Many people love fitness, and fitness also has many benefits, but fitness should also master the correct methods and carry out scientific fitness in order to achieve the expected results. The wrong fitness methods often have no effect, and can also cause harm to the body. So, what are the most correct and scientific fitness methods? Come and have a look with me!
First, equipment fitness methods
Method 1: Exercise without equipment.
1, jogging. Jogging is the most economical and practical way to keep fit. Jogging is a unified sport. Don't rush or slow down. I feel refreshed after sweating and run out for half an hour every day!
2, supine curl. We often do sit-ups. Sit-ups are different from sit-ups. Put your hands on your sides or cross your chest, and get up half-way. This can exercise your abdominal muscles well.
3. High-five push-ups. Similar to ordinary push-ups, you can clap your hands during the process of bending your hands, which can better exercise your chest muscles and biceps brachii.
Method 2: Equipment fitness
1, dumbbell fitness method. Dumbbell fitness is increasingly becoming the first choice for fitness, which is more suitable for otaku fitness. Buy a pair of two or three hundred yuan online. Dumbbell fitness can be the key to the whole body, here is a dumbbell fitness video tutorial.
2, roller fitness method. This is mainly to exercise your abdominal muscles and lose your small belly. I believe it will be favored by many people. There are two main methods. One is kneeling, kneeling on the ground with both legs, holding both sides of the roller with both hands and stretching forward. It was difficult to stretch fully at first, but then I got used to it and took it back. The other is standing, standing, holding both sides of the roller with both hands, leaning forward, the roller first touches the ground, stretches forward, then recovers and then stands up.
3. arm exercises. Put your hands on the safety belt of your arm, and hold your arms by your sides. You can do three groups of twelve, and hold your hands forward or backward.
4, riding fitness. Invite three or five friends, ride together, travel healthily and feel comfortable.
5. Fitness in the gym. This great advantage is that the atmosphere, guidance and equipment are relatively complete, but it is a bit expensive.
Second, the boys' fitness methods
1, Dumbbell: Dumbbell is the best tool to exercise arm muscles. Dumbbells are a very helpful tool if you want to exercise muscles or keep fit. For example, doing dumbbell lifts can exercise biceps brachii, and if you practice side lifts, you can exercise shoulder muscles. And exercise in cycles every day, and you can't think of exercising.
2, horizontal bar: If there is a horizontal bar, it is a better auxiliary tool, and using the horizontal bar is to do some pull-ups, exercise back muscles, and also have an auxiliary effect on arm muscle exercise.
3. Push-ups: Push-ups are the most familiar fitness method. It doesn't need much technical content. It can be said that this project is the biggest exercise for the development of chest muscles, but it is required to be in place when doing push-ups, so that the shoulders and arms are flush and then get up. Your ass can't be too upturned.
4, sit-ups: This is a kind of exercise for human abdominal muscles. Some people say that sit-ups can lose weight, which is nothing more than the process of abdominal fat slowly becoming muscle contraction. If you want to exercise your abdominal muscles, sit-ups are good exercise. Oh, you need to do more groups every day, but each group should not exceed 20.
5. Squat down and stand up: This name also vividly describes this action, that is, squat down and stand up and then get up. This is very useful for assisting abdominal muscle exercise, which has the greatest effect on leg muscles and will make your legs more powerful.
Third, the free-hand fitness exercise daquan quickly exercises muscles!
Action 1: local side jump
1, exercise method
(1) Take a preparatory posture, with hips pushed back and knees slightly bent.
(2) Jump off the floor with your right foot and swing your arm to the left.
(3) Pause for a moment after the left foot hits the ground.
(4) Change your left foot and jump off the ground, and swing your hands to the right. When your right foot touches the ground, don't touch the ground with your left foot. Jump repeatedly with your feet.
2. Exercise frequency: do your best within 30 seconds.
Action 2: The dumbbell goblet extends and squats.
1, exercise method
Action A: Hold one end of the dumbbell with both hands, so that the dumbbell is in the vertical direction, and the four feet are open at shoulder width.
Action B: Tighten your abdominal muscles, push your hips back, and curl up so that your thighs are parallel to the floor.
Action C: (1) Keep your posture, push the dumbbell forward with both hands, and keep your arms completely straight and parallel to the floor. (2) Pull the dumbbell back to your chest and get up and stand. The above is a set of actions.
Action 3: Spider-Man push-ups
1, exercise method
(1) Push-up posture, which is a straight line from head to ankle.
(2) Press down, lift your right foot at the same time, and stretch your right leg forward, so that your knee can touch your elbow as much as possible. Return to the starting position and lift your left foot.
2, the number of exercises: the legs take turns to do 5-6 times each.
Action 4: seesaw
1, exercise method
Action a: put the towel on the floor, put your toes on the towel, and lie flat, with your forearm against the floor and your elbow directly below your shoulder.
Action b
(1) Reduce abdomen, clamp gluteal muscles, push your body backwards with your arms, and slide your toes backwards on the towel.
(2) You will feel nervous in your core muscles and then pull your body back to the starting position. The above is a set of actions.
2. Exercise times: 8- 10 group.
Complete these four groups of actions in one breath, which is a cycle. You can rest for 60 to 90 seconds between cycles, and complete as many cycles as possible in 15 minutes, the better.
Four, seven indoor fitness methods recommended
1, Tik Tok Fitness
This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.
I suggest that this method can bear great pressure on the waist and abdomen in the early stage of exercise, so the exercise time should not be too long. At the same time, don't think that the action is simple, speed up the frequency of body movement!
2, squat fitness
Hands rested on her hips, feet shoulder-width, eyes straight up, knees slowly squatting, heels off the ground, focus on toes, and at the same time read "ha" in her mouth and spit out turbid air in her abdomen; Inhale when you stand up and stay in your abdomen, thinking that you have inhaled fresh air into your abdomen. You can practice 2 to 3 times a day, about 30 times each time. You can see the effect as long as you practice for a week.
I suggest that this kind of exercise must be repeated slowly, and middle-aged and elderly people can also take a semi-squat posture.
3, step fitness
Our indoor floor tiles are generally 60 cm square, so we can make a big fuss here, which experts call "stepping on the spot". There are many kinds of this kind of exercise, such as jumping on one foot, jumping forward one by one, or jumping in a "sky" shape, which can be described as various. You can jump in a variety of ways, as you like. In addition to "jumping", you can also "walk" or "run", or step by step, or step by step, depending on your age or physical strength.
I suggest: when stepping on the grid, the clothes should be light, the shoes should be soft, the movements should be coordinated, not too intense, especially to prevent the ground from slipping to avoid accidents.
Step 4 Sit flat and stretch forward
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Step 5 push-ups
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
Step 6 jump for three minutes
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
Step 7 curl up and sit up
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
;