National Day holidays approaching, friends calling friends, schedule, irregular patterns of short-term activities will also be hit.
"Fat n kg during the festive season," most of us are no strangers to the rhythm of. Rare holiday, is not eating and drinking, no couch potato, do not lie, do not stay up late.
The point is, how this holiday season, use of leisure time to do some simple exercises.
Here we have designed for you a simple holiday table, no more than 20 minutes a day, simple and effective physical activity.
The October 1
First day of the holiday, don't want to go to all the major tourist attractions to see head you may wish to have a long sleep in the morning, help home and do some simple housework this afternoon, don't always sit on the sofa.
So, taking part time evening physical activity most suitable.
Specific methods: 40 seconds flat support X2; jogging 10 minutes; 10 push ups X3
The October 2
Maybe from this day forward, you have to go into party mode, then you may wish to leave the House for taking exercise.
Specific methods: If you can go out to walk as much as possible if air can run a 3 km or climbing stairs in 10 minutes.
The October 3
Our body is still in a State of excitement, party and drink is inevitable, but without prejudice to a small amount of exercise.
Specific methods: arm jumping jacks 40 seconds; jogging 10 minutes, 5 minutes of static stretching (running static movements to warm up).
The October 4
Leave the fourth day, it is time to wake up your body, if you rest, you can try this at home a 10 minute HIIT (high intensity interval training).
Jumping jacks is a good form of exercise at home.
Specific methods:
I. 2-minute warm-up (jogging for 30 seconds and then stand up straight, arms forward and alternated between freestyle and backstroke arm action 30 seconds; 1 minute static stretching of the body)
II. 3-minute boxing moves: foot open, horizontal forward JAB, then punch down and then horizontally forward JAB, powerful recurring cycles.
III. 3-minute hand jumping jacks
IV. Sumo squat jumps 4 minutes: two foot opening, over the shoulders, feet facing outwards and then squats thigh parallel to the ground, then jump up, and then repeat the action. This action requires high flexibility and doing their best. Action can be slowed, but insisting on it. A frog can evoke nerd fight it
Volume abdominal exercises.
The October 5
After a HIIT workout days ago, today you can enjoy a lazy, body weight training.
Specific methods: jogging for 3 km or 40 seconds at home plate to support X2, 10 push ups X3.
The October 6
Watching holiday is fleeting, so many days more leisurely life, let you accumulate in the abdomen and buttocks fat burning down.
Specific methods: 50 day roll, 1 minute flat; the night 60 squats.
The October 7
Last day of the holiday, you can choose to have a good rest, you can also choose to light exercise.
Specific methods: jogged 2 kilometers, or jogging in place for 10 minutes.
Remember to bring a pair of running shoes when traveling.
National tourism is also on the way out?
Many people now travel habits on a pair of running shoes, used measure landscape and nature.
In General, needs 40 minutes before and after jogging, a 10-minute warm-up, 15-20-minute jog, 10 minute walk. If you think jogging a bit boring, you can also try riding my bike enjoying the scenery.
In the period, you can try to do some sports that don't require specific equipment, swimming and underwater sports is a very appropriate choice. But in fact, you can carry the most simple fitness "equipment" is their weight.
Can be a number of exercises using their own body weight, such as left and right legs to jump, hold high the banner of knee, frog jump and mimic the skating action.
Regardless of where the hotels, there are stairs, back to the room and walk the stairs, step by step, then referred to a two-level, which can fully exercise the gluteal muscle.
If you want to, 20 minutes is a good choice in the hotel gym.
Climbing the stairs is very good exercise.
Report: national day holiday campaign attention
1. reduce the amount of exercise. Because of the national day holiday period, our lifestyle will be disrupted, so it is not recommended to increase the amount of exercise in order to consume their body heat to keep the body.
2. fill water. Drinks may be inevitable, but apart from sports drink right.
3. the recommended schedule can adjust according to their own time, but suggested body HIIT training in the best of times.
More professionally run Fitness Watch weak signal of this column: sijiabenpao or search the public: private run.
No comments:
Post a Comment