How to exercise a healthy body? How much exercise should I do every day? How to stay healthy?

Exercise in the afternoon at least three times a week. 1: Abdominal muscles: Personally, I think my abdominal muscles are better, but I still have to stick to it. I do it 3-4 times a week, but my abdominal muscles are different from other muscles and need constant stimulation, so I have to be exhausted every time to achieve the effect, and the interval is preferably about one minute. The best way to practice abdominal muscles is to do sit-ups and do 6544 every time. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups. 2. Chest muscles: Lie flat and lift barbells. The weight depends on your own situation. 10 each group, 3-5 groups at a time. Push-ups, 30 in each group, do 3-5 groups. 3. Dumbbells, arms and tensioners should also be made in groups. According to your own situation, 3-5 groups, 50 dumbbells in each group, each group 15 arm and stretcher. If you have a lot of fat, you should insist on aerobic exercise. Running is very effective, you can lose excess fat and show your muscles better. People are used to thinking that morning is the best exercise, followed by dusk, because the air is freshest at that time. However, due to urban air pollution, the best exercise time has also changed. Studies have proved that under normal circumstances, air pollution has two peaks every day, one before sunrise and the other in the evening. Especially in winter, under the influence of cold and high pressure in the morning and evening, the phenomenon of inverse temperature rise often occurs, that is, the upper air temperature is high, while the ground temperature is low, and the atmospheric convection almost stops. Therefore, the harmful pollutants on the ground cannot spread to the upper atmosphere and stay in the lower respiratory zone. This phenomenon is particularly typical in residential areas with concentrated industries or high-rise buildings and on both sides of roads where cars fly by. At this time, the harmful gas is 2-3 times higher than normal. A healthy adult breathes 16-20 times per minute and inhales about 10 cubic meter of air every day. During exercise, due to the needs of metabolism, the inhaled air is often 2-3 times that of normal state. Therefore, the choice of environment and time during exercise is particularly important. When is the cleanest air? Experimental research shows that 10 am and 3pm are the two relatively best time periods every day. Therefore, I remind everyone that we must cherish this wonderful time. Because at this time, exercise can not only relax you, but also breathe high-quality fresh air. Because everyone lives and works in different ambient air quality, we should pay attention to the change of air pollution index when exercising outdoors. If the air pollution index is too high for a period of time or in a certain area, it is necessary to adjust the sports venues.