Aerobic exercise is physical exercise in which the body is fully supplied with oxygen. In other words, during exercise, the body inhales oxygen equal to the demand and achieves a state of physiological equilibrium. In simple terms, it is any rhythmic exercise that is long (about 15 minutes or more) and moderate or moderate in intensity (75 to 85 percent of maximum heart rate). The measure of “aerobic exercise” is heart rate. Exercise at a heart rate of 150 beats per minute is aerobic exercise, because the blood can supply sufficient oxygen to the heart muscle; therefore, it is characterized by low intensity, rhythm, and long duration. It is required to exercise for not less than one hour per session and to adhere to it three to five times a week. This exercise ah, oxygen can fully enzymatic body sugar, but also consume body fat, enhance and improve cardiorespiratory function, prevent osteoporosis, regulate psychological and mental state, is the main form of exercise for fitness. So, if you are overweight, to achieve the purpose of weight loss through exercise, we recommend that you choose aerobic exercise, such as jogging, cycling and what not, these exercises ah, not only can play a good purpose of consuming body fat, but also simple and easy to do. The human body requires energy to exercise, the main process of aerobic oxidation of sugars, fats or amino acids in the body. Through the generation of acetyl coenzyme A and oxaloacetate condensation to generate citric acid (tricarboxylic acid) to start, and then through a series of oxidation steps to generate CO2, NADH and FADH2, and finally still generate oxaloacetate, for recirculation, thus providing the basis for the cell to degrade the acetyl group and provide the generation of energy. Simply put, this is the second stage of aerobic respiration, the main function of which is to provide reactants for the oxidation reactions on the inner membrane. If the energy comes from aerobic metabolism (oxidation reaction) in the cell, it is aerobic movement; but if the energy comes from anaerobic enzymes, it is anaerobic movement. During aerobic metabolism, one molecule of glucose is fully oxidized to produce 38 ATP (energy units), while during anaerobic enzymation, one molecule of glucose produces only 2 ATP. aerobic exercise produces water and carbon dioxide, which can be easily excreted through respiration and is harmless to the body. However, during enzymolysis, a large amount of intermediate metabolites such as lactic acid is produced, which cannot be eliminated through respiration. These acidic products accumulate in the cells and blood, it becomes “fatigue toxin”, will make people feel tired and weak, muscle aches and pains, but also respiratory, heart rate increases and cardiac arrhythmia, serious acidosis and increased liver and kidney burden. So after anaerobic exercise, people are always tired, muscle pain to last a few days to disappear. The body’s pre-stored ATP energy can only sustain extreme intensity exercise for about 2 seconds, followed by the synthesis of ATP by CP, which can sustain for about 6 seconds, or a total of about 8 seconds. In other words, less than one hundred meters of full-speed running is exhausted, and the next one hundred meters of running two hundred meters must be provided by blood sugar in an anaerobic state, which rapidly synthesizes the new thermogenic substance ATP to provide energy, the by-product of which is lactic acid. Running two hundred meters or four hundred meters, one hundred meters swimming, tennis and soccer, etc., is the use of muscle glycogen anaerobic decomposition of energy provided by the muscle, so after exercise, the muscle accumulation of lactic acid, lactic acid accumulation is one of the reasons for muscle pain after exercise. The sugar needed for this type of exercise is provided by glycogen, so it does not burn fat, which is not aerobic exercise, which is not beneficial for weight loss. The energy provided by the anaerobic decomposition of muscle glycogen can only last for a minute or so, and it will all be used up after running four hundred meters. When running eight hundred meters, the next four hundred meters must be provided by sugar, fatty acids and amino acids in the aerobic state, the synthesis of new thermogenic substances ATP to provide energy, and sugar is supplied by the decomposition of glycogen, fatty acids are supplied by the decomposition of fat, amino acids are supplied by the decomposition of protein, this whole process requires oxygen, that is, by oxygen to burn sugar, fat and protein to produce thermogenic substances ATP, supply the latter part of the exercise required The latter part of the exercise is aerobic exercise. Running eight hundred meters or fifteen hundred meters, two hundred and four hundred meters swimming, boxing and