Cardiopulmonary function, aerobic exercise.
Body fat rate depends on an effective and scientific diet.
Muscle strength and endurance depend on resistance training. (that is, exercise muscles)
Flexibility depends on proper stretching of muscles and tendons.
Beginners are advised to arrange their legs, shoulders, back, chest and arms (two heads and three heads) and aerobic exercise within one week. If it is to reduce fat, arrange more aerobic exercise. There are too many contents to subdivide every exercise method, and it will be endless in a short time. Please go to the gym for a personal trainer.
Do aerobic and anaerobic exercises around the 400-meter runway.
First sprint straight 100 m, then walk in the corner 100 m, then sprint 100 m, and then walk 100 m.
100-meter curve should be completed in 30 seconds as far as possible. You can do a group of 5-8 laps first.
You can do 1-2 groups for one day first.
According to your own situation, increase or decrease physical exercise is to persevere, there is no shortcut.
Method:
1 Take more deep breaths every morning to increase your vital capacity.
Practice long-distance running every night (with scientific basis)
Do weight-bearing exercises regularly to increase physical function.
Eat more foods rich in protein.
The basis of long-distance running at night: the air seems fresh in the morning. In fact, in one night, factories and gas cars emit a lot of toxic gases, and plants do not carry out photosynthesis at night, so long-distance running in the morning is prone to respiratory diseases.
At night, a lot of toxic gases are absorbed by plants, which is the best time for long-distance running.