Do you want to know how many kinds of sports there are? Many friends usually do some exercise to exercise in their daily life. There are many kinds of sports, so what are the ways of sports? Below, I'll sort out some contents about exercise patterns for you. Let's have a look.

What are the exercise modes? 1 Sports are generally divided into three categories:

1, aerobic exercise.

Aerobic exercise is also called endurance exercise. Its characteristic is that it can ensure sufficient oxygen supply during exercise. Therefore, the intensity of exercise is generally not too great, mostly light and moderate intensity exercise, such as walking, cycling, swimming, bowling and so on. Aerobic exercise can not only improve people's cardiopulmonary function, enhance endurance quality, but also consume excess fat in the body and maintain a proper weight. It is the most commonly used form of exercise in weight loss exercise.

2. anaerobic exercise.

Anaerobic exercise is also called strength exercise or resistance exercise. Its characteristic is high strength. Different exercise methods can mobilize muscle activities in different parts, such as lifting weights mainly to exercise upper limb muscles; Jumping or running is mainly to exercise the muscles of lower limbs. Strength training can increase muscle weight and strength and cultivate a constitution that is not easy to gain weight.

3. flexion and extension.

Flexion and stretching are also called warm-up or relaxation. This is a slow, gentle and rhythmic exercise, which can increase muscle flexibility and prevent muscle and joint injuries. Relaxation exercise is usually carried out before and after exercise, so it is also called warm-up exercise before exercise and finishing exercise after exercise.

What kinds of exercise methods are there? What kind of exercise is the best?

1, take a walk

Any physical exercise should preferably include cardiovascular exercise, because it will help to enhance heart function and burn fat. Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes.

Walking is not only the best choice for beginners to exercise. Even obese people will benefit a lot from walking. Experts say that walking for an hour can help burn about 500 calories. We know that if you eat 3500 calories, you can lose a pound, so we can expect that you can lose a pound by walking for about 7 hours-if you don't do anything else.

Walking also needs to be gradual and planned. It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it once. It's better to increase the length of walking at the frequency you are used to.

Step 2 practice intermittently

Whether you are a beginner or an old hand, whether you are walking or doing other aerobic exercises, you'd better relax. Combining exercise with proper rest in physical exercise will continuously improve your exercise ability and enhance the effect of losing weight.

Experts mentioned that in physical exercise, changing the frequency will stimulate the aerobic fitness system to change constantly. The more powerful your system is, the stronger your ability to consume energy.

The method is to do intensive exercise for one or two minutes, and then return to the previous state for 20 minutes. The specific situation can be determined according to your own recovery. This is repeated throughout the process.

3. Squat strength exercises

This is very important in physical exercise. Experts say that the more muscles, the stronger the ability to burn fat. Generally speaking, experts prefer to exercise more muscle groups. Squat is a good way to exercise. He can exercise quadriceps, leg socket and gluteus muscles at the same time.

In order to achieve the best results, we should pay attention to some matters when practicing. Keep your legs apart, shoulder-width apart, and your back upright. Bend your knees and lower your hips. Imagine yourself sitting in a chair, but there is no such chair. At the beginning of practice, having a chair is also very helpful. At the beginning, slowly lower your hips to the chair, and then lift your hips off the chair. Once you master this skill, you can leave your chair and practice freely. Many people's knee strength is not enough, and squatting is a good choice to improve their knee strength.

Step 4: stride

Just like squat, stride will also exercise many muscle groups of the body: quadriceps, leg fossa and gluteus. Let's talk about the essentials of stride: take a big step forward with one leg and keep your body in a natural state. Bend the front leg about 90 degrees, put the body center of gravity on the rear leg, and slowly lower the knee of the rear leg to the ground. Imagine putting your whole body on your hind legs. In order to make the stride more effective, we can change it. Not only forward, but also backward and forward, left and right, and so on. Experts mentioned that life is not straight, but multi-line. The more ways used in practice, the better the effect.

Step 5 push-ups

If used properly, push-ups can bring many kinds of exercises. For example, strengthen chest muscles, back muscles, triceps and abdominal muscles. Push-ups suit different people. For those who have just taken part in physical exercise, they can start with something simple. For example, you can start with your hands on the table, and then reduce the height to increase the difficulty. Put your hands on the chair, then put your body on the ground and lift it up. Let's talk about how to do push-ups effectively and correctly: face the ground, jump down, and land with your hands. The distance between your hands is slightly larger than the width of your shoulders. Pay attention to keep your body straight, balance from shoulders to toes, back and hips. Bend your hands slowly, lower your body, then hold up your body and keep your legs straight.

There are ways to increase the difficulty. If you practice the above exercises skillfully, you can test the so-called "stable" push-ups: keep the push-up posture, then put away one hand, let only one hand support the body, and put the body's center of gravity on the other hand and leg.

6. Sit-ups

Who doesn't want to have a flat and tight abdomen? Experts tell us that if we use proper and correct practice methods, we can also have our dream abdomen. Sit-ups are a better way.

Lie on your back on the ground or on the gymnastics mat, with your knees slightly apart, your legs at right angles, your hands crossed behind your head, and another person holding down the feet of the subject. Elbows are required to touch knees when sitting up, and shoulders must touch pads when lying on your back. When doing sit-ups, our movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised. The fitness instructor thinks that in order to make the sit-ups more effective, you can try to make the following changes-only do 10 sit-ups per minute and keep them for 5 seconds when the upper body is at a 45-degree angle with the ground. This effect is much better than 1 minute 60 times!

7. Squatting

This exercise will mainly exercise the back muscles and biceps. The following is the correct posture: stand with your legs shoulder width apart, then slowly squat down and bend your hips. If it is difficult to stand up at first, try sitting on a slightly higher cushion or other slightly inclined objects. Keep the pelvis slightly forward and contract the abdomen. You can also do weight-bearing exercises, such as adding dumbbells or something. But beginners should not practice heavily from the beginning.