The methods of physical exercise include: exercise can help us quickly excrete toxins from the body, and a full state is more conducive to our positive welcome to life. Some exercises are not suitable for everyone. If you know the method of physical exercise, act quickly!
The methods of physical exercise are 1. Life is busy, and the subway is crowded with tired people every day. More and more people give up physical exercise and immerse themselves in computers and mobile phones. Life should not be like this. Exercise, keep your body and mind smooth, and live a relaxed life.
run quickly
Running is our most commonly used and favorite fitness method, and streets and fields are the best places for us to run.
swim
Swimming includes competitive swimming and practical swimming. Experience the joy of life while exercising.
ball
Whether it's table tennis or basketball, it's the entertainment we have the most contact with. Why don't you find some friends and get together?
yoga
In a fast-paced society, yoga may be the best way to keep fit. It can not only shape the body, but also calm the mind.
Fencing and boxing
Challenge sports, fencing and boxing are the best ways to experience physical flexibility and strength.
ride a horse
Being a man on horseback is something that many people envy. Riding a horse can not only exercise physical fitness, but also enhance consciousness.
The methods of physical exercise include 2. Physical exercise contributes to physical health and physical and mental happiness, but unscientific physical exercise methods are harmful to health. Different exercise methods have different effects on all aspects of the body. In order to achieve the purpose of physical exercise, it is necessary to adopt certain scientific exercise methods.
Repeated practice method
Under the condition that the data of exercise structure and exercise load are unchanged and relatively fixed, the method of repeated exercises according to the basic requirements of completing movements plays a great role in improving physical fitness and organ function level, and is a necessary means to master technology to enhance physical fitness.
Intermittent exercise method
Strictly stipulate the content intensity of each exercise and the rest time between groups of each exercise. This method has higher requirements for the body, which can cause profound changes in the structure, function and biochemistry of the body, and has a good effect on strengthening the cardiopulmonary function and improving the anti-fatigue ability.
Continuous practice method
This method is a long-term low-intensity exercise method, which is mainly used to exercise the heart and enhance aerobic metabolism.
Cyclic exercise method
Cycling exercises are composed of several exercises with different contents. Practitioners complete certain exercises at various time points according to the specified time. This kind of exercise method has low technical requirements for practitioners, but it is simple and practical. It can make full use of time, increase the amount of exercise and practice density of practitioners, and play a very good role in enhancing physical fitness and basic activity ability.
The method of exercise includes three simple exercise skills.
body-building
There are many kinds of aerobic exercise, such as yoga, belly dancing, weight-loss exercises and so on. , you can choose according to your own situation and preferences. The venue can be in the gym or at home, and you can learn from professional coaches or watch videos. Exercise 5 ~ 6 times a week, 2 groups each time, 20 ~ 30 minutes in each group, with an interval of 15 minutes. The difficulty should be gradual to avoid high-strength stretching.
Latin dance
Latin dance can fully release emotions, relieve stress, improve body flexibility, enhance heart and lung function, and can exercise every part of the human body, especially for shaping the curves of waist, abdomen and buttocks.
jogging
Jogging only requires a pair of running shoes and a suit of sportswear. The venue can be changed at will. It can be used on roads, parks and indoors. It takes about 40 minutes to run two or three times a week. Warm-up activities should be carried out before running. Running speed should be controlled at 120 to 140 times per minute, and you can feel a little short of breath. Don't go out running if the air pollution is serious.
Indoor rock climbing
This sport not only helps people to exercise their physical functions, but also enables people to exercise good psychological quality and will quality, so that people can enjoy the happiness of success after overcoming difficulties.
swim
Swimming is the most effective aerobic exercise to lose weight, but there are certain requirements for the venue. Be sure to go to a safe, hygienic and regular swimming place, and the intensity will gradually increase according to your own physique. The ideal state is to swim 1000 meters twice or three times a week. For safety reasons, beginners can use swimming AIDS such as lifebuoys.
