Ask for advice on Wushu training plan

The best time to exercise every day. Many foreign scholars have revealed that the state of human body's ability changes during the day and night. 8: 00- 12: 00 and 14: 00- 17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better.

But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.

This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When is exercise good? This is a controversial issue. It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health.

In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise. If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. At this time, not eating and not exercising will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight.

Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense. [Split] The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.

Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you are out of breath during exercise, you have exercised too much.

No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that at most, I will consume a little blood sugar in the blood circulation, which will neither lose weight nor consume excess fat accumulated in the body.

It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal.

Evening is the best exercise time! According to a research report published by the Clinical Research Center of the University of Chicago on the 20th, the human biological clock plays a more important role in the body's response to exercise than previously thought.

This result may change people's habit of exercising in the morning. The research center studied the body's (hormone level) response to exercise in 40 men aged 30 to 40 at different times of the day. The results show that hormones, the key substances of human metabolism, have the strongest response to physical exercise at night and at night. Researchers at the University of Chicago said: "At night or at night, corticosteroids related to fat metabolism and thyrotropin related to muscle repair rise sharply."

For example, the researchers said that the blood test results after an hour of high-intensity exercise on the treadmill in the morning showed that the hormone level was comparable to that when staying in bed at the same time. After the same exercise from 7 pm to 2 am the next day, the hormone level is much higher than other time periods. This shows that the response of hormones in human body to exercise at different time periods is controlled by biological clock or circadian rhythm. The researchers said:

"It's too early to conclude that one period of exercise is better than another. But we are surprised that the hormonal response of exercise is related to the time period. "

"The body's response to exercise. The biological clock seems to play an important role. " Before. Experts generally believe that morning is the best time to exercise and lose weight. And this research result may change this view. I think it is more appropriate to exercise at night.

Morning, noon and evening. When do you exercise? Of course. Your exercise time is limited by work and study. But ... if you can choose. So is there an optimal exercise time? The expert said: Yes. But this time is largely up to you.

In recent years. Scientists are constantly exploring the relationship between biological clock and exercise. In order to find a time to consume the most fat every day. Turns out. The change of body temperature will affect the quality and effect of exercise to the greatest extent. That is to say. When you exercise. The higher the body temperature. The better you exercise. [Split] Usually. 65438+ 0~3 hours before getting up. The body temperature is the lowest. They will rise to the highest point in the afternoon. Therefore. You can say for sure. The best time for exercise is afternoon. During this time. Your muscles are warm, energetic, your heart rate is steady, and your blood pressure is low.

But scientists also warned that. Don't think that the laws of the biological clock can decide everything. The best time for your exercise depends on whether you can finish it on time. So arrange the time at a time that does not affect the normal work. And don't always think about the body's biological clock. Before deciding when to exercise. You had better ask yourself two questions first.

First of all. What's your schedule? Are you busy in the afternoon or at night? Is morning exercise more suitable for you? Or ... do you need to adjust the amount of exercise in the morning, afternoon or evening?

Second, when do you feel at your best? Do you have any difficulty getting up in the morning? Are you the kind of person who procrastinates? In that case, sports will definitely be ranked last by you. Maybe you feel more active in the morning, in the best condition in the morning, and willing to exercise, but have you ever thought that you still have a whole day to do and you need more energy to deal with the affairs of the day?

Ironically, morning exercise has one of the biggest advantages over afternoon exercise: it is easy for people to stick to it. Because there will be no conflict in the exercise schedule at this time, people will not be distracted by other things. Persistence is a very important influencing factor of exercise.

However, no matter what time you choose, you should follow the following suggestions to make your exercise more effective and interesting. Exercise in the morning: 1, and put away the clothes to wear the next day that night. When the alarm clock rings, you can jump up without looking for clothes and shoes everywhere. Set two alarm clocks, one beside the bed and the other in the room to prevent you from being lazy. Step 3 find a partner. It's usually fun to exercise with your partner, so why not add this to your exercise plan? When you want to be lazy or give up, your partner will remind you and urge you to stick to it. Exercise in the afternoon or evening: 1, determine the exercise time and stick to it. Don't let other things distract you and give up exercise. Try to arrange the time on Sunday night. If there are any small adjustments, it is ok, but it must not affect your goals. If you exercise outdoors, you should pay attention to safety. Prevent heatstroke and dehydration in summer. Drink more water.

Principles of scientific physical exercise

The principle of scientific physical exercise refers to the law that scientific physical exercise must follow.

Exercise is to improve health, develop the body in an all-round way and enhance physical fitness. The essence of scientific physical exercise principle is to effectively develop the body and enhance people's physique. Without this, there is no principle. Accordingly, the principle of scientific physical exercise is gradual, repetitive, comprehensive, conscious and individual.

