How can I get fit quickly?

Now we are advocating national fitness. The most popular square dance is the most popular fitness method among Chinese aunties, but some people are embarrassed to dance square dance in public. Especially young people. Well, today’s benefit is here, and what I’m going to talk about today is how to get fit quickly. The people around me do the same thing, and it is really effective. Come and follow my steps to exercise easily.

Get up around 6 am and run for at least 20 minutes. Exercise in the afternoon, at least 3 times a week.

1: Abdominal muscles: I personally think that my abdominal muscles are pretty well trained. But I still have to persist. Do it 3-4 times a week. However, training abdominal muscles is different from other muscles. You have to stimulate them constantly, so you have to do it until you are exhausted each time to achieve the effect. The interval in between should be about one minute. Do about 6 sets.

The best way to train your abdominal muscles is to do sit-ups, 100-200 each time, 20-30 as a set, and at least 5 sets. The specific number depends on your individual situation. You can add some weight appropriately, such as holding a dumbbell or a discus and placing it behind your head, which will be more effective.

Push-ups can also work your abdominal muscles. Remember when exercising you must not do it all at once until you are tired. Do it in groups to be effective. Generally, do about 100 each time, divided into at least 5 groups, depending on your own situation.

Hold on to a high place with your hands so that your body hangs vertically in the air. Use your waist and abdomen to lift up so that your legs are 90 degrees with your upper body. Be careful not to shake your body and don't exert force on other parts of the body. This can also be done in groups.

2: Chest muscles: Lie flat and lift a barbell. The weight depends on your own situation. 10 per set, 3-5 sets each time. Push-ups, 30 per set, do 3-5 sets.

3: Dumbbells, arm strengtheners, and puller bars should also be done in groups, according to your own situation, 3-5 groups, 50 dumbbells in each group, 15 arm strengtheners and puller bars in each group.

4: If you have too much fat, you should stick to aerobic exercise. Running is very effective in reducing excess fat and making your muscles show better.

In addition, you must also pay close attention to your diet. The peak of protein intake is about half an hour to an hour after each exercise, so make sure to eat high-protein foods. If exercise and diet can be well combined, you can get twice the result with half the effort. If you do the above points and persist, I believe you will achieve your goal.