He has been practicing since childhood.
As long as you can persist, OK.
I can only introduce some fitness methods to you.
PE
1. Long-distance running: A long-distance running of about 3000 meters is very beneficial to the exercise of cardiopulmonary function and the improvement of leg muscle endurance. Ordinary exercisers also need a short adaptation time, and they can basically adapt after running for 4-5 times (time 1 week to 2 weeks). After that, you can exercise 3-4 times a week.
Essentials: At the beginning of exercise, you should first pay attention to your arm swing, especially the back swing.
Pay attention to your breathing rhythm, don't deliberately breathe hard, keep it even, and keep the running speed even.
Wear a watch to run, record your time, and try to make progress every time.
Accustomed to this distance, I don't want to lengthen it. The last 200-400 meters can be increased by sprinting.
2. Skipping rope: My favorite method is to exercise the coordination and endurance of the whole body.
1. 1 min× 5 groups, with no less than 80 times in each group. Jump with both feet (double flight is better), and the interval between groups is 60 seconds, no more than 60 seconds. If you give yourself more time, the effect will be worse.
Two, a jump rope 1000 times, 15 minutes. It's also jumping with both feet. After getting used to it, increasing the intensity appropriately will make you a physical superman.
Key points: keep breathing evenly. When skipping rope, the forefoot touches the ground, the upper arm tightens and the wrist shakes.
3. Climbing: If you feel a little old, climb, climb the mountain or climb the stairs, and complete the cumulative height of about 200 meters every day, which will make your legs and feet breathe easily and powerfully. Get used to it soon? Then put some burden on your back, and the appropriate increase is 5kg.
Essentials: You can take a break to calm your breath, but you should pay attention to your time and try to be faster than last time.
4. About losing weight: In fact, all physical training methods can be applied to losing weight. The difference is that you should pay more attention to controlling your diet when you lose weight. If you want to lose weight, don't eat sweets, biscuits, fried products (including potato chips) and barbecues. If you want to eat meat, eat some stew, and reduce the intake of water and soup during meals and one hour after meals (note that eating is important, although unpleasant). It is certain to eat more vegetables, but don't give up eating rice and steamed bread. Eat 60% to 70% full every meal, don't eat too fast, and don't sleep for 4 hours after meals. Lesbians suggest learning aerobics, but I don't quite understand that. Finally, remember never to faint from hunger, it is very, very dangerous behavior! ! ! ! !
Oh, yes, and the weight loss effect is better in summer.
Thank you for believing me. Let me introduce some strength and muscle training methods I have used bit by bit. Some friends want to gain weight. If you don't want to gain weight by eating and sleeping, you can refer to my things.
1. Strength test: Before you start to make an exercise plan, when you want to modify the training plan, you should first conduct a strength test to understand your body. First, choose the project to make an exercise plan, and then test it. The purpose of the test is to know your own limit, with 40%-60% of the limit as the strength of a single group and a certain number of groups as the total amount of exercise each time. Adhere to regular exercise, do strength tests every month, and adjust the plan.
2. Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is below 50 times, then push-ups are still very effective for the time being.
Exercise: Your limit is a day ×40%-60%×5 groups, and the interval between groups is 120 seconds.
Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day.
3. deltoid: It's your shoulder. What you need is a dumbbell, or you can use a water-filled beverage bottle of 1.25-2.5 liters.
Practice: hold a dumbbell in one hand (beverage bottle? ), the arms should be stretched to the sides of the body as far as possible, not necessarily completely straight. The arm forms a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body direction, and then slowly put it back in place. It is best to fix the number of single movements at 10. Choose the limit of your weight around 20 as the exercise load, and do 8 groups at a time, with a two-day interval of 120 seconds.
Tip: It is also necessary to strictly observe the interval. The focus of the action is the fast action on the stage and the slow action under the stage. Don't be discouraged by the small importance of your own use. When I can push 90KG on the bench press, I can only practice dumbbells under 4KG.
4. Triceps: the lateral muscle of the upper arm.
Exercise: Take a dumbbell in each hand, reach behind your head, lift the dumbbell upwards, take 65,438+05 as a group, and choose the weight with a limit of about 25 as the exercise load. Do 4-5 groups at a time, and exercise every day at an interval of 180 seconds.
Tip: It is best to use it in combination with other exercise methods.
5. Biceps biceps brachii: the muscle on the inner side of the upper arm, which is full of beauty.
Exercise: Take a dumbbell in each hand, keep your arms close to your body, keep your upper arm still, and lift your forearm upward. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise 6 groups every 90 seconds, and exercise every day.
Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist, and you can hold the dumbbell or not.