According to the individual time reasonable arrangement of training, a pair of dumbbells can meet the whole body training.

One-week training program:

Monday, pectoralis major, triceps, abs: dumbbell bench press, dumbbell lower incline bench press, dumbbell upper incline bench press, dumbbell flyer, seated dumbbell behind-the-neck flexed arm extension, curls;

Tuesday, back, biceps, abs: dumbbell row, bent leg hard pull, dumbbell curl, curls;

Wednesday, shoulders, abs: seated dumbbell push-ups, dumbbell front planks, overhead dumbbell side planks, dumbbell side planks;

Thursday, biceps, triceps, alternating dumbbell curls, overhead flexed arm extensions, narrow push-ups, curls;

Friday, legs, abs: deep squats, step squats, curls;

How to get fully fit? This is a common question that most people are generally concerned about, or to answer it. Fitness requires comprehensive exercise, but does not require comprehensive exercise, this may sound like a contradiction at first glance, in fact, not contradictory at all, as long as the comprehension of the exercise pathway, content and method, it will be clear at a glance.

First, fitness requires a full range of motion.

Total fitness means that the whole part of the body should be exercised, not a single movement or part that is always practiced.

Flexibility of the hands and feet, through the meridians.

The limbs expand to strengthen the muscles and bones;

One move takes half a minute.

Cost savings out of real work.

Second, fitness doesn't require a full-blown workout.

Passion for fitness is good, walk down than lying strong, as long as you can guarantee a healthy body, there will be an officer entrepreneurial Titi, conditions and foundation. Art more than body, young and strong, more will be a good thing, if you get all-around champion will be better. Comprehensive fitness is not a selection of sports and sports content to practice once, but the overall physical condition requires comprehensive practice, comprehensive improvement, comprehensive improvement. If many of the sports program package down, so that we generally do not have the professional conditions, not to mention the realization of this satisfaction.

Fitness should not be too extreme.

Safe exercise is most critical;

It's all in the strengthening of the muscles and bones.

Have wealth to contribute more!

Exercises done: grounding and nourishing kung fu (the content is so simple that it cannot be described in a single word).

Fitness is not just a running physical workout, it requires a systematic workout!

Personal advice in addition to mechanical physical exercise should also learn some of the things of the ancestors, such as five bird play, eight brocade, taijiquan, etc. Conditioning of their breathing, outside the practice of sinews and bones, the internal practice of Dan Qi. Flexibility is the king. This not only inherited the things of the ancestors and exercise the body!

First of all, you have to make it clear that what you think of as fitness and what the public understands as fitness are not the same thing, because what some people understand as fitness is going to the gym, while the public's fitness may not be confined to working out in the gym, but you can do it by yourself at home, in the office, in the park, in the neighborhood, in the athletic field, no matter whether it's unarmed fitness or aerobics, because aerobics includes running (jogging), cycling, swimming, elliptical machines, rowing machines, etc.

The reason is that the fitness content or movement is different in different venues and different sports.

So here for the time being, understand what you mean by total fitness as a workout similar to what you would do in a gym, but of course, some of these moves can be done at home, provided you have the equipment for them.

But even if you go to the gym, starting to work out doesn't mean that you pick up the equipment and start practicing, because there is a process to fitness, which is briefly described here:

1. Assess your body

Your muscular endurance, balance and stability, joint mobility, and so on, do not ignore these, thought dispensable, if you know nothing about their own situation on the start of the exercise, especially without the guidance of a professional trainer, then waiting for you is likely to be injured, a lot of people think that the assessment is to lure you to buy a class (do not rule out the existence of this factor), but the assessment can really find that the problems that exist in you, and then only targeted to solve to improve. Then only targeted to solve, to improve, very simple, such as your shoulder joint problems, limited range of motion, but you use dumbbells to train, let you do the overhead, may be how you can not do norms, but may produce muscle compensation.

2. Improve your balance and stability

Don't neglect these basic practice processes or you'll suffer big losses as a result.

3、Master the basic exercise movements

Push, pull, rotation, hip flexion, single leg movement, these 5 items can basically include all of our daily activity movements, fitness, not only for the sake of having good-looking muscles and lines, but also should be helpful for the improvement of our daily mobility, so the practice of basic movements is very necessary.

4. Weight-bearing exercises

First you can use your own body weight for weight-bearing exercises, and then you can practice with equipment, which can be divided into fixed equipment and free weights, free weights such as dumbbells, kettlebells, barbells, small props, it is usually recommended that you first learn the practice of fixed equipment, because you are practicing in a fixed trajectory of the movement, security is higher, the movement mastered before you consider starting from a small weight of the free weights.

Never try to be a hero and come up with a big weight machine exercise, otherwise, it is easy to get injured.

For a given workout, it should include three parts: warm-up, formal training, and stretching.

The basic principles of formal training here, assuming you've gotten to the weight-bearing exercise stage, are multi-joint movements, then single-joint movements; alternating upper and lower body; alternating push and pull, etc.

Now a lot of fitness novice have encountered like I began to contact fitness when the uncertainty, is the beginning of the time in the gym when do not know what they should train, so for such a situation, I summarized the beginning of contact with the fitness friends must be practiced a few movements.

