Nowadays, many people will exercise at home, but we should pay attention to the method when exercising, and we can't force it, otherwise it will tear our muscles. It should be based on good health, so the following are the basic actions of fitness.
The basic action of fitness is 1 squat.
This is the first choice for many athletes' strength training. As Frederic Field said, "This movement should be suitable for everyone from housewives to weightlifters."
Squat exercises the muscles of hip, quadriceps femoris, hamstring, erector spinae and waist, which can increase the bone density of spine and legs, increase the strength of the whole body and improve the coordination of the body.
The most basic squat movement is standing barbell squat, but it has many variations, such as sumo squat, one-legged squat, barbell neck squat, lunge squat, free squat, weightlifting squat, dumbbell squat, Smith squat, squat, hacker squat, jumping squat, fitness ball squat and so on.
The correct way:
Use a barbell lock to prevent the barbell piece from slipping;
The barbell should be placed on the trapezius muscle, not on the neck and not too low.
Stand with your feet as wide as or slightly wider than your shoulders, with your toes facing 35 degrees outward;
Knees and toes point in the same direction, and make sure that the knees do not exceed the toes when squatting;
Hold your head high;
Tighten the abdomen;
Keep your waist naturally bent, and don't bend your spine or overstretch under high load.
Knees straight, but not locked;
Squat until the thigh and calf form an angle of 120-90 degrees.
Inhale when squatting, exhale when standing up, and don't breathe too deeply.
Basic Fitness Action 2: Action 1: Jump in and out.
Jumping is a very practical warm-up action, which can mobilize most muscles after completion.
Action 2: Squat.
Squats with bare hands can effectively strengthen the strength of thigh muscles.
Action 3: Push-ups
Classic training action, it goes without saying!
Action 4: Lift your knees on the ground.
Action 5: Straight arm kick
This action is a very effective exercise for shoulder, abdominal muscles and core stability.
Action 6: Pull-ups.
Action 7: Flexion and extension of parallel bars arm
If you can finish this action, it means that you are almost out of fitness novice. This action mainly trains muscles such as pectoral muscle, triceps brachii, deltoid muscle (toe), and can also train muscles such as latissimus dorsi and trapezius muscle.
The basic action of fitness 3 static stretching exercise
Static stretching is very important for damage prevention and recovery. Static stretching should be carried out after exercise, and static stretching before exercise may limit the exertion of muscles and have limited effect on preventing injury. When doing static stretching, do it equally on both sides.
1, scapula stretching:
This is a simple and effective stretching action, especially stretching the muscles around the shoulder joint. This kind of stretching is especially helpful for weightlifting and throwing.
Exercise: Stand with your feet apart and hip width apart, with your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.
2. Upper back stretching:
This simple stretching action is mainly to stretch the muscles of the upper back, which is especially helpful for throwing.
Exercise: Cross your fingers, palms outward, raise your hands to chest height, straighten your arms, lock your elbows, and push your shoulders forward.
3. Posterior extension of latissimus dorsi:
This stretching directly acts on latissimus dorsi, which is suitable for weightlifting, rowing and field events.
Practice: stand in front of a bracket that can support your own weight, grab it with both hands, lean back and bend your knees. Push your legs to the ground and pull your arms back.
4. Chest muscle stretching:
This action is mainly to stretch the muscles on the upper edge of the chest, which can relax the muscles and increase the softness. This kind of stretching is also helpful to the recovery after throwing exercise training.
Exercise: Stand beside a stable upright support. After putting one hand on the bracket, keep the upper arm on the same plane as the shoulder. Push forward slowly until the chest muscles feel stretched.
5.ITB stretches:
The iliotibial tract is a banded connective tissue located under the lateral thigh. Runners, walkers, gymnasts and dancers should often do this stretching exercise to prevent pain caused by inflammation around the knee (iliotibial tract syndrome).
Exercise: Open your feet, hip width apart, and stand up straight. With one foot on the other, lift the other arm over your head to keep balance. Repeat this action on the other side.
The basic action of fitness is action 1: squat.
Key points of squat:
Stand with your feet shoulder-width apart, with your toes facing outwards, your back straight and your core tightened. Hold the barbell with your hands at a distance and lift it to the back of your neck. Keep your body stable, keep your back straight, sit your hips back, kneel down, get up and stand until your thighs are parallel to the ground or slightly lower.
Frequently asked questions about squats:
1, keep your back straight during the whole movement. The strength of squat is transmitted through the waist and back. If the arch back is not straight, too much force will gather at the waist, which is easy to cause damage to the waist. Of course, it is wrong to bend your back.
2. Sit your hips back, not down. Squat is a habitual action pattern of many novices, but it will lead to unstable center of gravity, and unconsciously stand on tiptoe when squatting, which will cause excessive pressure on the knees. Therefore, in the process of squatting, we should cultivate the consciousness of hip flexion, first bend the hip and then bend the knee, that is, the hip joint will sit and then bend the knee.
Keep your knees and toes in the same direction. For many novices, due to the lack of leg strength, the knee will be unconsciously buckled at the moment of getting up, which accelerates the wear of the knee joint. Therefore, in the process of squatting, we should consciously control it. If you can't control it, you can use elastic belt to assist.
4. blink your ass. Hip blink refers to the small up-and-down movement of the hips caused by the rapid change of pelvic position when squatting at the bottom. The reason for this phenomenon may be that the ankle is not flexible enough, the core muscles are not activated or the standing distance is too narrow. Therefore, to change this situation, it is necessary to improve the flexibility of the ankle joint, strengthen the core strength, and adjust the distance between stations.
5. Don't force your knees not to exceed your toes. It doesn't make much sense to say that knees don't exceed toes. Whether the knee will exceed the toe is different due to factors such as stress mode, squat range and individual differences. Many times, the knees will definitely exceed the toes.
If you force your knees not to exceed your toes, your upper body will lean forward too much, causing excessive pressure on your back. Therefore, in the process of squatting, as long as you can ensure that the center of gravity falls on the sole of your foot, you must conform to your own physiological characteristics to complete the action.