Progressive principle: progress means progress, development and improvement, not staying at the same level. It is a gradual, continuous and sequential change, not a sudden or drastic change. The principle of gradual progress is a process rule of exercising by various means according to the law of physical enhancement. In the process of scientific physical exercise, the most essential thing is the problem of exercise load. Gradually, instead of increasing the load every day on average, the exercise load is increased in a planned way according to the adaptability of the human body to exercise and the requirements of excessive load. A certain exercise load can only cause the body to adapt after a certain number of times and time, and then gradually increase the exercise load, so that the body can adapt to a new level, and finally achieve the purpose of enhancing physical fitness. Progressive principle is an exercise method to adjust the exercise load in stages according to this adaptive change.

Repeatability principle: Repetition is repetition over and over again. The principle of repetition refers to the process of exercising through various means, which has the characteristics of repetition. Experience tells us that in physical exercise, only practicing a few times has little effect on people. Practice to a certain extent can have a good effect on the body, and repeated times will also bring side effects to the human body. Therefore, repetition is a regular and limited repetition, which is another law of exercise. What are the requirements for repeating reading? The first is the combination of exercise and intermission, which requires both full exercise and proper rest. This does not mean that you must have a full rest after an exercise, but you can give more full continuous rest when you have not had a full rest after a few days of exercise. Secondly, physical exercise should be carried out continuously every week, month, year and year. In middle school, you should take part in physical exercise every day. Never fish for three days and dry the net for two days.

Principle of comprehensiveness: the human body is a whole. If you want to strengthen your physique, you must exercise and develop all parts of your body. Specifically, it is to develop the functions of various parts of the body (such as head and neck, trunk and limbs) and various organ systems (such as cardiovascular system, lung, nerve and gastrointestinal system). ), various physical qualities and various basic activities of the human body. Some people think that comprehensiveness only refers to the activities of large muscle groups, which is a one-sided view. The strength of physical fitness is related to the development of all relevant parts of the body, that is, it will not endanger a small part of life, but also bring adverse effects to the whole. For example, bad teeth are not life-threatening, but they will have a negative impact on health, so the ancients had a fitness method of "ironing their faces and buckling their teeth". Teenagers are in a period of rapid development, so they need to pay more attention to comprehensive physical exercise, and they can't give up the principle of comprehensiveness just because they are interested in an activity.

Self-conscious principle: Self-conscious principle refers to exercising consciously from the perspective of strengthening physical fitness, rather than exercising blindly or aimlessly. Except for the self-discipline and reflex activities of organisms, all random activities of human beings are accompanied by certain consciousness. Blindness is not unconsciousness, but unconsciousness, superficial consciousness and wrong orientation of consciousness. There is a big difference between the consciousness of strengthening physique and the consciousness of competitive competition. In the process of scientific physical exercise, we should point our consciousness to the goal of developing and strengthening physical fitness, rather than simply improving the results of sports competitions and winning the championship. Some teenagers point the consciousness of participating in physical exercise to competition and entertainment, and regard physical fitness as a natural result in the process of practice, which will not be good for development and physical quality. Therefore, in the process of participating in physical exercise, everyone should strengthen and establish a correct consciousness.

Individuality principle: Individuality principle refers to arranging exercise method, content and exercise load according to individual characteristics during exercise. Everyone's physique has its own characteristics, and only by exercising according to this characteristic can we achieve the effect. Therefore, this principle is a rule that needs to choose means and methods of use according to personal characteristics. To implement this principle, we need to have an understanding of ourselves, which requires measuring and evaluating the body's shape, function, quality and sports ability (which have been introduced in other tips), and making the exercise mode we should choose on the basis of obtaining certain data. For example, students have poor cardiopulmonary function and poor running ability, which can be strengthened in exercise according to their own weaknesses. At present, the method of advocating "exercise prescription" in sports at home and abroad is the embodiment of the importance of this principle.

2. The principle of scientific exercise. Self-feeling: Under normal circumstances, you should be full of energy, physical strength and interest in sports before each exercise, and you can quickly eliminate fatigue after exercise. If you feel poor physical strength before exercise, lack of energy, lack of exercise desire, fatigue, sweating, dizziness and other feelings during exercise, and you can't recover after exercise for a long time, you should adjust the exercise load in time.

2. Sleep: People who exercise regularly will fall asleep quickly, sleep soundly, rarely dream, and get up energetic. If there is insomnia, repeated waking up, dreaminess, and poor spirits after getting up, if there is no other reason, it is necessary to check whether the exercise mode and exercise load are appropriate.

3. Appetite: People who exercise regularly have a good appetite. Sometimes, due to excessive exercise load or sweating, excessive water and salt loss will reduce appetite. It's best to eat about half an hour after exercise, so that your body can return to a quiet state and your appetite will be good.