If you are not sure how to plan your training menu, we suggest you try to start your training with these four movements. Spend three days a week doing these movements, three sets of each movement, 8-12 reps per set, develop your muscle strength and familiarity with the movements at first, and then slowly design your own schedule, add other movements, and increase the number of sets per exercise.

The first movement is the bench press, the bench press is a horizontal push movement, it can be trained to your chest, deltoid and triceps at the same time, for these muscle groups to lay a good foundation, but also can effectively improve the strength of these muscle groups, when you just start to work out, do not know how to arrange which movements to train your chest muscle, you can consider starting the bench press exercises, so that the development of your pectoral muscles has a very big help.

The second action is the pull-up, if your current condition can not do this action, you can also temporarily use the pulley pull-down instead of pull-ups, pull-ups can also train your back muscle and your head and core, back muscle is a very complex muscle groups, to use more action and angle to do to achieve different stimulation, but when you just start can start from the pull-ups, which can effectively It can effectively train your latissimus dorsi muscles and make a significant difference in your body shape.

The third movement is the shoulder press, the shoulder press is a vertical push movement, mainly in the training of your deltoids, the shoulder press training can make your shoulders more powerful, the overall development of the shoulders is very helpful, but also can effectively improve your performance in the bench press, strong shoulders can also assist you to complete most of the upper body training, but also can make your body shape better.

The fourth movement is the deep squat, the deep squat is very effective for the overall development of the lower body, and the deep squat for the core muscles also has a very good training effect, stabilizing the lower body and the core muscles, you will be very helpful in the future for all kinds of training.

These four movements are the training movements that I recommend to the new buds, the overall training effect of these four movements is very good, which is why I recommend these four movements, because if you just start to contact the fitness, you are still in a state of bewilderment about the specialized training of the various parts of the muscles, and are not clear about how to practice, so the effect of the practice is very small.

If you do these four movements, your core strength comes up, then it will help the standardization of your training movements in the future, because your movements are done standardly, the efficiency of your training is also improved, more than a few times higher than if you do not do standard movements.

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The basis of health is muscle is internal organs, etc., the more muscle the better physical immunity resistance mental strength, the healthier the internal organs to produce blood and sperm production ability is stronger. Only with these conditions, the back is to shape the body, inverted triangle, mermaid line, waistline and so on!

You can do simple movements every day, push-ups, planks, sit-ups, but who's going to stick to them?

If you're not lazy, you'll have a healthy body too.

The thing about fitness is that it doesn't happen overnight, maybe fitness it's called dopamine and it's euphoric, youthful and energizing. Maybe fitness it's called lactic acid buildup and it can make you miserable and hard to stick with. First you need to understand your goals, and direction. Let's say you are in poor health, older age category. Let's say you are losing weight, let's say you are striving for the perfect body and physical fitness. All of these can be categorized as total fitness. First of all diet, low fat, low fat, low fat. It's important to say it three times, what it means to be low-fat is to change your current diet to something completely different, which you can find out for yourself online. The next thing is to be scientific, planned exercise, running, jerking iron, all kinds of aerobic exercise. As long as you participate, every day a little progress, a month, two months, three months ... you will find qualitative changes. As for the title Total Fitness, it's better to take it step by step, read too much, learn too much, practice too much. It's not always a good thing either. I wish you a healthy body.

Just jump rope.

So can boxing.

1 time: every day to find a suitable time for their own exercise, and the implementation of the thunder and lightning, I like to exercise in the morning, get up early energetic, this time no one disturbed, you can better enjoy the movement, depending on the person, some people like the afternoon, or evening. Just keep exercising.

2 Way:Running or following the app at home, core, buttocks, shoulders and back, change every day, you can go to the gym, you can go to the gym, you can go to the gym.

3 Role model:Find someone to be a role model and stick to it.

4 Goals:Set small goals each month, with rewards for completion, after all, fitness is a boring process.

First of all, to understand their own age and physical condition, do the appropriate fitness exercises; but also understand the season every day, to do the regularity of living, eating and drinking, in accordance with the laws of nature.

In the morning, yang qi is born, suitable for exercise one of the best time. Warm up first, leg press and other activities such as sinews, basic skills, and then boxing weapons class. There are taijiquan, eight brocade, five bird play and other health qigong, staking is also very good. After exercise, to calm the qi and blood, dry sweat, take a walk and so on.

At noon, when the heart meridian is in command, you should nourish and calm your mind at the right time, either by taking a nap, meditating, or practicing health-enhancing techniques.

In the afternoon, it is also possible to choose the same exercise program as in the morning.

In the evening, Yang Qi convergence into the inner, not suitable for strenuous exercise, loss of essence. You can exercise properly, while sweating. Can not stay up late, the latest 23:00 before going to sleep! Otherwise damage to internal organs and blood!

In the city choose a place with good air.

Also focus on nourishing the heart, the heart is the official of the monarch, the heart and mind are not peaceful, then the body is also affected by the big. So both body and mind should be cultivated and maintained ......