If you want to get fit, there is always time and there will be a large chunk of time after work to do so! As for the type of fitness to take, it depends on your own qualities and preferences!

First, walk.

Walking as a form of fitness couldn't be simpler, so simple that you don't even need to prepare your equipment. In addition to a pair of walking comfortable lightweight shoes can be. It is said that walking after a meal is the best way to live a long life. But it's best to walk an hour after meals and two hours before bedtime.

Second, cycling

Commuting to and from work on your own kills two birds with one stone! I've been riding my bike to and from work for over a decade now, ensuring that my commute to work is absolutely manageable on the one hand, and getting better and better on the other, with no doctor visits or medication for several years! Even though this is not after work, you can still bike after work. My friend rides more than ten kilometers every day 2 hours before bedtime, on the one hand, to relieve stress, on the other hand, fitness, and now become a super enthusiast, because cycling cured insomnia and constipation two diseases! Buy yourself a 3,000+ bike.

Third, running.

The more you run, the younger you get. Running is quite a lot to talk about, but there are also very many benefits. Running after work has become a favorite sport for many urbanites! After work, you can sit for a while, halfway down the bus, and then get off and run home is also a very affordable way to fitness. Fourth, other sports:Optional a lot, the combination of the best. Swimming, jumping rope, badminton, indoor treadmill, yoga, health room fitness, all of these sports can be your after-work fitness exercise.

It's also best not to pick just one type of fitness!

Generally speaking, yoga, jogging, sit-ups, swimming can be fitness molding, weight loss play a very good role. Sports exercise can first shape weight loss, but also promote bone growth, more exercise can also keep themselves young, prevent aging, because exercise when the body circulation is good, then you can put the body inside the toxins quickly excreted, the movement will accelerate the blood circulation, so that the body physique will be better, but also can improve immunity.

This has to vary from person to person and the exercise has to be something you enjoy, otherwise it's hard to stick with it. I like yoga and hiking because yoga not only improves flexibility and strength, but also helps us connect our minds and radiate into our lives.

With any exercise, it is important to be regular and consistent in order to see results and enjoy the exercise!

It varies from person to person and from person to person. There are millions of kinds of daily sports, but because of the different ages of different ways of adaptation, young people have children's way, adults have adult way, young people have young people's way, the elderly have the way of the elderly, the physical quality of the good and bad, different people have different preferences, to choose their own it!

1、Deep squat

This action, as a golden action in the fitness world, can not only enhance the strength of the individual's lower limbs, but also help the whole body to burn fat and lean body. Adhere to the deep squat training, enhance bone density, relieve the speed of muscle loss, but also slow down the speed of aging Oh.

The deep squat is a suitable exercise for men and women to train for lifting the buttocks and slimming the legs, building muscle and losing fat. If you can insist on 50-100 deep squats per day, the individual's muscles and body will have a great change.

2, Runway

Some people don't like running, mainly because running requires a certain degree of cardiorespiratory endurance, and the process of insisting on running is too tiring. Overweight people, running will also hurt the knees, calves become thicker, etc., that's okay, we can use walking to replace the running.

Walking is also considered a type of running, at least it's just less intense. However, walking is less damaging to the knee joints and slower in fat burning efficiency. However, walking is more suitable for people with large body weight. Insist on 1 hour of walking every day, you can lose 5 or 6 pounds after 1 month.

3. Running

There are also many kinds of running, such as jogging, fast running, fast running and other ways, and the change of venue will make you get different benefits and feelings.

People who run consistently end up loving running and the feeling of sweating profusely. It's hard not to run for a day. Although some people think: the process of running will be boring, but the metamorphosis of the body of those who stick to it is very obvious, such as your cardiorespiratory function will be strengthened, your legs will become thinner, and your body will become slimmer.

Running is not only able to lose weight and slimming, improve the body immunity of individuals, but also enhance the individual's cardiorespiratory function, many doctors can not cure the disease, surprisingly, running can be treated, do you believe it?

4, HIIT interval training

HIIT interval training belongs to the high-intensity exercise, training time is short, fat-burning efficiency is high, more suitable for the office workers who usually have little time to exercise.

You can complete a training at home in 20 minutes, HIIT can quickly raise the body's heart rate, so that the body into the fat-burning state.HIIT interval training combines aerobic and anaerobic exercise, can reduce muscle loss, adhere to 1 month of HIIT, you can obviously feel the body's energy and vitality have become exuberant, but also able to shape the body.

Aerobics, aerobics, jogging, for the long working hours of the crowd has a great help, tai chi for the fast pace of life and work now has many benefits, so that people can experience from tai chi slow but not slow, intentional physical and mental health!

