What parts should I exercise for fitness? Exercise is the basic way to keep healthy. In our daily exercise, the effect of losing weight is also very obvious. This exercise is something we often do. Now let's share the skills of which parts to exercise in fitness. I hope it works for you! !

What parts should I exercise in fitness? 1 1. Improve sexual ability, starting with leg exercises.

Hardness: 98 degrees

It is no exaggeration to be in the most difficult position. Although most fitness instructors are men, it is difficult for China people to talk about such explicit issues. People who haven't been friends with fitness instructors for three or four months are speechless after being killed, and it is even more unfair to be suspected of impotence. The reporter learned in the interview that men are much more shy than women when asking such privacy questions.

Although it is difficult to talk, men are most eager for help in this area. According to the personal trainer, after a couple heard that leg exercises can enhance their sexual ability during fitness, the wife couldn't wait to take her husband to do leg exercises.

The coach told reporters that it is generally said that people get old first. Exercising legs can promote blood circulation, improve cardiopulmonary function, and most importantly, promote the growth of testosterone and improve the quality of sexual life.

Tips for personal education: You can use squats to mobilize every muscle on your body, and you can also use two special methods: First, exercise your anal control ability once a day in the morning and evening, by keeping the anus contracted or expanded for 6 seconds and repeating it; Second, the wife or someone else will rub their palms and stick them on your husband's kidneys.

Step 2 remove a woman's chest

Indescribability: 85 degrees

As a man, he has a chest as soft and stylish as a woman, which is really hard to bear. Zou told reporters that people with this kind of difficulty are generally obese, because too much fat accumulates and wraps up their muscles. In order to get rid of this trouble, some people try their best to practice their chest muscles. Because of their uneven arm strength, it is easy to practice big breasts and small breasts, which is even more ugly.

Tips for Personal Education: The best way to reduce your chest is to do push-ups and chest pushes. Different from muscle augmentation, the weight of chest push should be 60% of the maximum you can bear, and each group should recommend it several times, at least 12 times. Each group should have a short rest time. If push-ups are difficult at first, you can change to kneeling, kneeling on your knees, and the upper limb movements are the same as push-ups.

3. The wife's shoulders and hips are tilted upward.

Hardness: 79 degrees

Women's hips should be upturned. In fact, many men also want to have an upturned ass, which looks much better when they wear pants. Streamlining is not only designed for women, but also for men, and the best way to make the buttocks upturned is to increase the muscle content of the buttocks.

Personal training tips: If the strength is not enough, you can just carry the empty bar at first, without adding weight, and then gradually increase the weight of barbells, 25 in each group, 4 groups at a time, and pay attention to the hip strength. There is no barbell at home, so you can take the method of carrying people behind your back (it is suggested that you can be a wife) and hold the wall to do it, so as not to be overwhelmed.

Your stomach is too big to see your feet.

Undescriptability: 6 1 degree

Now there are more and more men with beer bellies and potbellies, and Mr. Zhang almost had an accident because of his big belly. He told reporters that driving by himself often affects the control of the steering wheel because of his big stomach. When he swerved suddenly to avoid the car, the steering wheel hit his stomach and could not move. Fortunately, the other party reacted quickly, otherwise the consequences would be unimaginable.

Tips for personal education: Combined with anaerobic aerobic exercise, reduce subcutaneous fat content through anaerobic exercise, increase muscle content through aerobic training, and change the body shape of Yali's belly and calf by doing sit-ups and jogging.

2. What should I pay attention to in fitness?

1, necessary warm-up activities

You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. So it's best to spend 5- 10 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.

2. Extremely necessary stretching exercise

There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.

3. Overloading weightlifting

When you see more than 30 candles on the birthday cake, you can't help thinking how time flies, but this is not the reason why you rushed into the gym to grab the dumbbell you first saw, nor is it an excuse for you to make a fitness plan beyond your ability on a whim. You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that taking your time is the key to exercise. Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning.

In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury. From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.

4. excessive exercise

Since the purpose of fitness is to stay strong in the future, don't expect to win the "gold medal" at once. Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you have done too much exercise. Many coaches think this is the primary reason why most people give up halfway. Because once they feel that exercise brings them discomfort, it is difficult for them to stick to it.

In addition, if you feel that you are in poor health, you can choose some relaxing exercises to finish. People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. In any case, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.

5, the necessary supplement of water

Remember, when you exercise, your body will lose water quickly because of sweating. These liquids must be replenished in time, otherwise your body will dehydrate and feel thirsty as time goes by. So, don't forget to hydrate your body from beginning to end. Generally speaking, the human body needs 8 breasts of water every day, and needs more when it starts to exercise. In addition, drinking plenty of water can help reduce hunger and your appetite for food (Weber interjects here: the best way to replenish water is to drink less at a time and drink more).

6. Excessive dependence on climbers

Sometimes you feel very tired and the effect of exercise is not as good as you think. At this time, you still hope to get more benefits through exercise, so you desperately "run" on the mountaineer until your body can't stand it. You should know that this kind of "passive" exercise-relying on the climber to chase himself to complete the task, will only do harm to the body, but will not achieve the purpose of exercise. At this time, the rock climber is just a tool to help your joints move mechanically, not a helper for your movement.

Therefore, it is important for you to choose a reasonable exercise intensity and correct methods for yourself, rather than a "passive method" that keeps your body in a passive state.

What parts should I exercise in fitness? Step 2 breathe synchronously

Breathe every time you do an action, and breathing is done during the action.

1. When the muscles contract, hold your breath instantly and exhale quickly, and when the muscles stretch, inhale slowly. Generally, this breathing method is used when the load is heavy, the action is carried out in supine position, or the shoulder strap and chest and abdomen must be fixed. For example, when doing "wide push behind the neck", "supine push" and "leg lift". In chest exercises, in order to reach the requirements of keeping your chest as high as possible and sinking your shoulders, you are allowed to inhale deeply, such as "supine birds", but you must hold your breath for a short time and exhale spewing.

2. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and concession exercises. For example, when doing "dumbbell bending" and "bird standing". This method emphasizes the concentration of ideas.

Second, asynchronous breathing

Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise.

1, several actions in one breath. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, do "push-ups", "parallel bars arm flexion and extension" and other actions.

2. Breathe several times at a time. When you are overloaded (more than 90% of the weight you can bear) or your body is close to fatigue, adjust your breathing so that you can try to complete another action exercise. For example, when doing barbell squats and leg lifts. This way of breathing emphasizes overload training.

Third, freely adjust breathing method

In low-intensity training, breathing can often be adjusted freely. "Heel lifting", "jogging" and "cycling" generally use this method to breathe. In short, the breathing style in bodybuilding exercises should change with the movements. Correct breathing not only plays the role of "oxygen supply", but also can fix the shoulder strap, which plays an important role in adjusting posture and assisting in completing movements.