4. Weight: In the early stage of exercise, due to the enhanced metabolism, the body consumes more fat and water, and the weight may be reduced. After a period of time, due to the changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight will be reduced more or less, and it can be restored to its original level after rest. You can observe the influence of exercise on your body by measuring and comparing your weight before and after exercise.

5. Pulse: Athletes generally have a pulse of about 50-60 times per minute, or even less, and junior high school students have a pulse of about 70-80 times per minute. The decrease of pulse indicates that the training level has improved. During exercise, if there is a tendency that the pulse speeds up when you are quiet after exercise, it means that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.

In addition, we should pay attention to safety during physical exercise, often check the venue equipment, strengthen self-protection, comply with sports hygiene requirements, avoid sports injuries, and achieve good results.

People's lives have generally improved, but there are more and more physical problems. One reason is the neglect of physical exercise. To make the effect of physical exercise better, we must follow the principles and requirements of scientific physical exercise. Pay attention to the following questions when exercising:

All-round exercise

All-round physical exercise is the basis of balanced development of the body and improvement of health level. If you practice what you think is fun just because you are interested, you won't get all-round results. The contents of physical education teaching include walking, running, jumping, throwing, climbing, hanging, supporting, skills, supporting and jumping, ball games, games and so on. The purpose of arranging such rich exercise content is to give the body a comprehensive exercise.

Exercise regularly.

The effect of physical exercise also depends on whether you often participate in activities. According to the principle of "use in and waste out", if you don't exercise regularly, your sports skills will decline and your physical function will decline, so you can't guarantee your health.

brick by brick

Doing physical exercise or learning sports skills should be done step by step from easy to difficult. In the process of exercise, the exercise load should be increased from small to large, so that the body can gradually adapt.

Be safe.

Make full preparations before exercise, and finish the activities after exercise. According to the characteristics of sports events, unsafe factors in the surrounding environment (including venue equipment) should be considered to prevent injury accidents.

Physical health care and self-examination methods:

Sleep: People who exercise regularly will fall asleep quickly, sleep soundly, rarely dream, and get up energetic. If there is insomnia, repeated waking up, dreaminess, and poor spirits after getting up, if there is no other reason, it is necessary to check whether the exercise mode and exercise load are appropriate.

2. Appetite: People who exercise regularly have a good appetite. Sometimes, due to excessive exercise load or sweating, excessive water and salt loss will reduce appetite. It's best to eat about half an hour after exercise, so that your body can return to a quiet state and your appetite will be good.

3. Weight: In the early stage of exercise, due to the enhanced metabolism, the body consumes more fat and water, and the weight may be reduced. After a period of time, due to the changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight will be reduced more or less, and it can be restored to its original level after rest. You can observe the influence of exercise on your body by measuring and comparing your weight before and after exercise.

4. Pulse: Athletes generally have a pulse of about 50-60 times per minute, or even less, and junior high school students have a pulse of about 70-80 times per minute. The decrease of pulse indicates that the training level has improved. During exercise, if there is a tendency that the pulse speeds up when you are quiet after exercise, it means that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.

Beginners who master the weight, times and time often have this question. How many times do I have to weigh it to be effective? Very simply, the number of times of weight can be expressed by RM. For example, 8RM means that the training weight you choose can only be lifted up to 8 times.

3 The principle of scientific exercise The training weight of muscle strength and muscle endurance is different. Soil muscle strength is the most effective at 6 ~ 8 years old; Absolute muscle strength (that is, the maximum muscle strength of exercise) is the most effective from 1RM to 3RM; Muscle endurance is above 25RM. In other words, greater weight and fewer times contribute to the development of muscle strength and muscle mass; Light weight and more times contribute to the development of muscle endurance, and the muscle volume does not change much after regular exercise. For people who regard weight training as fitness. The suitable weight is 10RM to 15RM. When an action is completed, 10RM to 15RM are called a group. When we exercise muscles in all parts, don't just do a set of exercises from 10RM to 15RM. 10RM to 15RM are effective in three to five groups. But there is a break of one to three minutes between each group. In addition, you need to repeat training two or three times a week to achieve significant results. Muscle strength and volume will increase after a period of training. At this time, we will gradually increase the load and increase the original weight. Professional bodybuilders exercise six to seven days a week, even twice in the morning and afternoon. However, they will properly arrange and separate various moving parts, such as: one, three and five focus on upper limbs, two, four and six are lower limbs; Or a heavier day, followed by a lighter day, etc., various targeted or innovative training methods. But for some athletes who take weight training as an auxiliary exercise, it is enough to practice two or three times a week. In addition, they can cooperate with one or two aerobic exercises, such as aerobics, jogging, swimming or cycling (each exercise should last for more than 15 minutes) to exercise their cardiopulmonary function, so as to obtain a more comprehensive fitness effect.

