What is a scientific and effective fitness method? How long will it take to see the effect? This is a concern of both you and me. Here are some simple and effective fitness methods for you, and your persistence will bring unexpected gains.
The simplest and most effective way to keep fit: walking. Any fitness program should include the exercise of cardiovascular system, with the purpose of enhancing heart function and consuming excess energy. Walking is a fitness method that can be carried out anytime and anywhere without any special equipment (except a slightly better pair of shoes). It is not only suitable for new people who join the fitness ranks, but also suitable for people who exercise regularly.
"An hour's brisk walk can burn about 500 calories," said Dr. Goblin from the Department of Orthopaedics and Sports Rehabilitation at new york Beth Medical Center. Usually we need to consume about 3846 calories to lose 1 kg. Therefore, if you don't do other exercises, it will take about 7 hours and 42 minutes to lose 1 kg.
Cotton, a sports scholar of the American Sports Association, said: "At first, you are not required to leave the sofa for more than 1 hour. For beginners, it should last for about 5~ 10 minutes at the beginning, and then gradually transition to a duration of not less than 30 minutes at a time, and it is best not to increase the time by more than 5 minutes at a time. " Another thing to note is that if you want to increase the speed of walking or increase the slope, you should extend the walking distance appropriately before.
The essentials of fast walking are: the speed is about 1.56- 1.79 m/s, head up and face forward, back straight, arms swinging naturally.
Intermittent training Whether you are a novice who has just joined the fitness ranks or an athlete who exercises regularly, walking or aerobic exercise combined with intermittent training will strengthen the stimulation of the cardiovascular system, thus improving physical function and helping to lose weight.
Cotton said, "For example, changing the pace during a brisk walk can stimulate the body's aerobic metabolism system to adapt. Because the stronger the aerobic metabolism, the stronger the ability to consume more energy. " Intermittent training is to increase the intensity or speed during exercise and keep exercising for 1~2 minutes, and then reduce it to the original intensity or speed for 2~ 10 minutes (depending on the total exercise time and the time required for personal recovery).
Squat fitness must include strength training. Cotton said, "The more muscles you exercise, the more energy you burn." Try to choose a fitness method that allows more muscle groups to participate in sports. Squat is a very good fitness method, which can develop quadriceps femoris, posterior femoris and gluteus muscles.
Peterson, a training expert in Florida, said, "Squat is a very simple and effective fitness method because it can involve most muscle groups of the whole body at the same time." However, Peterson stressed that the standard of action is the key. He said: "Whether the squat can achieve good results depends on whether your movements are standardized. If your movements are not standardized, its effect will not be obvious. "
The standard action should be: spread your legs shoulder width apart, keep your back straight, and then kneel down (Figure 2), with your upper body almost parallel to your lower leg. Cotton said: "At this time, the knee joint should be as far as possible beyond the ankle joint." Goblin suggested, "You can imagine how you sit in a chair, but there are no chairs anywhere."
It may be effective to practice with a chair. Take a chair at first, sit in the chair in a standard posture, and then get up from the chair and stand. Once you feel that you have mastered this standard movement, you can try to get up as soon as your ass touches the chair, and finally do the same movement without the chair, which is the standard squat.
Many people who go to the hospital have knee pain, and many of them are caused by weak quadriceps muscle strength. If you feel pain in your knee when you go downstairs, maybe you need to strengthen your quadriceps. Squat is an effective way to exercise quadriceps femoris.
Lunge?
Like squats, lunges can involve most lower limb muscles, including gluteus, quadriceps and muscles at the back of thighs. In addition, lunges can improve balance more effectively than squats.
The standard action is: one leg takes a big step forward (about 4 to 5 times the length of the foot), the spine is naturally straight, the knee joint of the leg bends about 90 degrees, the weight is concentrated on the leg that has not been taken, and the knee joint is lowered to a position close to the floor. (Figure 3)
Peterson said: "It feels like sitting on a lap that has not been taken away. The leg you are sitting on is the one you want to exercise. "
If you want to increase the difficulty, you can lunge with dumbbells (Figure 4). If you want to exercise the lower limb muscles more comprehensively, you can try to sprint sideways (Figure 5) or backward (Figure 6).
Push-ups can exercise the chest muscles, shoulder muscles, triceps brachii and even the core muscles of the trunk (abdomen and back) if the movements are standardized.
Peterson said: "I like push-ups very much. Their movements are somewhat similar to yoga. When doing push-ups, your pelvis and core parts (abdomen and back) are suspended, and you have to coordinate the muscle strength of each part by yourself to maintain your stability. "
Push-ups are suitable for fitness people at any level of exercise. For those who have just started doing push-ups or have poor physical strength, you can start from the height of the kitchen counter, then slowly move to the table and chair and kneel on the floor to do push-ups. Finally, you can do standard push-ups with your toes and hands touching the ground.
The standard push-up action is: face the floor, and the distance between your hands is slightly wider than your shoulders. Put your toes or knees on the floor, so that your body parts are suspended from your shoulders to your toes or knees. This will allow the muscles behind your hips and abdominal muscles to participate in the exercise, then bend or extend your elbows to lower or support your body, and keep your torso stable throughout the process (Figure 7).
