the daily jogging, first 100 meters of accelerated running, get used to running at 200 meters, slowly increase the amount, then your qi is enough and there is no obstacle; At the beginning, your ankles and legs will hurt, it's normal to grit your teeth and stick to it for a week, you can spend it safely, you will experience a lot of fun and benefits of running, running cures all diseases, and you can't enjoy it if you don't run in the future, and endurance will come out.

It's because you don't exercise often, and my stamina is good because of it.

Running for a long time builds your stamina.

The main ones are:

1. Skipping rope: It can improve the strength of your lower limbs, enhance flexibility, coordination, balance, flexibility and endurance. Method:

Jump with one foot, lift the other foot forward, and then alternate, the rope changes once every turn, the rhythm of the jump increases, reducing the amplitude of the wrist and arm swing, and when the rope goes around, the foot jumps slightly off the ground, just enough for the rope to pass. Jump for 3 minutes (about one round of boxing), then rest for 1 minute before moving on to the next set of exercises, three sets at a time. When you feel comfortable with this amount of exercise, you can skip the rest period in between and do the exercise for 30 minutes in a row.

2. Gymnastics: The so-called gymnastics include sit-ups and push-ups. This method is to bring out the best in yourself, and it's best to keep training in between until you can't do it yourself.

Of course, there are many good methods, for example, playing football, basketball and other high-intensity sports are good methods. The key is whether you can persevere.