Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, etc.
Time period selection:
1. Breakfast and running after sunrise. Eat100g digestible food and a little milk 30-60 minutes before running.
2. Exercise for one hour one and a half hours before dinner, and eat100g digestible food 30-60 minutes before running.
3, 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. Control the bull's-eye rate, that is, the pulse is within (220- age) ×(65%-85%), then you can do sit-ups and push-ups, and the exercise time should not exceed 90 minutes.
Exercise 4-5 times a week, and 7 times if you are strong.
Exercise consumes glycogen in the body. If you don't take supplements before exercise, it won't help you lose fat and gain muscle, but it will have side effects. Before sunrise, there is more carbon dioxide and less oxygen in the air, which is generally not suitable for exercise.
Anaerobic exercise: muscle building, strength building, etc.
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. If you want to make your body stronger, you can go to the gym to take part in anaerobic exercise. Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on. Dfbzjyq studio
Gym training program:
Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, etc.
1, spinning bike: good atmosphere, great strength, great fatigue and good effect.
2, aerobics: good atmosphere, moderate intensity, fatigue, effective.
3. Treadmill: In atmosphere, strength, fatigue and effect.
4, yoga: good atmosphere, moderate intensity, fatigue, effective.
People who lose weight after exercise can do 2-3 groups of sit-ups, with more than 25 in each group.
Anaerobic exercise: increase muscles, strength, etc.
Exercise 3-4 days a week, and the number of times you sit down is the maximum, that is, choose a weight and the maximum number of times you can do it.
1, chest barbell bench press 6- 10 times.
Group 2-3, dumbbell bird 8- 12 times.
In group 2-3, the rack or the seat caught the chest 8- 12 times.
2-3 groups
The upper, middle and lower muscles regulate themselves. Triceps dumbbells sit in front of and behind the neck (one hand or both hands) for 8- 12 times.
In group 2-3, dumbbells bent down to pinch elbows, or pressed down 8- 12 times with T-shaped instruments.
2-3 groups.
2. Sit with the latissimus dorsi pull-ups or T-shaped instrument pull-downs, and row for 6- 10 times.
Group 2-3, barbell or dumbbell bending 8- 12 times 2-3. Biceps barbell sit and bend 6- 10 times.
In group 2-3, one-handed dumbbells were bent 8- 12 times.
2-3 groups.
3. Press 10- 12 times before or after the neck.
2-3 groups, 2 groups in front of dumbbells, 2 groups in side lifting, 2 groups in bending rowing or 2 groups in horizontal lifting.
10- 12 times. Sit-ups for more than 25 times
2-3 groups.
4. Leg training: quadriceps femoris, barbell squat or semi-squat 6- 12 times, 3-4 groups, leg lifting with sitting apparatus or leg climbing with supine apparatus 8- 12 times, 3-4 groups. Biceps femoris, bending of prone leg of instrument or bending of sitting leg of instrument. Leg muscles, lifting heels in barbell standing position or lifting heels in instrument sitting position 8- 12 times, 3-4 groups.
You must warm up for 5- 10 minutes before exercise, and each training time should not exceed 90 minutes.
The above is a periodic cycle, the number of times increased by 2-6 times last month, and the number of groups decreased by 1/3.
If some parts don't like to practice, it is necessary to practice a certain part repeatedly and pay attention to muscle rest. After 48-72 hours, the muscles will be painless and then practiced. Dfbzjyq studio