Senior high school is a critical moment for long-term physics study. I suggest you do long-distance running every morning and do special training before you rest at night. Pay attention to warm-up exercise before exercise and relax after exercise, which will have a good effect on fitness. More importantly, don't rush for success, take your time. Of course, you can also exchange exercises in the morning and evening.
Systematic training method: middle and long distance running every morning 1500-5000m. According to your time and physical condition, the departure distance is shorter. After getting used to it, the running distance will gradually increase. According to your physical condition, stick to 5000m every day, and the effect will be good. Pay attention to the adjustment of breathing rhythm and pole in middle and long distance running, which has a good effect on improving your overall physical fitness, endurance and physical strength.
Special training: According to your situation, you can do push-ups, sit-ups, pull-ups, rope skipping and dumbbell training one hour before rest every night, which will be very beneficial to your weight loss. These special projects should be done in 3-5 groups, each group 15-30 times, and the interval between groups is 90 seconds. Pay attention to the consistency of action speed and breathing rhythm.
Specifically, you can do this: 1, push-ups in each group 15 times, and do 5 groups. The number of times you do it increases with the improvement of your physical condition. If you can't do so much at first, you can do less, but the number of groups cannot be less. 2, do sit-ups, 5 groups, the number of times in each group according to your situation, and 1. 3. Do 3 sets of pull-ups. 4, supine leg lifts, have a good effect on abdominal muscles, I suggest you do 5 groups. Then, do dumbbell training, dumbbell training methods are many. 5. Skip rope in 3 groups, 200 times in each group. If you insist on doing this, you will not only become healthy, but also become very fit.
Exercise in the morning and evening can not only enhance students' physique, but also reduce stress and improve sleep quality.