Make good use of every second's concentrated fitness time

This is Two 30-minute "concentrated exercise" program that allows you to keep your current fitness level or keep improving after just half an hour. Stick to it, be prepared to endure the muscle reaction after exercise, and learn to enjoy this feeling.

The key to concentrating the exercise content is to make it take effect every second. For specific arrangements, refer to the following principles.

■ 1. Go back to basic exercises

Many people get used to spending three hours in the gym for a single exercise. They may worry that shortening the exercise time will lead to a decline in physical fitness. However, it turns out that this is not the case. Exercise can be maintained for less than 60 minutes each time, as is an example of varlis, a professional coach of ifbb (International bodybuilding Federation. During her hard work to complete her PhD, she can only exercise twice a week at most. She only does one group for each exercise, but does not need to be exhausted. One day of upper body training, one day of Lower Extremity exercises, each 15 minutes completed, pure exercise time per week is only 30 minutes! Her physical fitness remains stable.

■ 2. More or less than none

Some people mistakenly think that if they cannot regularly practice five times a week, they simply do not practice. This is wrong, because less practice is better than less practice, in addition, there is little time for practice.

First, do not look for excuses such as having no time to exercise. You should schedule the exercise to a day's schedule, and then make an appointment on time just like an official appointment. Exercise Requires a desire for progress and attention.

The time-saving exercise plan is very simple. The key to not pursuing complicated routines is efficiency. To improve efficiency, follow these steps:

A. Improve exercise intensity-shorten the rest time between groups, adopt advanced training techniques, and use heavier load.

B. Improve Your mental motivation-Do you still remember your enthusiasm when you started exercising? Trying to maintain some of the original passion is a motivation to urge you to finish training in 30 minutes.

C. Adjust the exercise plan-you must adjust the exercise plan frequently to achieve the best effect.

■ 3. What must I do?

We divide our body into the upper and lower parts. One day we practice chest, back, shoulder, triceps, and triceps, And the other day we practice gluy muscles, triceps, triceps, calf, and abdominal muscles. No part of the body should be ignored, so do not sacrifice a certain exercise to save time. Before starting training, it is necessary to review the principles.

A. Listen to your body signal-exercise cannot make progress at the cost of physical harm. On the contrary, if you feel something wrong, it is a warning signal sent by the body to promptly detect the problem and correct it.

B. ensure the quality of the action-do not pay attention to the action specification due to time constraints. Every action must be under control.

C. Ensure the action range-each action must strive for the maximum action range.

D. Make sure to recover-do not perform the next exercise when the muscle group has not recovered from the fatigue of the previous exercise.

■ 4. Number and number of groups

Perform 2-2 exercises for each exercise based on different body parts and exercises ~ Three groups, each group 8 ~ 12 times.

■ 5. Action speed

It is very important to have controlled and stable actions. Although you are doing a time-consuming exercise, it does not mean that your action is as hasty as it is being burned. Please strictly follow the 2 seconds of lifting and 4 seconds of restoring pace, perform each action carefully.