Source/Health Magazine
Text/Lin HuiChuntu/Chen Dexin
Physical training relies on cardiopulmonary exercise, and maintaining a good posture and body line depends on continuous weight training. Even if he is busy, Pan Ruodi will bring a stretch rope to the work site and take time to do a few trainings.
Have you ever seen 500 people in the gymnasium struggling to twist their limbs together with the movements of the teacher on the stage? The 57-year-old Pan Ruodi has devoted himself to aerobic dance teaching for 35 years, and his lively teaching style not only leads the students to dance and sweat, but also bursts out cold jokes from time to time, making people feel "poof" a smile, after 1 hour of aerobic class, the body and mind are like washing three warmth, feeling happy and dripping.
Although he looks glamorous and has made many artist friends, Pan Ruodi's private life is very regular: get up at 7 o'clock in the morning, send his daughter to the gym for 2 hours after school; then eat lunch, start busy work and video in the afternoon, if there is no video, take a nap for 20 minutes, teach classes at night, go home with his wife and children after the end; go to bed before 12 o'clock in the evening, never stay up late, "I am a military personality, work and rest like a veteran," he laughed at himself.
For many years, Pan Ruodi exercised almost 4 to 6 hours a day, and when he had time, he also rode a bicycle, skating knife, swimming, bowling, and did anything, but he attached the most importance to cardiopulmonary exercise.
He observed that when many students first came to class, their cardiopulmonary function was not good, and they often complained that "climbing the stairs to the 5th floor is tired", "running for a while will be breathless", after 3 months of aerobic dance, climbing the stairs will not breathe, climbing the mountain can climb to the top of the mountain in one breath, and accompanying children to the park is not tired.
<h2>Pneumothorax surgery after 3 days of discharge from the hospital to climb the mountain training 4 months to retrieve the chest muscles</h2>
(Image source: Pixabay)
Physical training relies on cardiopulmonary exercise, and maintaining a good posture and body line depends on continuous weight training. "I don't feel well if I don't retrain for 1 week." Even if he is busy, Pan Ruodi will bring a stretch rope to the work site and take time to do a few trainings, although self-discipline has been so far, he has also suffered a huge blow from the body shape.
8 years ago, Pan Ruodi was hospitalized for 2 weeks for spontaneous pneumothorax, and one-third of his right lung was removed, "My weight lost 10 kilograms, and on the first day of my home, I saw myself in the mirror in the bathroom, and the body line and chest muscles that I had painstakingly maintained for many years were gone, and I couldn't help but collapse and cry: 'How did I become like this!'" It was the lowest hour of my life." Fortunately, he quickly regained his fighting spirit. On the 3rd day of discharge, I began to exercise, got up at 4 o'clock in the morning to climb elephant mountain to train my heart and lungs, and did a simple elastic rope movement to retrieve the chest muscles, and returned to the classroom to teach in 3 weeks, gradual recovery, until the 4th month, it has almost returned to the original state.
<h2>Dinner is mainly seafood After the heavy training, they all drink banana milk</h2>
In terms of diet, due to the amount of exercise, he also ate a lot, breakfast is mainly Chinese meals, hot soy milk with 1 quiche, plus 1 ham sandwich or rice ball, or porridge with sauce melon, poached egg, tofu, with rich starch and protein to start the vitality of the whole day. Eat a bento at noon, and the meat selection in the evening is as good as possible to digest the seafood, however, unlike many coaches who deliberately exercise large muscles, always emphasize the intake of large pieces of meat, Pan Ruodi pays more attention to two vegetables and fruits at each meal, so even if you eat steak, you must add 1 salad to ensure that you eat enough fiber and vitamins, he also recommends the "accompanying cup juice machine", which can be drunk immediately, which is very practical.
As for the popularity of drinking high-protein supplements after exercise retraining, Pan Ruodi also believes that "just forcing muscle growth is not the best way." He shared that his retrained supplement is very simple, that is, "banana milk", which is good to drink into juice or eat individually, and the carbohydrates and proteins of the supplement are available, but he emphasizes that supplementing enough water is an absolute focus that should not be forgotten when exercising.
<h2>Choose exercises that make you happy, self-discipline towards a perfect posture</h2>
He is often asked: What sport should I choose? His answer was always, "Choose your favorite sport and start moving." So, is it hard to start exercising? "If it's hard [south], it's not hard to go a little north."
When filming the action demonstration, he asked him, "How many times should I do this action?" "If you don't know how many times to do, then do 10 times, because we are 'today' young people." 」 The humorous voice that pops up inadvertently in the dialogue is an essential skill to enhance the favorability of long-term teaching and showbiz. Nevertheless, from Pan Ruodi's meticulous attitude at all times, standing upright, and sitting down with a relaxed but not skewed posture, you can feel the military character in his bones, and because of this, he adheres to his faith and strict self-discipline, which is also reflected in maintaining a perfect posture.
"My body fat percentage went from 3 to 7 10 years ago, and now it's 11 again, because my daughter always complains, holding my stomach like a stone, it's too hard." 」 Referring to the 7-year-old only child, Pan Ruodi's eyes were suddenly gentle. Perhaps because of her genetics, her daughter's motor cells are very good, although she does not like to dance, but she likes skating and playing tennis very much. As Pan Ruodi said, choose the exercise that makes you happy, do whatever you want!
Pan Ruodi small file
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