After two-day consideration, before introducing the specific ways to work out, I think I should share some fitness plans and precautions to avoid working out irregularly. Many people asked me, “Do I need to work out every day? In the afternoon or evening? Can I do push-ups every day?”
So today I will focus on the instructions for fitness.
经过这两天的考虑，我觉得在介绍具体动作前更应该先把健身的规划及注意事项讲清楚，以避免不规律健身计划。很多人问过我，每天都要健身吗？下午健身还是晚上健身？可以天天做俯卧撑吗？
那么今天我就为大家带来较为集中的讲解。
Fitness plan 健身计划
First, we need a reasonable plan, just like the school curriculum. Do not only practice a part of the body every day (except the abdomen).Many people are eager to have strong musculus biceps brachii , so they choose dumbbell concentration curl and pull-ups every day, but always get half the results with twice the effort. Why? Frankly speaking, if you do enough muscle training, then your muscles need to rest. Green hands need more time to relax your MUSCLES for about 48 to 72 hours. (ATTENTION: it doesn’t mean you can completely rest. )Someone who has been exercising for a long time can adjust the time for rest. Some of my friends intend to only practice a certain part, such as the arm, abdominal muscles, at the beginning of fitness. But when they really know more about fitness, they may feel this is a wrong choice, because the best way to work out is to practice the whole body. In other words, we need to practice each part of the body, and within a week , we finish practicing all parts. Now I will recommend a detailed plan and some specific ways will be shown in the later posts.
健身需要一个合理的计划，就像学校里的课程表。绝对不要每天都练一个部位（除腹肌外），很多人迫切的希望自己能有粗壮的肱二头肌，于是每天弯举、每天引体向上，结果事倍功半。这是为何？简单地说，如果你做了足够多的增肌练习，那么你的肌肉是需要休息的，新手一般休息时间在48-72小时（这里的休息指的是你所练习的部位需要休息，不代表全身休息），长期锻炼的朋友可以适当缩短休息时间。我认识的有些朋友一开始健身就打算只练某个部位，比如手臂、腹肌，但是当他们真正接触到健身时就会觉得这是个错误的选择，因为健身最好是练全身。也就是说，每天练习的主要部位不同，一周之内要练完所有部位。有的人又会说，那岂不是要去健身房？但其实在家买一些简单的器械一样可以练到全身。（下面我会推荐一个健身周计划，大家也可以自己合理安排,具体的动作会在我未来的帖子里更新）
| Week (星期) | Plan(计划) |
|---|---|
| Mon.(周一) | chest muscle&musculus triceps brachii胸肌&肱三头肌 |
| Tues.(周二) | musculus biceps brachii 肱二头肌 |
| Wed.(周三) | back&shoulders背部&肩部 |
| Thur.(周四) | legs腿部 |
| Fri.(周五) | aerobic exercise for 40 mins有氧运动40分钟左右 |
| Sat.(周六) | your favorable sports自己喜欢的运动 |
| Sun.(周日) | take a rest休息 |
ATTENTION 注意事项
If you want to begin to exercise, please be well-prepared, you can’t be as arbitrary as before.
如果你要开启你的健身之路，那么请准备好，你不能像以前那样随心所欲。
- Say goodbye to high-calorie foods, even if you try hard every week, barbecue and beer can be paid in vain (especially for friends who want to keep a low fat).
和高热量食物说再见，哪怕你一周有多么地努力，一顿烧烤加啤酒就能使其付之东流（尤其针对想保持低脂的朋友）。 - Never stay up all night. If you want to strengthen your musles, you are expected to sleep for at least 7 hours a day.
和熬夜玩耍说再见，想要肌肉增长那么睡眠十分重要，一天最少7小时睡眠。 - Pay attention to protein intake, such as eating boiled egg，drinking milk and eating chicken breast or beef etc.
重视蛋白质的摄入，并不是非要使用蛋白粉，多吃白煮鸡蛋的蛋清或是喝牛奶、吃鸡脯肉、牛肉也可以满足。 - Drink plenty of water. whether healthy or not, Taking in adequate water is very good for our body, especially when you exercise.
多喝水，不论健身与否，摄入充足的水分对身体非常好，健身时应摄入适量的水。 - The best time for fitness is at four o'clock, but other time is not really bad and you just combine with the actual situation.
健身最佳时间在四点左右，但其他时间也并不是不好，结合实际情况而定。 - Pay attention to your safety. never try to challenge yourself WITHOUT any protection.
注意安全，绝对不要在没有保护的情况下尝试挑战。 - Warming-up and stretching can not be ignored.
热身和拉伸不能忽略。 - Do not take a bath immediately after exercising and do not drink ice drinks.
健身后不要马上洗澡，不要喝冰饮。 - Learn more about fitness.
多了解一些关于健身的知识。 - Do not practice blindly. We must master the standard ways for exercise, which is very important.
不要盲目练习动作，一定要掌握规范的动作要领，这是很重要的。
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In short, keeping working out will make your life regular. Maybe you will feel bored at the very beginning, but one day you will be grateful for your insistence. Thanks for your supporting my post, which will motivate me to keep writing posts. I also hope that the article can really help you. If there are any problems, you can directly reply to me.
总之，健身就像是修行，它会让你的生活变得健康规律，一开始很苦闷，但有一天你会感谢自己的坚持。
谢谢大家对我文章的支持与喜爱，这将成为我继续分享的动力，也希望文章中的内容能真正地帮助大家！如果有问题可以直接回复我，谢谢!