2. The movements should be accurate and complete, and the breathing should be reasonable.

Many people are afraid to take part in weight-bearing training because they are afraid that their muscles will become stiff and lose their softness. However, if we can complete the movement accurately and completely in the movement and reach the due range, it is also the "full range of activities". Muscles will not become stiff or soft because they are developed. Every training movement should be completed completely, and the route and angle should be accurate. Keep a certain rhythm in your movements. For example, the complete action of chest compression is to press up from the chest position until the elbow joint is straight. If you don't push your hand straight every time you push it, over time, the flexibility of the muscles in the range of elbow joint activity will decrease. On the other hand, while doing weight training, you need to cooperate with stretching. Stretching before lifting weights can increase the flexibility and elasticity of muscles, make them more capable and reduce the chance of injury.

3, training equipment Now, most fitness centers. Except the most useful and primitive dumbbells and barbells. It also adds comprehensive or independent equipment to exercise muscles in all parts, which is more attractive and popular for beginners and ordinary exercisers. It is also a soil muscle, but the training is different? Tools. As for the dumbbell, barbell series and instrument series mentioned above, which one is more suitable for us to adopt?

Dumbbell and barbell: The movement is relatively free, and the trainer can choose the route and angle of the movement at will to meet the needs of his special sports. But the movement route and angle of the fitness machine have been changed? Fixed by its own design. Its movements may not meet the requirements of this sport.

2) Joint strengthening and other related muscle exercises, because when using dumbbells, the trainer must balance the weight. Therefore, the body will have more muscle groups to participate in this exercise, which will be helpful for the strength training of joints or other auxiliary muscle groups. As for instrument training, because it is mainly designed for one group or local muscle groups, the training effect for other auxiliary muscle groups is poor. Moreover, the action route of the instrument is fixed and no additional balancing action is needed. To strengthen the strength of joints, it should not be enough to exercise with dumbbells in order to be comprehensive and effective.

3) Design-Although the design of the instrument can increase or decrease the load according to the change of the action angle, these designs are made according to the characteristics of ordinary people, and each person's limb length, muscle length, structure and action speed are different. In this way, these instruments with fixed size, action route and weight change cannot meet the requirements of some people. Dumbbells and barbells do not have this problem.

Instrument: Safety-the greatest advantage of instrument. Weighing device and action route are helpful for beginners to master actions. I am not afraid of losing my balance or being crushed by the weight. Even if you make a mistake or miss, you won't be hurt too much, which is why ordinary bodybuilders widely use weight training equipment.

2) Cheating-because the action route is fixed, it is not easy to complete the main action with the help of other body movements when doing the action. That is, it is not easy to cheat.

3) Design-Most instruments are beautifully designed, and a group of instruments can be used by many people at the same time, which is more convenient and time-saving when selecting and replacing weights. But the equipment is more expensive than dumbbells, and ordinary families and Dalian can't afford it.

Generally speaking, the design of the equipment is more suitable for the general fitness and rehabilitation population. As for dumbbells and barbells, they are more popular with athletes, bodybuilders and weightlifters.

4 the principle of scientific exercise

The principle of scientific physical exercise refers to the law that scientific physical exercise must follow.

Exercise is to improve health, develop the body in an all-round way and enhance physical fitness. The essence of scientific physical exercise principle is to effectively develop the body and enhance people's physique. Without this, there is no principle. Accordingly, the principle of scientific physical exercise is gradual, repetitive, comprehensive, conscious and individual.

Progressive principle: progress means progress, development and improvement, not staying at the same level. It is a gradual, continuous and sequential change, not a sudden or drastic change. The principle of gradual progress is a process rule of exercising by various means according to the law of physical enhancement. In the process of scientific physical exercise, the most essential thing is the problem of exercise load. Gradually, instead of increasing the load every day on average, the exercise load is increased in a planned way according to the adaptability of the human body to exercise and the requirements of excessive load. A certain exercise load can only cause the body to adapt after a certain number of times and time, and then gradually increase the exercise load, so that the body can adapt to a new level, and finally achieve the purpose of enhancing physical fitness. Progressive principle is an exercise method to adjust the exercise load in stages according to this adaptive change.

Repeatability principle: Repetition is repetition over and over again. The principle of repetition refers to the process of exercising through various means, which has the characteristics of repetition. Experience tells us that in physical exercise, only practicing a few times has little effect on people. Practice to a certain extent can have a good effect on the body, and repeated times will also bring side effects to the human body. Therefore, repetition is a regular and limited repetition, which is another law of exercise. What are the requirements for repeating reading? The first is the combination of exercise and intermission, which requires both full exercise and proper rest. This does not mean that you must have a full rest after an exercise, but you can give more full continuous rest when you have not had a full rest after a few days of exercise. Secondly, physical exercise should be carried out continuously every week, month, year and year. In middle school, you should take part in physical exercise every day. Never fish for three days and dry the net for two days.