other sports, need to start using oxygen to burn glycogen, fat and protein, so the latter part of such sports are aerobic exercise, as aerobic exercise, the heart rate is generally in the best 130 times / score. The first five minutes of exercise about the first burn glycogen, the longer the exercise will burn more fat, as long as it lasts half an hour to an hour, the calories consumed fifty percent, by burning fat to supply. Cooper is the first creator of “aerobic fitness exercise. He believed that the length and quality of each person’s life depended entirely on the prevention of disease, not on what doctors and other people could do; compared with prevention, any life-saving medical measures would be too late. Cooper with their own practical experience, to people brighten their own views on fitness exercise. 1, moderate exercise: a large amount of fitness exercise may slowly damage your body, for example, running more than 15 miles per week is a bit too much. It is recommended to exercise 4 to 5 times a week, 30 minutes each time. Cooper believes that as long as the right amount of exercise, you can effectively reduce the risk of cardiovascular disease and cancer. 2, sprinting fitness: Per believes that sprinting (12 minutes per mile) is a good way to fitness, it is not worse than jogging (9 minutes per mile), and also eliminates the need to run on the knee injury. 3, see the stitches: do not have to be in the gym for 30 minutes of exercise, odd hours can be fully utilized. Walk the dog for 10 minutes a day, wash the car for 10 minutes, do housework for 10 minutes, as effective. 4, alternate exercise: for example, today cycling, tomorrow jogging; or running when the speed is fast and slow, to enhance the exercise of the heart. 5, not to weight on health: refining can usually reduce weight, but weight does not mean anything. Diligent fitness of fat people than sitting still thin people to be much healthier. Do not worry about the weight over the standard. 6, multi-pronged approach: fitness is a system project, physical exercise is very necessary for physical and mental health, but not everything. Usually also pay attention to diet, quit smoking to drug (products), control alcohol consumption, and do not be too nervous. 7, starting with children: parents should set an example and help their children to develop good habits of fitness. Parents should find out if their children have enough time for physical exercise at school, and if not, they should make up for it by exercising outside of school. For example, if the school is not far from home, encourage your child to walk or bike to and from school. Keep your child away from the TV or computer after school (for at least an hour) and urge them to do some outdoor exercise. Limit your child’s fast food to a minimum. Common aerobic exercise programs include: walking, brisk walking, jogging, race walking, skating, long distance swimming, bicycling, tai chi, aerobic dancing, rope skipping/rhythmic exercises, ball games such as basketball, soccer, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared to explosive non-aerobic exercises such as weightlifting, running, high jump, long jump, throwing, etc., aerobic exercise is a constant exercise, one that lasts for more than 5 minutes and still has energy left. Benefits of aerobic exercise The purpose of aerobic exercise is to enhance cardiorespiratory endurance. When exercising, the number of contractions of the heart increases because the muscles contract and need a lot of nutrients and oxygen, and the amount of blood sent out per pressure is also more than usual. So when the exercise continues, the muscles contract for a long time, the heart and lungs must work hard to supply oxygen to the muscles, as well as carry away the waste products in the muscles. And this continuous demand can improve the endurance of the heart and lungs. When the cardiorespiratory endurance increased, the body can engage in longer or more intense exercise, and less likely to fatigue. Gasoline can not be burned without oxygen, so we can also call the work of the engine aerobic exercise. Similarly, human beings in the movement also to burn fuel, human “fuel” is sugar, protein and fat. These human “fuels” are stored in the body’s cells, and when you exercise, you will consume these “fuels” to gain power. Like the engine burning gasoline, humans need oxygen to burn “fuel” (i.e., oxidation) to fuel the fire. People breathe heavily during exercise, so that the oxygen in the air through the alveoli into the blood circulation system, and then with the arterial blood flow to the body’s tissue cells, which is a long process. Low-intensity, long-duration exercise is basically aerobic exercise, for example, walking, jogging, long-distance slow swimming, cycling, dancing, etc. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve cardiovascular and lung function. There is a considerable time difference in the use of oxygen by people, and this time difference determines that strenuous, short-duration exercise becomes anaerobic exercise. When you exercise long enough, oxygen has been dissolved into the cells, the body’s glucose has been fully “burned”, which is converted into new energy, such exercise is aerobic exercise. Aerobic exercise requires a lot of breathing air, the heart and lungs is a good exercise, can enhance lung capacity and heart function. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body’s resistance, anti-aging, enhance the efficiency of the cerebral cortex and cardiorespiratory function, increase fat consumption, prevent atherosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. Weight losers who combine aerobic exercise with reasonable food arrangements will not only succeed in losing weight, but will also consolidate their weight loss. Aerobic exercise is also very beneficial for brain workers. In addition, aerobic exercise also has the effect of restoring physical fitness. People with type II diabetes, obesity, and fatty liver should definitely do aerobic exercise, as well as those suffering from arrhythmia, cardiac and cerebral atherosclerosis, and those who are old. If it is to strengthen muscles, body shape, prevention of disc herniation, cervical spondylosis, as well as osteoporosis, osteochondrosis, people should do anaerobic exercise. Preparation for aerobic exercise 1. Eat foods rich in amino acids. In the fat burning at the same time, the muscles will also tighten and become sore, and before exercise to enjoy some similar seafood rice balls or sesame tofu and other foods rich in amino acids, can better relieve muscle soreness and stiffness. 2, a hot drink before exercise. Can effectively promote metabolism, so that the body in advance of the warm-up, in the shortest exercise time to play the best effect. 3, after the exercise should be relaxation exercise. Aerobic exercise and weight loss:Weight loss is probably a headache for the whole world. Aerobic exercise is recognized as the best way to lose weight in a healthy way. Aerobic exercise is not just a variety of aerobic exercises, there are running, cycling, swimming, jumping rope and other endurance exercise programs, sounds pretty boring, you may have practiced, perhaps because the effect is not as good as you expected or have conditions, time constraints, and finally did not adhere to. And the result? Still fat! It is not that these aerobic exercises are not effective or not suitable for you, in general unless there is a special disease, aerobic exercise for everyone to improve cardiorespiratory function and fat loss have very good results, the key is: to choose the type of aerobic exercise based on their original physical conditions, as well as according to their own exercise interests, as well as to pay attention to several points of aerobic weight loss, to design an aerobic exercise prescription for themselves, because the body Only you know best. 1, heart rate This is the most direct indicator to determine the effect and intensity of aerobic exercise. Nowadays, many fitness machines in gyms have calorie consumption (calorie) counts. But the fact is that such counts are generally very different from the actual consumption, and there is no constant ratio between calorie consumption and fat consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the excitement of the sympathetic nerve, which promotes the secretion of a series of lipolytic hormones, thus activating lipolytic enzymes, so that the fat stored in the fat cell tissue is decomposed into free lipid acid and glycerol, and lipid acid can be decomposed into carbon dioxide and water and release a large amount of energy under the condition of sufficient oxygen supply. So how much heart rate or intensity can be achieved when exercising to lose weight effectively? Let’s start with a few parameters. Maximum heart rate: MHR is 220 – your age, minimum heart rate, usually tested in the morning. Retained heart rate is the maximum heart rate – minimum heart rate The heart rate range for weight loss, also known as aerobic exercise, should be the minimum heart rate + retained heart rate x 50% – 60% The heart rate range for endurance exercise is the minimum heart rate + retained heart rate x 60% – – 70%. -70%. Since the maximum heart rate is an estimate of the heart rate limit based on physiological conditions, the actual intensity should be tailored to the individual, and for beginners it can usually be kept at 60 to 65% MHR. If you pursue high intensity regardless of your physical condition, it will be detrimental to your health. 