Physical therapy ball
Fitness ball can improve people's flexibility, strength, balance, posture and cardiopulmonary function, which is very suitable for office workers with poor posture caused by sedentary.
Ride a bike
Some people commented that cyclists have the best figure. A bicycle can exercise by riding to and from work every day, and it is also very environmentally friendly. You can ride four to five kilometers a day, and the speed can be controlled by yourself. It should be noted that the seat and handlebar should be adjusted to a suitable height, and the seat should not be too hard. Now the road traffic situation is complicated, so we must pay attention to safety.
Simple tips for exercise.
1, single-stop climbing
First of all, adjust your posture, abdomen, back straight and lean forward.
Pay attention to keep your elbows naturally bent. When standing and stepping, you must add resistance, not stepping empty, and keep breathing freely. It is best to choose shoes with thick soles. This action can exercise quadriceps femoris and brachialis major, increase muscle endurance and strength, improve cardiopulmonary function, reduce fat and relieve stress.
2. Before kicking
Separate your feet, tuck in your abdomen, bend your knees naturally, protect your face with your hands, lift your left leg 90 degrees, then put it down and kick out your right leg. When kicking out, the knee joint naturally bends.
Be careful not to pursue the height of playing football too much to avoid injury, and gradually improve your training according to your own specific situation. This action can exercise quadriceps, calves and arms, lose weight quickly and improve muscle coordination. It is also a simple self-defense action.
3. Squat down with your back to the ball.
Put the fitness ball on the wall, turn your back on the ball, tighten your abdomen, put your hands on your waist, the difference between your front and back feet is 45 degrees, your toes are forward, keep your lunge at 90 degrees before and after, and repeat after two seconds.
Pay attention to aerobic exercise. When the right leg bends 90 degrees, the left foot is close to the ground and the body remains neutral all the time. Don't lean forward and lean back, the fitness ball should be stable. Keep breathing naturally during the process. This action can exercise quadriceps and buttocks, which is very helpful for lifting buttocks and shaping leg curves.
Step 4 do barbell exercises
First, prepare two small barbell pieces, separate your feet and tighten your abdomen. Keep your lower body still, turn right, and at the same time stretch your left hand forward, bend your right hand 90 degrees, and then repeat the other side.
Note that the elbow joint should not be higher than the shoulder, keep the joint naturally bent, and don't blindly increase the weight. Follow the rhythm of music in the process and naturally adjust your breathing. This action can exercise the shoulders.
Step 5 sit-ups on the ball
Put the fitness ball on your back, bend your feet 90 degrees to support, put one hand on the back of your head, press the fingers of the other hand on your abdomen, roll up and tighten your abdomen for two seconds, and then slowly recover.
Pay attention to the abdomen to tighten at all times, and the fitness ball must be steady and slow. If you feel tired in the neck, you can close your chin slightly. Exhale when rolling up and inhale when recovering. This action can exercise rectus abdominis, reduce excess abdominal fat, enhance waist and abdomen strength, exercise the balance ability of the body, improve gastrointestinal function, and is especially helpful for constipation.
A form of exercise
In fact, you don't have to exercise deliberately, and the effect of exercise is not necessarily good. Walking is a good exercise, but running is the best exercise. Walking has far less influence on health than running. Office workers can insist on running home from work every day. If they run for half an hour at work and half an hour after work, they will run for an hour every day, so that their bodies will get good exercise.
Cycling is also a form of exercise. Many people may think that cycling is too slow and a waste of time. Actually, it's not like this. You can get up early every day 10 minutes, go to work by bike, buy food or ride a bike. In this way, it's much faster than walking, and you exercise yourself.
In fact, there are many ways to exercise, so you don't need to take time out to exercise. Before going to bed and after getting up, these are good opportunities for exercise. Stretching before going to bed and stretching after getting up are both good exercise methods.