无器材健身Equipment free fitness.docx

无器材健身Equipment free fitness.docx

《无器材健身Equipment free fitness.docx》由会员分享，可在线阅读，更多相关《无器材健身Equipment free fitness.docx（11页珍藏版）》请在冰豆网上搜索。

无器材健身Equipmentfreefitness

无器材健身（Equipmentfreefitness）

.txt,whenyouwereborn,youwerecryingandeveryonearoundyouwassmiling.Whenyou'repassingaway,you'resmilingandeveryonearoundyouiscrying!

Ittakesanhourtolovesomeone,adaytolovesomeone,andalifetimetoforgetaperson.I'macoachwith8yearsofexperienceinbodybuilding.First,tellyouthatpushupshavestrongstimulationonyourchest,upperlimbs,shoulders,andabdominalmuscles.It'sdefinitelyagoodphysicalexercise.Also,it'sgoodtoseehowmuchyoupayattentiontoexercisescience.Giveyouaplan:

dividethepushupsinto4groups,15ineachgroup,1minutesapartineachgroup,slowdownandslowdownthemuscles,andkeepthemusclestenseforever.Ifyoucancontinuetodoitaftermyrequest,pleaseincreaseeachgroupto20times,butdon'tbesadtoincreasethenumberofgroups.Whenyoudopushups,tryputtingyourhandsonthesidesofthebody,upanddown,andyou'llfeelthatyourdifferentunknownmusclesareunderstress

Abdominalmuscleisoneofthemostbadexercisesinthehumanbody,becauseeveryactionindailylifewillhaveabdominalmuscleparticipation,soit'santifatigueismuchhigherthanotherpartsofthebody.Itisthemostscientifictokeeppracticing5timesaweek,becausethemuscletissueneedstoberepairedbeforeitcanbeformed.

Hereremindyoualittle,abdominalmuscledividedintothreepartsoftheupperabdomenandlowerabdomentopractice,theeffectwillbebetter.Andyouplantobedividedinto4groups,isaveryscientificmethodofexercise,eachintervalof60-90seconds.

Themainactionofsitupcurvedlegssitupkneelingkneeraiseschestabdomensittingsupineleglift,legliftsuspension.

Legssquatwithbarehands

3basicpoints:

1.running;

Runningisagoodwaytoexercisetheheartandlungfunction,butitisdifficulttopursuefitnessbyrunningalone.Accordingtodifferentpeople'sphysique,oftenappear"morerunningthinner"situation.Thisisespeciallytrueifyou'rethinner.Therelativemuscleexercise,andtheburdenofheartandlungheatconsumptionisrunningadvantage;（suchastheabdominalmuscleswillgraduallybecomeclearOh~~butfatconsumptionandloftymuscleexercisereason）

2.pushupsandsitups:

Comparedwithexercise,musclesarescientificallyclassifiedas"indooraerobicexercise"".Inthese2types,it'srecommendedtofocusonpushups.Pushupsnotonlyexercisetotwo,triceps,thesamewaist,abdomen,backcanalsobefullyexercise.Ifyouhaveenoughphysicalfitnesstodo20-30pushupsatatime,youdon'thavetodositupsanymore-afteryougetusedtorunningandpushup,yourabshavebeenfullyexercised;

3.simpleequipment:

Dumbbell,chest,armstrengthdeviceeasytostorethese3piecesoflowpriceandobviouseffect.Especiallythefirsttwo.Theusageoffreedom,withappropriatetodopushups（don'tlettimeandclosetothemuscleinjury,notoverdosth.）.It'sidealexercisefortheupperbodymuscles;

*summary:

youmentionedthecurrentindoorsportsandstaggeredrunningismoresuitableforyoursituation.Forthecardiopulmonaryfunctionexercise,everytwodaysshortjoggingisnotasgoodas1-2timesaweekrunning,canbechosenaccordingtotheactualsituation.Hereemphasizethatpushupscouldbebeneficialinmuscleexercise,aburdeninthebodyorthetimelimit,stronglyrecommendedpushups.

Dietshouldpayattentiontotheplace:

Simplysay-eatcoarsegrains,increasetheamountofexercise.（heatconsumption,unscientific,canbeunderstoodastheextentofyoursweating）

Coarsegrainsrefertolowfat,moderatecaloriethings,suchassoyproducts.

The7floorreferstoeatingbeef,anditistruethatathletesbeefisthemostbasicthing.Butapartfromthelowfatandhighmanganesecharacteristicsofbeef,thereisonethingthatcannotbeignored-thatis,thebeefislowincalories:

100Gleanbeefcaloriesisabout106thousandcalories.Andthecorrectscientificexercisemethodmustbesupplementedwithenoughheat.

Ifyousimplychangetheamountofporkeatendirectlyintobeef,itislikelytoleadtoinsufficientbodyheat.Thedirectresultisthemuscleexerciseeffectisnotobvious,even1-2monthstobearfruit.

Professionalathletesoftenthroughalargenumberofbeeftoaddcalories,andastheirownfitness,youcannotlimittheirdiettoorigid.Nottomentionthatporkeatsonlyfat...

Vegetables...Needlesstosay,washthemwell.Carrots,tomatoes,these2,oneisthatmostpeopledonotlove,oneiseasytoignore.Remindthebenefitscouldbelisted.

Milk,eggs-eggscanbeeatenrawiftheyareavailable,orwithwarmwater/milkwhichisnomorethan80degrees.Payspecialattentiontonoteatingraweggsboughtinthemarket,andnowthereisaterriblebirdflu,evenifthereisnobirdf