Squat is known as the "king of strength training", and many fitness movements will be combined with squat movements. Squat seems to exercise the lower body, but it can actually exercise the strength of the whole body. Squatting can effectively stimulate gluteus maximus and skeletal muscle.

The standard action of squat is:

1, back arch.

2. Sit your hips back and the weight falls on your heels.

3, grasp the depth of the squat, generally more than below the water.

4, legs open and shoulder width.

5, squat speed should not be too fast.

Second, push-ups

Push-ups mainly exercise the muscles of upper limbs, waist and abdomen. It is a very simple but effective strength training method. The standard movements are as follows: first, press your hands to the ground, ensure that the distance between your hands is shoulder-width, keep your legs straight, and ensure that your body is straight and can't bend.

Then start to bend your arms and lower your body in parallel. Here, you should make sure that your shoulders and elbows fall vertically, and your torso, hips and lower limbs keep straight. When your body is about to touch the ground, it is an action of propping up your body and returning to its original position.

Although push-ups have a good effect on health, we should do what we can, and don't overload, which will cause adverse reactions such as muscle strain and muscle soreness. For practitioners, 20-30 a day is enough, and then gradually increase the number.

Third, flat plate support

Plate support is a kind of muscle training method similar to push-ups, which is mainly in prone position during exercise. It can effectively exercise transverse abdominal muscles and is recognized as an effective method to train core muscles.

Standard action: prone, elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.

Extended data:

Misunderstanding of indoor sports

Myth 1: Sweating can warm up.

The temperature is high in summer, and people sweat a lot. Some people think that this has achieved the effect of warming up, and there is no need to do any warm-up activities. Actually, it's not. Warm-up activities are not only to warm up the body, but also to move and expand the joints and ligaments.

Especially in indoor environments such as gyms, people choose to lift dumbbells, do equipment and do aerobics. If the joints and ligaments are inactive, they are easy to be injured.

Myth 2: It is advisable to increase the amount of exercise in summer.

In summer, the body consumes a lot, so don't practice wildly in the gym. Ordinary people can control it in two hours. It is best to combine anaerobic and aerobic exercise, so as to achieve good exercise effect. You can choose combination equipment, dumbbells, barbells, etc. First do anaerobic exercise, then do aerobic exercise with treadmills, bicycles and other equipment, and then do 3 to 5 kinds of training movements.

Those with swimming pools can swim. Aerobic exercise should last at least 45 minutes. Don't drink a lot of water during exercise, but follow the principle of "drink less and drink more". Try not to drink ice water or ice soda after summer exercise, which is harmful to your health during exercise.

Myth 3: Take a bath immediately after exercise.

It is not advisable to squat or lie down immediately after summer exercise, nor to take a bath immediately. You should do some finishing exercises, such as walking slowly and stretching, so that your body can slowly dissipate heat and return to normal from the exercise state.

Let the body return to normal for twenty or thirty minutes after exercise, and then take a bath after sweating thoroughly. Avoid catching a cold after exercise and stay away from air conditioning. If you are tired and hungry, don't overeat or eat big fish and meat. You can add some easily absorbed sugary foods, such as bananas and other fruits.

Phoenix net-three effective indoor anaerobic exercises

People's Network-Mistakes in the Pre-,Mid-and Post-stage of Indoor Sports in Summer