There are three main exercises I do regularly:

1, jogging, I participated in the Beijing Marathon in 2009, has been running for ten years of the North Horse, in the middle of the 50 kilometers of cross-country running and a Mentougou 100 kilometers cross-country, running for so many years, has been adhering to, mainly for the fun and health gains, first of all, running can make people physically and mentally healthy, running can exercise the cardiopulmonary function, cardiopulmonary is good, stomach and intestines will not be poor, stomach and intestines is good, the person dietary If the stomach is good, the quality of life will be good. In addition, running can make people happy, now Beijing life and work pressure, life has a lot of trouble, need a way to release pressure, running is a very good way.

2, push-ups, so that you can exercise your chest muscles and arm muscles, long-term and have a certain intensity of exercise can make you have the strength, muscle more can also enhance your metabolism, the body has a shape, body fat is low, it is said to do push-ups more than 40 times, can greatly reduce your chances of cardiovascular disease. People have a large number of lymphocytes in the armpit, push-ups this action can effectively stimulate the armpit, promote the growth of lymphocytes, and lymphocytes are the main factors of human immunity, so often do push-ups people less sick, good immunity.

3, pull-ups, I engage in software work, sitting for a long time, so the back always hurts, running and push-ups on the back pain has no significant effect, and then found that the pull-ups on the back pain has a significant effect, because the pull-ups can exercise the back muscles, the back muscles are the main factor in the protection of the spine, there is a kind of treatment is called physical traction therapy, specializing in the treatment of low back pain. There is his reasoning. I've told a number of friends and family about this trick and they have all effectively relieved their low back pain.

This three-exercise program has allowed me to maintain proper weight, have some strength, and alleviate my low back occupational disease, all while having a good mood and improving my quality of life. [Smiles] [Naughty]

There are actually a lot of healthy ways to exercise on a daily basis, and here are a few recommendations for you to follow

1 Running:Running is the most common in daily life, so what exactly are the benefits of it A: strengthen the body, improve immunity.

This is one of the most basic benefits of running, as your blood flow rate increases when you run, increasing your intake of oxygen and your immunity, which in turn makes you more fit. People who do regular running workouts are generally in better shape.

Benefit #2: Improves skin for better tone.

Running also has the effect of improving the skin, which is something that many people are probably unaware of. This is because running causes sweating, and when the body sweats, some of the impurities that are underneath the skin are also eliminated, which in turn cleans the pores of the skin and makes it look more crystalline with brightness and luster.

Benefit 3: Improve your mood, make you forget your worries and be more pleasant.

During the running process, you will focus a lot of attention on running and the surrounding scenery. Many of life's stresses and worries will be less concerned about, slowly left behind, only to enjoy the pleasure of running.

There are a lot of TV shows that say if you're in a bad mood, go for a run in the playground, and you'll feel better that way. I used to not believe it, but as I got older, I really think it's the truth.

Benefit #4: Increased lung capacity.

Running is still a great exercise for the lungs, as it is more difficult to exhale during running and proper self-adjustment is needed. Sometimes you have to hold a breath for a long time, and you need to use your nose and mouth together, but you must pay attention to the rhythm.

2 self-taught a set of health exercises, health exercises have many kinds, such as many elderly people like to jump the square dance, there are also school gymnastics, etc., is also a daily can be done!

3 Creating a small program to train every day is not only good for your health, but also for your habits.

Exercises you can do in life:

Walking: Walking, is between walking and race walking a kind of exercise, advocating through the big step forward, fast walking, improve the balance of the limbs performance, it is not subject to age, gender, physical strength and other aspects of the limitations of the aerobic fitness exercise belonging to the low input, high output.

Running: People who run consistently for a long time will have strong body functions and can improve their immunity;

Jumping rope: jumping rope is really very time to lose weight, every day at home jump 500-1000 can burn a lot of calories Oh.

Fitness moves you can do in your life:

1. Plank Support Plank support is great for your abs.

2. Push-ups If you want to exercise your upper body, do push-ups;

3. Deep Squats Deep squats can strengthen your buttocks and thighs.

4. lunge Your core and legs will benefit greatly from the lunge! Start by standing with your feet apart.

5. glute bridges Use glute bridges to work your back, hips and thighs.

I think jumping rope is good, children can really grow taller if they jump two or three hundred every day! And jumping rope is a compulsory part of the physical education program for the college entrance exam, it is a whole body exercise! If you're healthy, you'll be able to eat well, and you'll be in great shape.