New york celebrity coach suggested that simple exercise can last! ? Outdoor-activities.gr "Instead of letting students try complex sports equipment, it is better to teach them how to strengthen the basic exercise of heart and lung. Samuel, the coach of Dogpound Gym in new york, believes that people of all ages should learn the exercise methods that suit them. However, this kind of exercise does not necessarily require exercise equipment, but a simple exercise that can be done by hand at any time. Miao Shan said that the elliptical machine and other sports equipment have diverse and complicated functions, but they are not grounded. She believes that exercise reflects daily life, and it is a healthy living habit to ensure that exercise is in place whenever and wherever you are free. Here are some exercises that she thinks are simple but can exercise the whole body:
Skipping rope is a sport that can be used by all muscles. It is easy to carry, costs little and has almost no space restrictions. The action of skipping rope is easy to learn, which can improve the sense of balance, endurance and cardiopulmonary function, and also make the body more sensitive. As long as you master the basic skills of jumping, children, adults and the elderly can enjoy the benefits and fun of skipping rope anytime and anywhere. Jumping rope can make the heart beat faster in a short time, which is quite beneficial to training cardiopulmonary function. Skipping rope can burn 125 calories in 15 minutes, which is better than swimming, cycling and playing tennis. As for skipping rope, will it hurt your knee? In fact, skipping rope only has the vertical force of jumping in situ, and when jumping, both feet bear the reaction force, so the impact force is low. At the same time, skipping rope can exercise the muscles of lower limbs, including the muscles of ankles, knees and buttocks. Once the muscles are strong, they won't hurt their knees. However, skipping rope and warming up once 15 minutes or so and jumping twice a day can achieve 30 minutes of exercise every day, which is quite suitable for office workers with fragmented time.
Skipping rope? The cross rope stick and wooden stick exercise is a common core training exercise, which means that the elbows support the ground, the trunk is straight, and the abdomen and buttocks contribute. The correct action is to kneel on the yoga mat, palms up, elbows perpendicular to shoulders, chest out, and knees on both feet. Make a fist with both hands, let the elbows press down together with the strength of the fist, straighten your feet backwards, stand on tiptoe and take a stick-like posture. Avoid putting your shoulders and elbows out of line and leaning back too much, so that your arms will exert too much force. In addition, the hips are too low or too high, and the core muscles cannot be used correctly. Rod movement combined with breathing usually lasts for 30 seconds to 1 minute. Dan John, a columnist for Men's Health magazine, thinks it doesn't make much sense to insist on doing it for two minutes at most. However, coach Samuel believes that after mastering the stick, you can increase push-ups, strengthen the chest muscles, triceps, deltoid muscles and core muscles, and exercise your shoulders, arms and spine.
Stick a board? Popsugar Squat Squat Squat Squat Squat will use the muscles of the whole body, especially the muscles of the lower limbs, to help burn fat, strengthen the core muscles and increase resilience. People who have no sports foundation should first spread their feet wider than their shoulders, so that the femur can be turned away, so that the pelvis can lean forward, increase the mobility of the hip joint, and squat better; Those who have exercise habits can spread their feet to shoulder width. Keep your back straight when squatting, otherwise the pressure on your lower back will be too great. Preparation before squat: Squat against the wall with bare hands, let the head, neck and waist stick to the wall, and practice isometric contraction of the muscles on the front and back of the thigh to help stabilize the joints. You can do 8 ~ 10 squats each time, rest in the middle 10 ~ 20 seconds, and repeat for 3 rounds. After practicing squat, you can also carry out weight-bearing training with the help of water bottles, dumbbells and other equipment to strengthen the exercise of upper limb muscles. Squat can also be advanced jump, that is, when you squat to the lowest level, your feet will jump straight, but the impact of squat jump on your knees is great. Ask the doctor and coach in advance if you have any related questions.
Get down? Popsugar/ However, after a period of exercise, people often encounter stagnation, which leads to the delay of weight change, and some people even feel depressed and interrupt their exercise habits. At this time, as long as we increase exercise, adjust exercise time and modify diet content, we can improve and break through the stagnation period.