2.Time According to the study of American sports medicine, the first 15 minutes of aerobic exercise, the liver glycogen as the main energy supply, fat energy supply in 15 to 20 minutes after the exercise to start, so generally require aerobic exercise to last more than 30 minutes, then a problem occurs, in maintaining high intensity such as 65% MHR easy exercise for 30 minutes or more, everyone has such a basic physical fitness Does everyone have that kind of baseline fitness? Let’s look at the concept of exercising for 30 minutes at a high intensity such as 65% MHR. Adult women’s 800m and men’s 1500m long-distance running can generally achieve the required heart rate, and the average person should have experienced this in physical education class. Their attainment time is 4 to 5 minutes and 6 to 7 minutes respectively. Then that means 6 to 8 kilometers of medium speed running to achieve 65% MHR aerobic exercise for 30 minutes. How to master the essentials of aerobic exercise and scale 1, warm up before exercise each exercise before the need to have a warm-up process that is the preparation activities, activities, joint ligaments, stretching limbs, back muscles. Then start with low-intensity exercise, and gradually enter the appropriate intensity of the exercise state. Warm-up, generally refers to the use of small-intensity aerobic fitness to make their bodies gradually into a good state, body temperature slowly rise, heart rate increased, breathing uniformly faster. Blood circulation is also more rapid so that oxygen and nutrients are delivered to the heart and muscles to prepare you for exercise. An important sign that the purpose of warm-up activities has been achieved is that the body slightly begins to sweat. A warm-up time of 5 to 10 minutes is all that is needed. When it is cold, warm-up time should be longer and wear more clothes. There are many people in order to save time, do not warm up directly into high-intensity aerobic training, if so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is also relatively low, muscle flexibility is not good, it is easy to cause injury. Also warm up and then exercise, you will feel better, and the exercise time can be longer. In other words, do not warm up on exercise, you are more likely to fatigue. 2, close to but not more than the “target heart rate” in general, the target heart rate is 170 – the value of age. If you are 60 years old, the target heart rate is 170-60 = 110 (times / min). When you exercise, you can always count the pulse, heart rate control in 110 times / min or less, the intensity of exercise is appropriate, of course, this refers to healthy athletes, weak and sick people are not included in this. If the exercise heart rate is only 70 to 80 times / min, far from the target heart rate, it means that it has not reached the aerobic exercise standards. 3, self-perception is an important indicator to grasp the amount of exercise and exercise intensity, including mild shortness of breath, feel a little heartbeat, slightly hot around the body, slightly red face, Jinjin small sweat, which indicates the right amount of exercise; if there is obvious panic, shortness of breath, heart fever, dizziness, sweating, exhaustion, indicating that the exercise is over the limit. If your exercise is always maintained in the “face does not change the heart does not jump” degree, the heart rate is too far from the “target heart rate”, it means that your exercise is unlikely to achieve the purpose of enhancing physical fitness and endurance, you need to add some more. 4, the post-exercise symptoms, that is, the discomfort after exercise, is also a measure of whether the amount of exercise is appropriate scale. Generally after exercise, there can be mild discomfort, fatigue, muscle pain and other feelings, will soon disappear after rest, which is normal. If the symptoms are obvious, feeling exhausted, muscle pain, and a day or two can not disappear, this indicates that the intermediate metabolites in the cells and blood circulation accumulate too much. This is the consequence of anaerobic exercise, your next exercise can be to reduce the amount. 5, relaxation and warm-up have the same effect, in the exercise, blood circulation is accelerated, the amount of blood has increased, especially the limb part. If you stop exercising immediately, the blood will be hoarded in the lower extremities and cause excess burden to the heart. It will seriously affect the blood supply to the brain, and even dizziness and lightheadedness will occur. So after the purpose of exercise should have 5 to 10 minutes of relaxation, that is, gradually reduce the intensity of exercise, and slowly return to a quiet state. Aerobic exercise needs several times a week About the frequency of exercise, the American College of Sports Medicine recommends that normal people should exercise 2 to 5 times a week, if you have no