Many students also want to exercise and control their diet when they are in school, but in fact it is not that easy to achieve. Many schools do not allow students to go out to eat. Most students either bring their own meals or eat in the canteen. In fact, you can also exercise and control your diet at school. So today we will introduce a fitness and diet plan at school. Let’s take a look. Bar!

​1. In terms of diet

As the saying goes “30% training, 70% eating”, nutrition intake is even more important when most of the students are teenagers. To fully absorb various nutrients, you can eat a variety of foods, such as:

Fruits, 1. Banana apple 2. Apple 3. Orange 4. Kiwi 5. Pomelo 6. Peach (plum fruit) 7. Cantaloupe (melon, cantaloupe, melon, etc.). Eat more than two fruits every day: tomatoes, apples, pears, and bananas. . .

Proteins: yogurt (be sure to brush your teeth after drinking it), eggs, cheese, peanuts, sweet almond unsalted butter, turkey, etc.

Cereals: whole-wheat waffles, oat flour, dried blueberry oatmeal or other types of oatmeal containing at least 3 grams of fiber, whole-wheat toast, whole-wheat toast rings, etc.

Liquids: water, milk (low-fat milk is preferred), vitamin-fortified yogurt, etc.

You should have enough staple food, and you can also add a snack such as a banana between breakfast and lunch to increase your caloric intake. You must eat vegetables, and vegetables with crude fiber (lettuce, celery, etc.) are recommended. Pairing of a meal: carbohydrates, protein, fat, trace elements (minerals and vitamins). It is best to separate meals and training by an hour.

2. On the choice of exercise methods

You can choose some exercises without equipment (you can ignore them if you have conditions), such as:

Abdomen crunch

Abdominal curls can exercise your abdominal muscles, and they don’t hurt your back, so I highly recommend them. For simple abdominal crunches, you can use sit-ups, but you don't need to get up your whole body. You can just touch your ankles with your hands to get down. Abdominal crunches can be tried by beginners who lack exercise and lack waist and abdominal strength. After improving their waist and back strength, they can practice sit-ups.

Push-ups

Palm press (push-ups) I believe everyone is familiar with it. It is effective in exercising the chest, arms and back. It is recommended to do 20 exercises in each group, rest for 2 minutes, and continue to do it, starting from less to more, and gradually increase the amount according to your own adaptability. You can also put your feet on the bed/chair and press your hands on the floor to increase the difficulty of palm pressure and strengthen the training.