Method 1: Effective exercise.
1, effective exercise. Try an exercise that can exercise more than one group of muscles at a time and has high aging. This kind of exercise usually makes you tired and puts a great burden on your body, but it will make you make rapid progress.
2. Flat bracket. Plate support is one of the most effective fitness methods. Practicing for a few minutes every day can effectively improve the muscles of the trunk, legs and arms. Flat support is similar to push-ups, but the upper body is supported by the forearm. Stay in this position as long as possible. Doing 5- 10 minutes in several groups every day can achieve obvious results.
3. Bobby. Bobby starts with a standing position, then squats, then does push-ups, then returns to the squatting position, then jumps up with his hands, and finally returns to the standing position. This is a very effective exercise, because all parts of the body are moving in the process.
Step 4 answer the phone. Your feet are separated by a hip, your back is straight, your arms are crossed in front of you, and you slowly squat down as if you want to sit in a chair. When you get down to the sitting position, stand up again. This is good exercise for your trunk and leg muscles. In this process, you can also exercise your arms by carrying heavy objects.
Don't forget to walk. Most health experts agree that walking may be the best way to keep healthy. If you are out of shape, all you have to do is walk. If you have a good figure, you can try a brisk walk. You can jog or run when the distance is long. Walking is a good way to exercise many muscle groups and can improve cardiovascular condition.
Method 2: Do intermittent exercise.
1, understand intermittent exercise. Intermittent exercise refers to doing high-intensity exercise in just a few minutes (2-3 minutes at most) and relaxing between the two groups through jogging or rest. Intermittent exercise is considered to be one of the most effective health-keeping exercises, with short time but obvious effect.
Step 2 sprint. The most basic intermittent exercise is to run 2-3 blocks (or about 400 meters) at the fastest speed, then walk back to the starting point and repeat the process just now. There is another way to warm up, walking slowly for five minutes and walking quickly for ten minutes. Then you can sprint three blocks, go back two blocks, sprint three blocks, and go back two blocks (this will last 15 minutes). /kloc-After 0/5 minutes, quickly walk back to the starting point to relax.
3. Apply it to your favorite sport. You can apply intermittent exercise to almost any high-intensity exercise. You can try to apply it to cycling, swimming and many core trainings. If possible, you can alternate different exercises on different days, so as to ensure that all your muscle groups can get a balanced exercise.
Method 3: Healthy diet
1, a balanced diet. You can do all the sports you want, but if you always eat junk food, it's hard for you to become healthy. It is important to have a balanced diet, so as to ensure that the body can get all the nutrients it needs. Eat meat, fruits, vegetables, milk and carbohydrates in a balanced way to make your body nutritious. You need to eat a lot of lean protein, because it is necessary to strengthen muscles and provide energy to stay active.
Don't eat unhealthy fat (unsaturated fat is usually beneficial! ) and foods without nutritional calories. The food you eat should provide essential nutrients equivalent to the calories it contains.
2. Drink plenty of water. Most of your body is made up of water, so you'd better believe that you need water very much! Try to drink white water, or water with a little lemon juice or other natural spices. Like fruit juice, drinking soda will add too much sugar to the diet (sweeteners are also unhealthy). Tea and coffee will dehydrate the body, so it is not recommended. Milk is beneficial, but due to its high fat content, it should be drunk in moderation. Experts suggest that adults drink 8 glasses of water every day, 8 ounces (about 0.23 kg) each. This value will vary from person to person, so pay attention to how much your body needs, but it is a good choice to drink this recommended amount every day at first. Please note that different liquids have different recommended values.
3. Eat nutrition. Although the efficacy of vitamins is still unknown in science, it is generally believed to be beneficial to the human body (as long as the type and amount of food are appropriate). Ask your doctor what nutrition you should eat. Don't listen to other people's opinions on nutrition except your family doctor and qualified dietitian. Many people will try to convince you that they are experts, but only to be clever or sell you.
Vitamins are also dangerous. Some vitamin combinations can make you sick or worsen existing health problems. You may also eat too much, leading to health problems. To use them as medicines, consult your doctor before choosing nutritional products.
Tip: After you reach your ideal state of health, you should stick to healthy living habits. Health is a lasting lifestyle, not a short-term reward.
Safety comes first.
Reward yourself when you get results.
Warning not to overload.
Don't wear a conspicuous coat and don't run at night.
Take care of your health-stop if you feel uncomfortable.