previous exercise habits, you should start with a small amount, twice a week, and then slowly increase to three or four times. Beginners often make the mistake of starting fitness due to high enthusiasm, want to achieve results as soon as possible, at once every day exercise, the intensity of each exercise is also very large, which often overtrained, a short time will appear fatigue, insomnia, excessive body aches and pains and other symptoms. So it will stop again. In fact, we should realize that fitness is a long-term habit, want to have a fit body, a lifetime should adhere to fitness. Optimal body shape and health has to take months or even years of persistence to achieve. Gradual is the best solution. Step by step this is the basic principle of all sports and exercise. Exercise intensity should be gradually transition from low to moderate intensity; duration should be gradually lengthened; the number of exercises from less to more. All of these should be in the range of personal adaptation slowly incremental, do not rush to achieve. Older and frailer people or people with chronic illnesses, it is more important to master the scale of exercise. It is best to go to the doctor before the exercise, a comprehensive physical examination, by the doctor according to personal circumstances, a specific aerobic exercise prescription, and then exercise according to the prescription. In addition, whether the fatigue generated by exercise can be eliminated the next day, is also a measure of aerobic exercise: if fatigue can not be eliminated the next day, it means that the exercise is too much, has exceeded the scope of aerobic exercise. The ideal speed of aerobic exercise to lose weight The average person jogging for a minute consumes about 15 kcal (the more weight consumed), while a pound (450 grams) of fat is 3500 kcal. If you jog for 30 minutes a day, you can lose one kilogram in 17 days with no change in diet. Of course this is only a theoretical projection, in fact, after exercise will eat more or less, experts recommend the speed of weight loss is a week and a half kilograms, so that the weight lost is not easy to rebound. The eight myths of aerobic exercise 1, aerobic exercise is better than strength training in controlling body fat Fact: Aerobic exercise in combination with strength training is the best way to control body fat at the desired level. Many people mistakenly believe that aerobic exercise alone is the most effective for controlling and reducing body fat for two reasons ① Aerobic exercise burns fat first, while strength training burns stored sugars in the body. ② Within a set heart rate range, a 45-minute aerobic workout burns more calories than a strength training session of the same duration, and a practice-and-stop strength training session requires rest between each set and burns far fewer calories. The reason is this: aerobic exercise can achieve the purpose of burning calories, but can not improve the metabolic rate for a long time. Strength exercises do not raise the heart rate for a long time, but they increase the total muscle mass, thus increasing the metabolic rate and allowing the person to burn more calories even at rest. This is the reason why the combination of aerobic exercise and strength exercises is the best way to lose weight. 2, the more aerobic exercise the better Fact: A good thing done can become a bad thing, leading to the opposite result. This is also true of aerobic exercise. Although it is not lost as an effective way to burn fat, but a long aerobic workout consumes not only fat, but also muscle [Studies have found that two hours of moderate aerobic exercise can deplete 90% of the body’s leucine – an amino acid that is important for muscle growth. Normally, normal leucine levels prevent muscle breakdown caused by excessive exercise. 3. Low-intensity aerobic exercise burns more fat Fact: Incorrect. The principle of fat loss lies in the fact that you consume more calories than you absorb each day, and higher intensity workouts burn more calories than lower intensity training. Exercise physiologists have found that the body burns more fat than sugar (glycogen) or protein (muscle) when exercising at 60 percent of your maximum heart rate. But if the exercise intensity is even higher, that is, at 75% or more of the maximum heart rate, the body uses all the fat, sugar and protein directly as a source of energy. That means the harder you practice, the more calories you burn. However, for first-time practitioners, they should follow the principle of gradual progress and gradually increase the amount of exercise in order to effectively improve cardiorespiratory function and possibly adapt to a larger intensity of exercise. 