The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: If you are under 25 years old, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three or five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that all beautiful and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 2: How to train pectoral muscles and abdominal muscles, as well as mermaid's pectoral muscles to do push-ups and abdominal muscles to do sit-ups at home? Just keep practicing every day If you want to speed up, you must increase the intensity and eat protein powder together. There are all kinds of protein powders on pqfitness, you can have a look.
Question 3: How to practice the abdominal muscle mermaid line? Practice sit-ups, push-ups and run more at home. You can try parkour.
Question 4: How do girls practice the mermaid line quickly? If you don't do it quickly, you have to insist. Usually it will appear in about 30 days. That is, 50 push-ups *3 groups in the morning and evening can consume your calories, and the lines will naturally come out. The following are the successful experiences of some friends. ...
Do 100 push-ups three times a day, 100 sit-ups in two groups, then buy two dumbbells of 25 kg each, do whatever you want, and do intensive exercise about 1 hour every day, which will have a good effect in less than half a year (this time is long, can you persist? )
Do you practice at home? If you practice at home, the effect is definitely not guaranteed. You insist on doing sit-ups every day and stand sideways when you get up, which means that your right hand is enough to sit on your leg and your left hand is enough to sit on your right leg. And you do sit-ups here. This is done without any equipment at home. Stick to it, and if you don't see it for a month or two, it will have an effect. If you dare to persist, you will get something (this is more reliable)
Fitness rules: 3 points by practicing, 7 points by eating. 1, nutrition. Nutrition is the most important. You should supplement foods with high content in protein, such as beef, eggs and fish. 2. training. We must strictly follow the plan and master the correct training movements. 3. Have a good rest. Ensure adequate sleep, especially after training. You run every day to lose excess fat, and then you do sit-ups. You do five to eight groups a day, and each group rents 30. If you don't feel abdominal pain, you need to add several groups, and the rest will not exceed 2 points each time. The rest can't be practiced at home, so we need to go to the gym to practice with equipment. Remember to supplement high-energy food after every exercise, which will make your muscles stronger (the key is to stick to it)
Question 5: How to quickly develop the "abdominal muscle mermaid line"? . . It depends on how much fat you have in your abdomen. If you pinch a handful of meat with your hands, it will be difficult to exercise and shape within 2 months, unless you go on a diet with the devil again, but it will hurt your health. It is not recommended!
If you are of medium build and your stomach is not full of fat, you can still exercise and shape. The method is: do 50 sit-ups every morning and evening, not less than one day. Stick to it for 2 months, and you will find yourself in a state of stagnation, and a few beautiful muscles will appear in your abdomen! I tried this before, and I was very happy. However, as I just saw the effect, I relaxed and didn't keep exercising, and my abdominal muscles slowly disappeared and turned back to soft meat, so if you want to maintain this effect, you must keep exercising. The key to muscle is enough strength and protein. Drinking some protein powder after fitness at ordinary times is conducive to better muscle gain. Protein powder can be bought online, PQfitness.
Question 6: I want to practice mermaid line. I don't have any equipment at home. How should I practice? I am a girl. I practice it as a vest line instead of a mermaid line.
The first move: lie flat, lift your legs and abdomen.
Lie flat, protect the coccygeal vertebra with your palms down to the bottom of your hips, and lift your feet together. During the process, the height of your feet should not exceed 45, and you should remain suspended.
The second measure: the abdomen is stretched hard to strengthen the muscle group.
Hold your head high and let your elbows and knees cross; Li Di with bent feet and knees in a sit-up position. Let your right elbow lightly touch your left knee and do it again as a unit. In this process, not only the upper body should make a twist change, but also the knees should touch the elbows in turn.
The third measure: oblique twisting and abdomen.
To do sit-ups, you need to turn your folded feet left or right, do sit-ups in this position, and change sides after several times.
The fourth measure: swing left and right, bend your knees and abdomen.
Straighten your legs and touch your toes with your fingertips: lift your feet vertically together, lift your upper body with your fingertips in your abdomen and touch your toes at the same time. Lie back and continue at once.
Sit-ups and flat support are also effective.
Question 7: I don't have fitness equipment, how can I practice mermaid line? Mermaid line is the internal and external oblique muscle of abdomen, so it is necessary to strengthen the exercise of abdominal oblique muscle.
The movements shown in the figure below are basically 20-30 times in 3-8 groups, and the rest between groups is less than 1 minute, and it should be increased or decreased appropriately.
If there is a lot of abdominal fat, you should run for 40 minutes after practicing abdominal muscles.
Just find a place where your hands can support your feet
The picture action is loaded, and you can do it without loading the exercise.
The following two are comprehensive exercises.
Question 8: How to train the mermaid line 1 and run fast?
Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.
2. Standing long jump
The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.
Step 3 push-ups
Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength.
Step 4 sit-ups
Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.
5. Dumbbells
Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise, do at least 50 at a time. In order to effectively strengthen the shape of muscles.
Step 6 swim
Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.
Question 9: How to practice the mermaid line fastest? You are a beginner. I will arrange a primary fitness program for you. Stick to it for a few months, and it will have unexpected results. I wish you an ideal figure as soon as possible.
On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Tuesday, aerobic exercise+abdominal muscles
(1) Aerobic exercise for 45 minutes, jogging or cycling, etc.
(2) If the load is 12RM, 25RM (times) x4 sit-ups are enough.
(3) The weight of sit-ups is 65438+25RM (times) x4.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Aerobic exercise+abdominal muscles on Thursday
(1) Aerobic exercise for 45 minutes, jogging or cycling, etc.
(2) If the load is 12RM, 25RM (times) x4 sit-ups are enough.
(3) The weight of sit-ups is 65438+25RM (times) x4.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
On Saturday, aerobic exercise+abdominal muscles
(1) Aerobic exercise for 45 minutes, jogging or cycling, etc.
(2) If the load is 12RM, 25RM (times) x4 sit-ups are enough.
(3) The weight of sit-ups is 65438+25RM (times) x4.
Sunday, rest day+resume adjustment
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you
Question 10: I'm a little fat. How to quickly train the mermaid line and vest line or 1 1 abdominal muscles, with emphasis on reducing abdominal fat, paying attention to diet and proper abdominal exercise?
Exercise method:
1, you must run, jog and sprint for 40 minutes to 1 hour.
2. If you have no conditions or don't want to go out, you can run for more than 45 minutes. Jogging or jumping in place four or five times a week.
3, sit-ups, 3-5 groups, 30 in each group, exercise about 3 times a week. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. When exercising abdominal muscles, you must cooperate with aerobic exercise, preferably swimming, followed by jogging. In addition, for the exercise of 1 1 line, it is sometimes good to use flat support instead of sit-ups. The tray is also made in about 3 groups, each group is about 1 minute.
4, diet attention: lemonade drinking lemonade can help us eliminate toxins in the body, including various organs, but also purify and smooth the stomach, and effectively reduce the body's oil, inhibit the accumulation of fat. In addition, drinking ordinary soybean milk every morning also helps to reduce fat. Generally, low carbohydrate is used-the staple food is divided into three meals until you are not hungry, and occasionally your appetite is normal one day a week. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. Or the total amount of food is not much, eating less and eating more meals can also improve the metabolic rate and help to reduce fat. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched. In addition, between meals, you can eat some fruits that are beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. Besides, fruit is rich in nutrients, which makes our body indispensable, so that we can supplement nutrition and lose weight.