2. Strength training: Use fixed strength fitness equipment or free strength equipment to train 2 ~ 3 muscles of the body for 45 minutes.
For example, the practice parts arranged on the same day are chest, arms and abdominal muscles, so the following contents can be arranged:
Chest: barbell chest push, sitting posture apparatus chest push, dumbbell bird.
Arms: barbell bending, dumbbell bending
Abdominal muscles: sit on your back and lift your legs on your back.
Arrange 2-3 exercises for each muscle, with 3-4 groups for each exercise, 8- 12 for each group. Gain weight and exercise.
3. Relax: You can choose to do aerobic exercise with aerobic fitness equipment for 5 to 10 minutes, or stretch the muscles of all parts of your body.
Side effects of fitness
Hearing loss: high-intensity aerobic exercise combined with loud music may damage the inner ear function, causing dizziness, tinnitus, ear swelling and hearing loss of high-frequency sounds.
Women often do weight-bearing exercise, which puts great pressure on pelvis, which can lead to the relaxation and fragility of perineal muscles, and in severe cases, it can cause uterine prolapse or prolapse, incontinence and other sequelae.
Therefore, bodybuilding experts advise female bodybuilders to stand on the wall in a balanced way, with their feet together, their backs straight, their eyes straight ahead, their hands stretched forward, their palms pressed against the wall, their elbows bent, and their whole bodies doing it in tandem 8- 10 times a day.
To choose suitable sports, women's fitness should be based on bodybuilding, so balance exercises, aerobics, sit-ups and other projects should be the first choice. You can also choose swimming, diving, skipping and so on. To master the intensity and time of exercise, we should exercise according to our own physique and characteristics, and don't blindly imitate others.
Extended data:
Aerobic fitness equipment: Regular aerobic exercise is good for health: reducing the risk of obesity and diabetes, strengthening the cardiovascular system, and possibly avoiding the occurrence of Alzheimer's disease. However, the problem is that many people don't get the maximum benefit from exercise during their daily exercise, either the equipment operation method is wrong or the exercise rhythm is wrong.
For example, if the resistance is set too high when using an elliptical machine, you will feel uncomfortable unless you lean on the machine to borrow money. "Shrugging your shoulders and hunching your back because the resistance is too high, and grabbing the handrail hard is simply deceiving your body. At this time, your body is not in a straight line, and it is easy to damage your spine, shoulders and elbows. "
Although you can achieve enough exercise intensity by challenging yourself, it doesn't mean that you won't have such an effect with a natural pace and a light grip. In fact, this is true of any tool. Scott Danberg, a fitness instructor at the Jin Jiankang Center in Prittie, Miami, suggested that using elliptical opportunities makes it more difficult to exercise.
You can hold it gently with one hand and release it with the other. Just alternate it from time to time. As for those books or videos, you'd better wait until after the exercise, so that you can concentrate on the action. Spending a long time on aerobic exercise equipment can only show that you are not working hard enough.
Sara Haley, a training expert and independent fitness consultant of a sports brand, suggested: "Increasing the intensity and shortening the time can cut off half of the time you usually spend on exercise." Try to mix different exercises. If you are a die-hard runner, add some high-intensity equipment exercise, such as rowing machine or Jacob's ladder.
These devices can make aerobic exercise more effective because you exercise more muscle groups and burn more calories. "When using horizontal sports equipment such as sideslip exercise boards and treadmills, all sports planes are used, which can also prevent the same muscle group from endless training." Hailey said. Diversify your exercise methods and ensure that all muscles are exercised.
Baidu Encyclopedia: Gym