What are the most practical fitness actions to lose weight? Fitness is good for people's health. There are many exercises. Some people will lose weight through fitness. Losing weight is a long-term process. Here I share the most practical fitness moves.
What are the most practical exercises to lose weight? 1 1, self-weight arm flexion and extension.
Action essentials: Hold your hands in a higher position, bend your elbows at the beginning of the action, let your body fall, and then support your body with the triceps brachii on the back of your arm. This action requires that our bodies are always in a vertical state.
Step 2 kick
Action essentials: find a step, then step up with one leg, then kick forward, and finally return to the original road, with the other leg alternating. Our hands play a role in balancing the body in this process.
3, self-respect squat
Action essentials: put your hands on your waist, keep your upper body straight, and squat until your thighs are parallel to the ground. What we need to pay attention to in the whole movement is that your back should always be straight, which not only ensures the accuracy of the movement, but also reduces the possibility of waist injury.
Step 4 push-ups
Action essentials: put your feet together on your toes, put your hands on the ground, sink your shoulders and lower your body. Think about getting our breasts closer to the ground, as close as possible. If you think the action is too simple, you can reduce the distance between your hands to increase the difficulty.
5. Roll your stomach
Action essentials: keep the upper body balanced, keep your hands off the ground, take your hips as the position, and push your legs forward at the beginning of the action, so that the abdominal muscles are continuously stimulated and keep contracting and stretching.
Step 6 stab
Action essentials: Hands akimbo, one leg backward, toes on the ground, and the other leg in front of your body. At the beginning of the action, the body is lowered downwards to stretch the quadriceps femoris in the front thigh. This action can be used not only as an exercise action, but also as a static stretching action.
7. Jumping box
Action essentials: find a higher step, keep your body balanced, and jump with your feet together.
What are the most practical exercises to lose weight? 2. The most practical novice fitness program.
Before training, warm up for about half an hour, 1-2 group is enough. It can be brisk walking, running, spinning and other types of aerobic exercise.
The training plan can be divided into: shoulders, back, arms, chest, abdomen, buttocks and legs from top to bottom. Novices can train one part in a single event every day, just to relax and rest the part they trained the day before yesterday. A whole set of training programs can achieve the effect of whole-body training.
First, shoulders. The deltoid muscle of the shoulder is one of the muscles that widen the shoulder, and it is divided into the front bundle, the back bundle and the middle bundle. Introduce the action of deltoid muscle touching toe. The main points of action are: feet are shoulder width apart, holding dumbbells, lifting them from bottom to top, and lifting them to eye level, without moving other parts of the body, using only the strength of arms and shoulders.
Come back. Pull down the sitting posture apparatus for 3-4 groups * 12- 15 times, or pull down the V bar for 3-4 groups * 12- 15 times.
There is an old saying that "the layman looks at the abdomen, the novice looks at the chest, the expert looks at the back, and the expert looks at the legs." In fact, the harvest of the novice map is far beyond everyone's imagination. Novices should pay more attention to the importance of back muscles and even give priority to practicing back!
Arm. Under the rope, the target muscle: triceps brachii, each group 10- 12 times, for 4 groups.
Action essentials: adjust the weight that suits you, hold the rope with both hands, relax the wrist, hold the root of the rope with both hands, slowly press down until the arms are nearly straight, and then separate to the sides, which is a bit like drawing a figure of eight, while the forearm rotates inward to straighten the rope. Pause 1-2 seconds and recover slowly.
Chest. Tilt bench press dumbbells 8- 12 times in each group, and do 4 groups.
Action essentials: adjust your weight, adjust the angle to about 45 degrees to 60 degrees, push the dumbbells to the position where they almost touch each other, make a short stay, contract at the highest point, and then slowly and steadily drop to the initial position, so that the whole action remains stable. Because you need to mobilize the stabilizing muscles to maintain balance, it is more challenging to use dumbbells to recline and push up than barbells.
Abdomen. Leg lifting and belly rolling, 10/ group, do 2~3 groups.
Action essentials: lie on your back, palms down, and arms naturally extend to your side. Cross your legs (ankles), push your abdomen, lift it, and bend your knees slightly. Exert force on the lower abdomen, straighten your legs and lift them hard to drive your hips as far as possible off the ground.
Hips and legs. Barbell squat, feet shoulder-to-shoulder, knees pointing to toes, back extended. When squatting, don't let your knees exceed your toes.
Squat is the king of hip training, and there is also a saying that "no squat, no hip".