Exercise and fitness methods suitable for fast-paced busy people. Nowadays, many people have no time to exercise because of their busy work. In fact, there are many simple exercise and fitness methods in daily life, which are very suitable for busy people with fast pace. Let's share the exercise and fitness methods suitable for fast-paced busy people. Let's have a look.

Exercise fitness method suitable for fast-paced busy people1;

Stand with your feet shoulder width apart, hold your chest out and tilt your head slightly. Open your eyes wide and try to move your eyes (don't move your head). First, turn from right to left 10 times, and turn from left to right 10 times. Then stop, relax your muscles and repeat the above exercise three times. This method is best done in the garden in the morning, which can refresh your mind and improve your eyesight.

Turned my head:

Stand on the ground or sit in a chair, chest out and abdomen in, head slightly lower, first turn clockwise 10, then turn counterclockwise 10. This method can exercise the muscle joints of the neck, make the blood flow unobstructed, supply blood to the head better, and prevent and treat nervous headache, insomnia, cervical hyperosteogeny, neck-shoulder syndrome, neck stiffness and other diseases.

Turn around:

Stand on the ground, chest out and abdomen in, arms akimbo, legs slightly apart, four fingers together in front, thumb behind waist, first turn waist clockwise 10 times, then counterclockwise 10 times. This method can exercise the muscle joints of the waist to make them strong, and can prevent and treat chronic lumbar muscle strain, lumbar hyperosteogeny, rheumatic low back pain, sciatica and so on.

Turn your legs:

Stand on the ground, put your legs together, squat down, put your knees in your hands, first turn your legs clockwise 10 turn, and then turn them counterclockwise 10 turn. This method can enhance the muscle strength of knee joint and tendon, prevent the leg from getting old, and prevent and treat varicose veins of lower limbs, sciatica, knee arthritis, calf cramps and other diseases.

Exercise and fitness methods suitable for fast-paced busy people 2 What are the better exercise and fitness methods?

Flexion and extension of parallel bars: pectoral muscle, triceps muscle and deltoid muscle (toe) are the main muscles, and latissimus dorsi and trapezius muscle are also practiced.

The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, hold your head up and hold your chest up, the trunk and upper limbs are perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action:

1, slowly reduce the speed, as far as possible.

2, the body should not shake at will, to maintain balance.

3, don't complete the action in the back and forth swing of the body.

The arm flexion and extension of parallel bars is a sport, and different movements require different exercise effects on the main pectoral muscles and triceps brachii.

1, the choice of grip distance: the narrow grip stimulates the triceps brachii more, and the wide grip stimulates the pectoral muscle more.

2, the choice of upper body inclination (side view): focus on the upper body of triceps brachii, the body should be backward, let the arm complete the movement behind the body; Focus on chest muscles and lean forward.

3. The angle between the upper arm and the trunk (from the back): Focus on the straight clamp of the triceps brachii, don't be splayed when you put it down, and keep your arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.

The pectoral muscle includes the upper part of the pectoral muscle, the inner part of the pectoral muscle and the outer part of the pectoral muscle. Do a warm-up group of 20 small weights first, and then

I have never been interested in flat bench press, because flat bench press will stimulate the toe of deltoid muscle too much. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.

Inside the pectoral muscle: sitting posture equipment clamps the chest.

As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.