If you want to improve your physical fitness, you must help your body break through and grow again and again through constant exercise, and your physical fitness will get better and better. Here, I will give you some suggestions from two aspects: sports events and sports planning. Let's get to know each other.
(A) sports recommendation
In order to have a super physique, we need proper exercise. Here I introduce some exercises, both aerobic and anaerobic, which can help our bodies get comprehensive exercise. You must do these exercises if you want to improve your physique through exercise. Do it through the number of groups I recommend!
Action 1: Jump with an arrow step.
When we do lunges and squats, we need to take a standing posture, and our hands naturally hang down at our sides. At the beginning of the action, you need to bend your knees and lunge down, and your legs alternately jump forward and backward. When we jump, we need to keep the balance of our bodies and the rhythm of jumping, while keeping breathing for a long time. I recommend 4 to 5 groups, 25 groups 1.
Action 2: Bobby jumps.
When we do the Bobby jump, we need to change two postures. The first position is horizontal support, and the second position is opening and closing jump. First of all, you need to stand well, bend forward to form a ball, and then support the board. Then get up, jump from bottom to top, and then open your arms to complete an opening and closing jump. I recommend 5 to 6 groups, 1 group, 15 group.
(2) Sports points summary
(1) frequency of motion
What frequency do we need to take when exercising? I suggest doing special exercises three or four times a week to help your body and improve your physical fitness through exercise every other day. Some people like to exercise every day, but the frequency is higher. Before they recover, they will have the next exercise. After long-term exercise, their physical fitness will easily decline rather than rise.
(2) Exercise time
Some students don't know how long to exercise at a time, so we should adopt a high-frequency exercise mode, that is, shorten the rest time between groups and compress our own rest time, so as to improve the intensity of exercise and finally improve the intensity of exercise. A standard fitness time is about one and a half hours. My personal suggestion is to do 1 to 2 hours of exercise.
(3) What do you do before and after exercise?
We need to warm up properly before exercise. Warm-up exercise can help joints secrete synovial fluid, thus buffering the wear and impact caused by exercise and helping us protect our bodies. In addition, warm-up exercise can also help the body prepare for exercise, improve mental state and help us avoid sports injuries during exercise. After exercise, there are still some things to pay attention to. We need to do cold body exercises, which can help us lower our heart rate. After formal exercise, you can carry out appropriate cold body exercise, which can help your body restore calm.
(3) Exercise plan recommendation
Morning: Take part in jogging.
(30 minutes at a time can improve physical fitness and reduce body fat rate)
Afternoon: Take part in proper fitness exercise.
(Not less than one hour at a time can improve physical fitness)
Evening: Take part in walking and yoga.
(Not less than 20 minutes at a time, relax and make your body better)
Second, diet.
Next, let's learn something about diet!
(A) overview of the main points of diet
(1) Eat more fruits and vegetables.
We all know that people who lose weight need to eat more vegetables and fruits, but if they want to improve their physique, they should also eat more of these two things. Do you know why we should supplement more vegetables and fruits? These two things belong to pure natural green food, which are not only nutritious, but also helpful to our health and help us lose weight. This food is rich in dietary fiber. Eating more can promote food digestion, avoid indigestion, and help us improve our satiety, so as to better control the calorie intake in our diet. Speaking of calories, both of these foods are low in calories and can make us full. Don't worry about getting fat.
(2) Drink milk for breakfast
Many people like to go to work and go to school without breakfast. In fact, breakfast has a great influence on a person's figure. If we don't eat breakfast, our bodies will become obese and our physical quality will decline. So I suggest that everyone remember to eat breakfast no matter how busy they are. But many people don't have time to eat breakfast. What shall we do? I recommend that everyone drink a glass of milk in the morning. Milk is easy to absorb and convenient to eat, and it won't take up too much time. Its rich protein can also help us lose weight.
(2) Diet recommendation
Many people don't know how to match their diet. Here I give an example of eating by myself:
I eat steamed bread, fried shrimp with broccoli and scrambled eggs today. Steamed bread can provide carbohydrates to the body, broccoli can provide vitamins and minerals, shrimp can provide protein and minerals to the body, and eggs can provide protein to the body. A simple meal covers the basic nutrition that the human body needs every day.