4, first do aerobic exercise, and then strength exercises to become slim Fact: In order to consume more calories, in aerobic activities to a certain intensity, the ideal way to reach more than 70% of the maximum heart rate. And the purpose of strength exercises is to increase muscle, with the ideal weight with the correct posture 6 to 12 repetitions per group is better. The wisest approach is to perform strength exercises first after a short warm-up and then do aerobic activity. If you put aerobic activity in front, as it can reduce muscle glycogen reserves and eat up your strength, then instead of losing weight, your weight may increase. On the contrary, if you do strength exercises first, you will soon be able to reach the state you need to be ready for aerobic exercise. 5, do 20 minutes more cardio exercises to consume the extra sweets Fact: If you want to consume the extra sweets, occasionally extend the cardio workout time is not so bad, but if it becomes a habit, the results can only be harmful. If you often use the extended workout time as an excuse to overeat, you have actually put yourself in a situation of overtraining, then your body has no time to recover from the fatigue of overtraining. When the body can not adapt to training, it is very difficult to achieve the purpose of muscle gain and fat loss. This is because overtraining can lead to an overproduction of catabolic hormones, which attach themselves to the muscles and prevent them from being synthesized. Therefore, people who often overdo it in one meal should increase the intensity slightly in the next aerobic training or reduce the caloric intake of the next meal. 6. Performing a lot of cardio can help reduce undesirable body fat levels Fact: Body fat tests can indicate the ratio of fat to other body tissues (muscle, bone, etc.). One of the keys to reducing fat is to have more muscle. Indeed, there are no more than two ways to improve a depressing body shape: lose as much fat as possible and develop as much muscle as possible. People who choose aerobic exercise can certainly achieve fat loss, but when they engage in excessive aerobic exercises and leave strength exercises aside or perform light strength exercises, it is definitely not enough to maintain total muscle mass, and if total muscle mass is reduced, the metabolic rate at rest will decrease and the body fat ratio will rise. To change the fat-to-muscle ratio, relatively heavy strength exercises should be used to develop and maintain total muscle mass. After the strength exercises, carry out medium to high intensity aerobic exercise. 7. Eat a healthy meal to add some energy before you do your cardio workout Fact: What you eat before your workout depends on how long you go to workout after your meal. If your goal is fat loss, it is best to consume a nutritionally balanced meal 3 hours before your workout; if you want to eat 1, 5 to 2 hours before your cardio workout, you should reduce the amount of meals you eat, and if you are going to do your cardio workout within 1 hour, do not consume carbohydrates. The reason is this: after 10 to 20 minutes of aerobic exercise, the body begins to consume fat (mainly). And the body’s ability to effectively consume fat as a burning section depends on the amount of glucose in your blood. Obviously, if you are consuming high carbohydrates, then the level of glucose in the blood will also be high, and glucose can slow down the time that the body consumes fat as a burner. 8, not only can consume fat, but also beneficial to heart health Fact: The American Heart Association points out that aerobic exercise 3 to 4 times a week, at least 30 minutes each time, with a maximum heart rate of 50% to 75% of the exercise is most beneficial to the heart. It will have a positive effect on the cardiovascular system and cardiorespiratory function, and significantly reduce the risk of related diseases. The American Heart Association recommends that initial practitioners exercise at 50 percent of maximum heart rate, and after a few weeks, the intensity gradually increases to 75 percent of maximum heart rate. In short, the more intense the training. The better you stay in shape. Because the heart is a muscle just like any other part of the body, it needs the same high-intensity exercises! Aerobic exercise methods Aerobic exercise is endurance exercise that enhances the body’s inhalation and use of oxygen. It is characterized by light load, rhythm and long duration of exercise. Sports medicine has determined that the appropriate exercise load for aerobic exercise is 4 to 5 times per week, lasting 20 to 30 minutes each time, with a heart rate of 120 to 135 beats per minute during exercise. Self-resistance is the human muscle groups in a static confrontation of muscle resistance, but also is easy to practice one of the aerobic exercise program. It is not subject to the constraints of gender, venue, and equipment. The use