Time period selection:

1. Breakfast and exercise after sunrise. Eat100g digestible food and a little milk 30-60 minutes before exercise.

2. Exercise for one and a half hours after breakfast.

3. Start two hours before dinner and eat 100g digestible food 30-60 minutes before exercise.

4, one and a half hours after dinner, one hour before going to bed, choose according to your own habits.

Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. You can choose any one, and the time should be controlled at 45-60 minutes. Jogging is also ok. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretched. Reduce abdominal fat and do sit-ups after aerobic exercise in 2-3 groups, with more than 25 in each group.

The total exercise time should not exceed 90 minutes. Exercise 4-5 times a week, and 7 times if you are strong.

It is not advisable to exercise on an empty stomach in the morning or before sunrise. Exercise consumes glycogen in the body. The general exercise time should be one and a half hours after meals, or 30-60 minutes before exercise to supplement a small amount of digestible food and water. If you don't eat or supplement before exercise, it will affect the effect of reducing fat or gaining muscle, and there will be side effects.

Anaerobic exercise: muscle building, strength building, etc.

Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.

Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise.

Strengthen muscle sit-ups and push-ups;

Sit-ups, the thighs are bent at 45 degrees, and the body is at 90 degrees with the thighs. Hook an object with your feet, hold your head with your hands, and grab a heavy object. When the abdomen contracts, the body makes a 90-degree angle with the ground, so that the abdominal muscles are always in a state of tension. Weight control can do 10- 12 sit-ups at most in our group. Do 3-4 groups, each group has a rest 1-2 minutes. Then do leg press, grab the handrail with both hands, and tie heavy objects on your legs, the number of times and the number of groups are the same. When doing sideways, the weight is slightly reduced, and bending down can exercise the back muscles.

Push-up posture, flat body, upward tilt, downward tilt, wide distance, middle distance, narrow distance, different postures have different muscle positions, and chest muscles are divided into upper, middle, lower, inner, middle and outer crawling positions. Practice the outside of the chest at a wide distance, and practice the upper part of the chest by leaning on your arm. In the same group, the maximum load can only be 10- 12. If the limit cannot be reached, groups 3-4 can lose weight.

Horizontal bar muscle training method: the horizontal bar can do pull-ups, and the muscle groups of forehand and backhand exercise are somewhat different. Forehand training can mainly stimulate the muscles of forearm, backhand can stimulate biceps brachii, lateral latissimus dorsi can be exercised by hugging at a wider distance, and medial latissimus dorsi can be exercised at a narrower distance.

The horizontal bar can do pull-ups, leg lifts with straight arms, foot bending, somersault, forehand and backhand bars, upside down and many other sports. Generally, you can practice chest, back, abdomen, upper arm, forearm and other parts. The quantity is the same as above.

Dumbbell muscle training method: Dumbbell can exercise biceps, triceps and deltoid muscles. Biceps, dumbbells, two hands or one hand bending 8- 12 times 2-3 groups. Triceps, dumbbells sitting in front of the neck and behind the neck (both hands can be used) 8- 12 times 2-3 group, dumbbells bending elbow 8- 12 times 2-3 group. Deltoid muscle, dumbbell sitting in front of or behind the neck, 10- 12 times, group 2-3, dumbbell lifting forward, side lifting, leaning over and rowing or horizontal lifting, 10- 12 times.

Important action analysis: supine bird

This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.

Lie on your back on the bench, hold the dumbbell in the middle with your fists, keep your arms straight and vertical to the ground, and put your feet flat on the ground. Hands are vertical to both sides, elbows are slightly bent until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Inhale when your arms are apart and exhale when you return. Ideas focus on the contraction and extension of pectoralis major.

Warm up for 5- 10 minutes before exercise. Choose your own sport. You can build beautiful muscles without fitness equipment. The exerciser should have a correct attitude, correct movements and light weight. Exercise for 45-60 minutes at a time, not more than 90 minutes. It is important to exercise 3-4 times a week.

If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise.