deep squat
Squat is a kind of physical exercise. The standard of squat is to keep the back straight and the hip joint lower than the knee joint. Incorrect technical movements can damage the knee joint.
As we all know, squat is the trump card for practicing thigh muscles. Squat is an action that requires great lung capacity and a strong heart. In addition, sticking to it will also play a role in losing weight. In strength training, squat is a compound and systemic exercise, which can train the muscles of thighs, buttocks and the back of thighs, and at the same time strengthen the bones, ligaments and tendons of the whole lower body.
Squat is considered as a necessary exercise to increase the strength and circumference of legs and hips and develop core strength. In isometric contraction, when squatting in the right way, the lower back, upper back, abdomen, trunk muscles and intercostal muscles, shoulders and arms are very important for this exercise.
2. Squat:
Lunge is one of the most important strength training movements, and it is also an important auxiliary training item for weightlifting. Squat lunge is one of the rare training events with asymmetric leg position and strength. When people do a lot of exercise and stand, their legs are asymmetrical, so they have high training value.
Squat is an essential movement to exercise the legs, but also to exercise the buttocks. I don't like the suggestion of squatting to practice this movement. You can also lift dumbbells with both hands to carry weight.
3. Sit against the wall:
Static squat is mainly to exercise the muscle strength of quadriceps femoris. Can increase the strength of the legs to maintain the knee joint. Keep your back against the wall, and it is best to keep 90 degrees between your thighs and calves. Keep your back against the wall. Don't condescend to persist until you are exhausted.
rope skipping
Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs. Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger. Skipping rope is the most effective and economical way to burn fat.
5. Jump back game
Frog leaping is an exercise to exercise thigh muscles and hip joint strength. Practice one group 15-20 times, and practice each group 15-20 times, with an interval of 60-90 seconds for each group. There should be relaxation activities after you finish. Frog jumping can enhance leg strength, but it has nothing to do with height. Frog leaping is an exercise to exercise thigh muscles and hip joint strength. If you are not an adult or still growing up, you should exercise carefully, because it is likely to affect the development of bones.
Extended data:
Matters needing attention
(1) To do fitness exercises in winter, warm-up activities should be sufficient, especially outdoors. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.
(2) The thickness of clothes should be suitable for winter fitness activities, and the head, back and feet should be kept warm. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.
(3) The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.
(4) Appropriate exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
(5) Changes and adjustments should be made according to personal physique. For patients with cardiovascular diseases, strenuous exercise should be prohibited, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.
References:
Baidu encyclopedia-fitness