How should you exercise at home next summer?

Afternoon is the best time to exerciseIn our traditional belief, you should take a nap after lunch. In fact, between 2 and 4 o'clock in the afternoon, the body's exercise capacity reaches its peak. And at this time, the sun is abundant, the temperature is moderate, and the wind is light, which is the best time to exercise.

It is best to exercise 1 hour after lunch, otherwise it will affect the gastrointestinal digestion function. And most people exercise in the morning, in fact, this practice is not worth advocating. Because between 4 a.m. and 9 a.m., carbon dioxide refluxes, and the air quality is not good.

In addition, the blood viscosity of the human body is higher in the morning, especially those who suffer from high blood pressure and cardiovascular disease, and early exercise is very bad for the body. However, if you really only have time to exercise in the morning, you need to pay special attention to drink a glass of water before exercising to thin your blood and reduce viscosity. Choose a place away from woods, try to go to an open area with leeward and sunny conditions, and exercise for about 40 minutes.

Swimming

In summer, when the temperature is high and the weather is hot, you can take your children to swim in the river or swimming pool, which is both cool off and fitness. The health functions of swimming include: improving the cardiovascular system; Improves lung capacity; Strengthens blood circulation; Strengthens resistance; **；Bodybuilding; Enhance your resilience to temperature.

Running

In general, morning exercise is good for running, except in foggy days. Due to the hot weather in summer, you can get up early at around six o'clock to exercise, don't run fast, don't run for too long, so as not to lose your physical strength. Running for exercise is expensive in persistence.

For children who love to sleep lazy during the summer vacation, it is best to buy a treadmill to put Nian Jian at home, run and exercise at any time when you have time, and there is temperature control equipment at home, which is cooler. Of course, you can also get a fitness card and work out at a gym near your community.

Take a walk

As the saying goes: "Take a hundred steps after a meal, and live to ninety-nine". In general, walking 2 hours before falling asleep is most effective.

World Walking Day is celebrated on September 29 every year. In the real society, walking is the simplest, most economical, most effective, most suitable for human disease prevention, fitness and health preservation, and is also the most well-known way of exercise. Walking has many benefits, such as:

It is good for heart health, helps to fall asleep, reduces various ailments and body discomforts, makes the mood happy, maintains a slim body, protects bones, improves intelligence, and so on.

Cycling

During the summer vacation, you can take your child to a safe and open place (such as a school playground, suburbs, etc.) to ride a bicycle. The benefits of bicycle exercise are: no time limit, no speed limit, freedom and safety; Not only can it be **, but also can make the body proportional; It can also strengthen heart function and prevent high blood pressure; Environmental protection; Save money.

Play

During the summer vacation, you can take your children to the amusement park to play, let the children choose their favorite amusement facilities, carry out appropriate amusement projects, and exercise their bodies and spirits with the help of amusement facilities to ensure that children have fun and enjoyment.

To sum up, these sports and fitness programs are not only suitable for healthy children, but also suitable for children with poor physical fitness.

Winter and summer vacations are rare rest time for students, but some students will use the winter and summer vacations to work and study in order to exercise themselves. This is a very good workout for students and is worth advocating. Specifically, work-study programs during winter and summer vacations can choose to be tutoring, sales, and manual work as follows:

1.The area in which students are best at guessing their strengths is reading and learning. Therefore, it is most appropriate to choose to be a tutor during work-study.

For students, their best field is reading and learning. Therefore, when choosing a work-study job, choosing the job that best matches your abilities is the best choice. Specifically, such a job is tutoring.

Students can earn a stable income by working as a tutor during the winter and summer vacations, and at the same time, they can also exercise their expression skills and review their homework at the same time. This job is perfect for student work-study.

2.The amount of labor used in sales is very large. It is very easy to get a job when you choose this type of job while you are studying part-time.

Sales jobs are the largest in all types of work, so employment is easy. As a student with relatively little professional skills, especially lack of workplace experience, it is a very suitable choice to choose a sales job during the vacation. This type of job is quick to get started and has a lot of choice, so it is very suitable for students to choose a sales job during the winter and summer vacations.

3.The threshold for doing manual work is low. It is easy to find employment, and students can also choose this type of job on a work-study basis.

Among all kinds of jobs, the job with the lowest threshold is manual work. This type of job requires very little professional skills, so it is very easy to get into the industry. For students who lack professional skills and work experience, it is a very realistic choice to choose this type of job during the winter and summer vacations.

Moreover, this kind of job has a relatively high income and can also exercise yourself, so this kind of job is also more suitable for students to choose during the winter and summer vacations.

Buy your own fitness-related discs, such as Latin dance, jazz dance, aerobics, funky

dance, buy what you like, take out your most convenient 1-2 hours every day to dance, of course, you can't affect the neighbors downstairs too much, follow the disc dance has a dynamic rhythm and atmosphere, it is easy to insist, you can easily feel tired and give up halfway by doing it out of thin air. I now dance funky with Pan Ruodi every day

dance, mainly for the waist and buttocks of a group of exercises, very effective, hehe, I was the fattest when more than 140 pounds, the thinnest time 90 pounds, there is an experience with you to encourage: the devil body can be shaped, no matter what your foundation is, as long as you have enough perseverance and persistence, find a killer that suits your own body shaping, and you will have a perfect body after hard work.

Running at home: It is a circular movement with both feet on the ground 50 is enough A group of push-ups: to match the appropriate height (sporting goods stores have push-up equipment) 2 groups are enough 15 groups of sit-ups:

Standard movements, remember to be hungry to curl your abdomen, in order to prick the upper abdominal muscles! 3 sets are enough for 15-20 groups to exercise the lower abdomen: lie flat on the upper body with a place where your hands can grasp it, slowly lift your legs at a 60-degree angle and stay in the air for 2-3 seconds and slowly put it down (remember:

To use the abdomen to exert force, at the beginning of the ability will not be used into the thighs, step by step) 4 groups of 15 groups of dumbbells: sit on the chair, the upper body and legs at a 90-degree angle sit straight, chest and abdomen, lift dumbbells with both hands, slowly draw a semicircle from both sides to the top of the head, (palms are forward) 2 groups - 4 groups Step by step 8-15 per group Look at the weight of dumbbells.

Go swimming, run for 2 hours, do 1,000 push-ups and sit-ups a day, do it in the morning and evening, arrange it yourself. Frog jump 1000, branch annihilation group to do fierce reputation. Have time to see how to prepare for the activity to avoid injury.

The most important thing is to persevere in practicing a complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a device that freely adjusts the weight of the hole to the joint.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Large weight, low reps, multiple sets, long displacement, slow speed, high density, consistent thoughts, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein consumption after training, 48 hours of rest, rather light than fake.

Controlling diet, drinking plenty of water, going to bed early and waking up late are the keys to winter health, and winter is not recommended**!