Simple and effective fitness methods, different exercises are suitable for different times, exercise can help us quickly excrete toxins from the body, and the effect of losing weight is also very obvious. This exercise has greatly improved our posture. Now share simple and effective fitness methods.
Simple and effective fitness methods 1
First, sit-ups
Sit-ups are mainly aimed at the strength of our abdomen and waist, so as to shape the perfect waist line. I saw many beautiful vest lines for women's fitness on the Internet, which made many people envy them. Therefore, waist training is an essential part for girls. Then sit-ups are the best choice, which can not only make our waistline clear.
Second, jogging.
Jogging is a common aerobic exercise in our life, and it is also the most basic exercise in our fitness process. While jogging to reduce fat, our legs will not be very hard, which is very suitable for the unarmed training of fitness white. Not only that, jogging can improve the metabolic function in our body and expel toxins from our body well, so jogging is a very suitable exercise for beginners and is also very helpful to our health.
Third, lift the barbell.
The action of lifting barbell is more suitable for boys to practice and is the best way to exercise muscles. While improving muscles, it also greatly enhances male charm and makes boys' muscle lines more perfect. Different barbell postures and weights not only help to improve our strength, but also help to shape our perfect figure.
Fourth, jump rope.
Skipping rope is also an aerobic exercise, which can be seen everywhere in our lives. He can not only exercise our jumping ability, but also help us digest body fat, improve the shaping of legs and keep us away from O-legs. If comrades with bad legs can try skipping rope, if they are tempted, try it quickly, but you must insist!
Five, squat
Squat can shape our leg muscles and let us get rid of leg fat very effectively. If you are a novice, don't add weight to squat. This exercise can not only exercise our leg muscles, but also exercise our hand muscles to a certain extent, killing two birds with one stone. Some boys will choose squats and barbells, and the fitness effect is more obvious.
Simple and Effective Fitness Method 2 Hip and Leg Training: Squat Exercise
Keep your upper body straight and stand normally. When squatting, the upper body leans forward slightly, not perpendicular to the ground. When squatting, the thighs are required to be parallel or slightly lower than the ground; Knees can slightly exceed toes, so don't worry too much about the saying that "knees are not toes"; Try to stretch your hips backwards, just like sitting in a chair behind you, and finally pay attention to eye level.
Pay attention to put your hands behind your head, squat down to the end, and then get up quickly and stand firm. Hold your arms high above your head, do stretching exercises to make your abdominal muscles feel stretched, do squatting exercises, and then resume standing.
Leg exercise: left and right arrow steps
When training, warm up first, lift your legs high in situ, and then exchange arrows left and right forward. If possible, you can exchange arrows left and right in the dumbbell weight-bearing forward style, and then exchange arrows left and right in the backward style. Finally, hold several groups of side squats. Victoria's secret has the same long legs, you deserve it!
Abdominal core area: flat plate support
Flat support can exercise the strength of shoulders, arms, back, waist, buttocks and legs, and burn fat in all directions. Overall beauty.
Simple and Effective Fitness Method 3 Little Yin Fei:
This action is mainly divided into standing posture and lying posture. Face down and put your arms back. Then lift your feet at the same time, and then you can feel the muscles in your waist and abdomen tighten. Hold on for 3-5 seconds, relax and return to the original point. Then do it.
Alternate leg lifts:
Keep your back on the yoga mat, then lift your legs, slowly lift them to about 45 degrees with the ground, and then switch to the other side to continue this action. Repeat your legs alternately.
Alternate run-up:
Hold the yoga mat on one toe with both hands as the support point, move the other leg forward to form a thigh perpendicular to the ground, hold it for a few seconds, and then switch to the other side. The action is repeated alternately.