of unarmed positioning of muscle resistance exercises, without the worry of sports trauma, has become a static training to accelerate blood flow, promote metabolism, relax the muscle fitness method. The following are a few groups of simple self-resistance exercises in different positions, optional to do to learn to practice. Palm finger exercises Method: two palms together in front of the chest, five fingers apart, finger belly opposite. The first finger belly of the two hands to each other for resistance to advance, the two palms slowly open, in the shape of “claw” static resistance for 10 to 12 seconds, repeat 7 to 8 times. Effect: enhance the finger spreader and radial wrist short extensor muscle strength. Tip: When pushing each other’s fingers and bellies, all need the right amount of resistance, increasing the strength of resistance. Shoulder and arm exercises Method: Stand on separate legs with both hands together in front of the chest and fingers up. The right palm thrust exceeds the resistance of the left palm, and forcefully push the left arm to the left side of the body. The left palm resists the resistance of the right palm, push the right arm back to the right side of the body, repeat 10 to 12 times. Effect: Improve the muscle strength of the deltoid, biceps, brachioradialis and thumb flexors. Tip: When the two palms are pushed, the wrist and palm pushed need to have resistance to increase the strength of resistance. Head and neck exercises Method: Stand on separate legs and cross your arms to hold your neck. Both hands slowly and forcefully push the head and neck resistance, press the head to the sternoclavicular area and exhale. Then the neck forcefully resist back to the downward force of the two hands, lift the head upward vertically into a ready position, and inhale. Repeat 7 to 8 times. Effect: Enhance the muscle strength of the broad neck muscles and scapular muscles. Tip: the downward force of the two hands should not be greater than the resistance of the head and neck upward. Trigger speed should be slow, trigger force should be moderate. Waist and back exercises Method: Stand on separate legs, cross your waist with both hands, tiger mouth down. Waist and back to meet the resistance of the two hands reverse twist, for the forward rotation around the static resistance for 6 to 8 seconds. Then repeat in the opposite direction. Interval 30 to 40 seconds. Effect: Promote the extension of the latissimus dorsi, lumbar lateralis and erector spinae muscles and improve the flexibility of the lumbar spine. Tip: When the lumbar back is rotated around, the head, neck and upper body rotate in concert. Both feet must not move. Chest and abdomen exercises Method: Lie on your back with your legs together and two palms located on your abdomen. Chest and abdomen to meet the resistance of the two palms pressed upward for resistance to 45 degrees sit-ups for 5 to 6 seconds, repeat 7 to 8 times. Effect: strengthen the rectus abdominis and pectoralis major muscle strength. Tip: supine present sit-ups, deep inhalation; supine lying down, exhale. Leg and knee exercises Method: squatting position, the palms of both hands on the legs. Both legs to meet the two palms downward pressure, force upward for anti-pressure resistance stirrup up into upright. Interval of 30 seconds, do 7 to 8 times. Effect: Increase the muscle strength of the quadriceps and adductor muscles. Tip: When the legs are in resistance stirrups, the upper body is 90 degrees to the leg position, and the body position should not be leaning forward. The general method of aerobic endurance training The general content of aerobic endurance training: endurance can be divided into two kinds, one is strength endurance, the second is speed endurance. It is expressed in a shorter period of time in real combat, can maintain a certain amount of strength, speed, and a certain density and intensity. 1, hit the sandbag after a good preparation activities, to maintain a certain speed and strength, and do more than 5 groups of consecutive hits. Each group is 3 minutes. 2, variable speed running 3000 meters to 10000 meters in the distance, fast running 50 meters, jogging 50 meters. 3, uniform running heart rate control at about 150 beats per minute, the load time to maintain more than 30 minutes. 4, five kilometers of cross-country running. When running, often change the pace and rhythm (keep changing the pace, can make different muscle fibers are exercised). 5, jump rope jump rope 3 minutes, rest 1 minute, and then the next group of exercises. Each training to do 3 groups. When the trainees feel adapted to this exercise, can remove the rest time in between, continuous jumping 30 minutes. 6.Air strike for 3 minutes for a group, do 3 to 5 groups. 7.Real combat with different opponents for wheelbarrow exercises.