无器材健身Equipment free fitness.docx

1、无器材健身Equipment free fitness无器材健身（Equipment free fitness）.txt, when you were born, you were crying and everyone around you was smiling. When youre passing away, youre smiling and everyone around you is crying! It takes an hour to love someone, a day to love someone, and a lifetime to forget a person.

2、 Im a coach with 8 years of experience in bodybuilding. First, tell you that push ups have strong stimulation on your chest, upper limbs, shoulders, and abdominal muscles. Its definitely a good physical exercise. Also, its good to see how much you pay attention to exercise science. Give you a plan:

3、divide the push ups into 4 groups, 15 in each group, 1 minutes apart in each group, slow down and slow down the muscles, and keep the muscles tense forever. If you can continue to do it after my request, please increase each group to 20 times, but dont be sad to increase the number of groups. When y

4、ou do push ups, try putting your hands on the sides of the body, up and down, and youll feel that your different unknown muscles are under stressAbdominal muscle is one of the most bad exercises in the human body, because every action in daily life will have abdominal muscle participation, so its an

5、ti fatigue is much higher than other parts of the body. It is the most scientific to keep practicing 5 times a week, because the muscle tissue needs to be repaired before it can be formed.Here remind you a little, abdominal muscle divided into three parts of the upper abdomen and lower abdomen to pr

6、actice, the effect will be better. And you plan to be divided into 4 groups, is a very scientific method of exercise, each interval of 60-90 seconds.The main action of sit up curved legs sit up kneeling knee raises chest abdomen sitting supine leg lift, leg lift suspension.Legs squat with bare hands

7、3 basic points:1. running;Running is a good way to exercise the heart and lung function, but it is difficult to pursue fitness by running alone. According to different peoples physique, often appear more running thinner situation. This is especially true if youre thinner. The relative muscle exercis

8、e, and the burden of heart and lung heat consumption is running advantage; (such as the abdominal muscles will gradually become clear Oh but fat consumption and lofty muscle exercise reason)2. push ups and sit ups:Compared with exercise, muscles are scientifically classified as indoor aerobic exerci

9、se. In these 2 types, its recommended to focus on push ups. Push ups not only exercise to two, triceps, the same waist, abdomen, back can also be fully exercise. If you have enough physical fitness to do 20-30 push ups at a time, you dont have to do sit ups any more - after you get used to running a

10、nd push up, your abs have been fully exercised;3. simple equipment:Dumbbell, chest, arm strength device easy to store these 3 pieces of low price and obvious effect. Especially the first two. The usage of freedom, with appropriate to do push ups (dont let time and close to the muscle injury, not ove

11、rdo sth.). Its ideal exercise for the upper body muscles;* summary: you mentioned the current indoor sports and staggered running is more suitable for your situation. For the cardio pulmonary function exercise, every two days short jogging is not as good as 1-2 times a week running, can be chosen ac

12、cording to the actual situation. Here emphasize that push ups could be beneficial in muscle exercise, a burden in the body or the time limit, strongly recommended push ups.Diet should pay attention to the place:Simply say - eat coarse grains, increase the amount of exercise. (heat consumption, unsci

13、entific, can be understood as the extent of your sweating)Coarse grains refer to low fat, moderate calorie things, such as soy products.The 7 floor refers to eating beef, and it is true that athletes beef is the most basic thing. But apart from the low fat and high manganese characteristics of beef,

14、 there is one thing that can not be ignored - that is, the beef is low in calories: 100G lean beef calories is about 106 thousand calories. And the correct scientific exercise method must be supplemented with enough heat.If you simply change the amount of pork eaten directly into beef, it is likely

15、to lead to insufficient body heat. The direct result is the muscle exercise effect is not obvious, even 1-2 months to bear fruit.Professional athletes often through a large number of beef to add calories, and as their own fitness, you can not limit their diet too rigid. Not to mention that pork eats

16、 only fat.Vegetables. Needless to say, wash them well. Carrots , tomatoes, these 2, one is that most people do not love, one is easy to ignore. Remind the benefits could be listed.Milk, eggs - eggs can be eaten raw if they are available, or with warm water / milk which is no more than 80 degrees. Pay special attention to not eating raw eggs bought in the market, and now there is a terrible bird flu, even if there is no bird f