Of course, in the case of very standard technical movements, you can try more difficult push-ups, called "T-shaped stable" push-ups: the whole body is in a push-up position. After completing the push-ups, raise one hand to the same side of the air in a T-shaped posture, and then retract it. After doing a push-up, repeat the same action with the other hand, and the hips will not rotate with the other three limbs during the whole process.
Sit-ups Everyone wants to have a fat-free belly. As long as the technical movements are proper, the familiar sit-ups (and the improved movements on them) are very good fitness methods to realize this ideal.
A standard sit-up should be that the legs are bent about 90 degrees, the back and feet are flat on the floor, the hands are slightly flexed, the fingertips touch the head, and then the abdominal muscles are contracted, so that the head (chin is miniature), neck, shoulders and back are away from the floor in turn (Figure 8).
Never put your hands and fingers behind your head, so as not to strain your neck muscles too hard; Be careful not to hold your breath. The correct breathing rhythm should be to exhale when you get up, inhale when you lie down, and keep your elbows away from the line of sight on both sides of your head, so that your chest and shoulders can be stretched.
Peterson's recommended sit-ups are to lift your feet off the floor and bend your knees 90 degrees, because if your feet are flat on the floor, many people will easily form an arch back and let the hip flexors participate in the exercise (Figure 9).
Sit-ups are a very effective way to exercise abdominal muscles, but if the movements are not standardized, such as hunching your back when doing sit-ups, you will not be able to exercise abdominal muscles.
If you want to exercise the oblique abdominal muscles (that is, the muscles on both sides of the abdomen), you can do side sit-ups. Standard sit-up posture, when getting up, the spine rotates to one side, the right elbow touches the left knee, and the left elbow touches the right knee (Figure 10).
Cotton said: "Before you get up, you have to imagine that you will be in a twisted state. It is very important to twist your body first. Only in this way will the abdominal oblique muscle pull you up. "
But remember, it is impossible to get a flat abdomen just by sit-ups. Losing abdominal fat needs to follow a very important basic law-the energy consumed is greater than the energy consumed. Sit-ups can exercise abdominal muscles, but don't mistake energy consumption for energy intake. This is the most fundamental law that fitness should follow.
Bowing and rowing is another simple and effective way to keep fit, which can involve most of the upper back muscles and biceps brachii.
The standard posture of leaning over and rowing is: stand shoulder-width apart with your feet, slightly bend your knees, tighten your abdominal muscles, keep your back straight, lean your pelvis forward slightly (if you have difficulty in keeping this posture, you can share the weight by sitting on an inclined stool), and extend the upper part of your spine to increase support. Hold the dumbbell or barbell with your hands shoulder width apart, and your arms will naturally droop. Bend your elbow to pull the dumbbell or barbell to your body, then stay in this position for a short time, and then slowly put it down to the initial position. Breathing rhythm should be exhaling when lifting dumbbells or barbells, and inhaling when putting them down (Figure 12). Beginners attach importance to safety and should not bear too much weight.
The fast fitness method recommends getting up and running around 6 am for at least 20 minutes. Exercise in the afternoon at least three times a week.
Abdominal muscles I personally think my abdominal muscles are better, but I still have to stick to it. I do it 3-4 times a week, but unlike other muscles, I have to stimulate it constantly, so I have to be exhausted every time to achieve the effect. The interval between them is preferably about one minute. I'm going to do about six groups.
The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.
Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.
Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.
Lie flat on your chest and lift the barbell. Weight depends on your own situation. 10 each group, 3-5 groups at a time. Push-ups, 30 in each group, do 3-5 groups.
Dumbbell arms and tensioners should also be made in groups. According to your own situation, 3-5 groups, 50 dumbbells in each group, each group 15 arm and stretcher.
If you have a lot of fat, you should stick to aerobic exercise. Running is very effective, it can reduce excess fat and show your muscles better.
Besides, you should pay great attention to your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food. Exercise and diet can be well combined to get twice the result with half the effort. Do the above, and persevere, persevere, I believe you will achieve your goal.
How to build a perfect figure The first preparation equipment: rings (if you are not in the gym and lack this equipment, it is ok to replace it with two mineral water bottles filled with water)
Target parts: waist, abdomen and arms.
Stand up straight with your legs slightly apart, and keep your abdomen closed. Then bend your elbow and hold two rings slightly, about 15cm, and the action lasts for 20 seconds.
Stand up straight with your legs slightly apart, keep your abdomen in a closed state, then bend your elbows and hold two rings respectively, and open your hands as far as possible to both sides for 20 seconds.
The second kind of preparation equipment: pole (the clothes fork usually used at home is also very suitable)
Target parts: waist, abdomen and arms.
Legs slightly apart, upright, abdomen kept in a state of abdomen, and then palms down on both sides of the pole, palm spacing of about 40cm, the action lasted for 20 seconds.
Legs slightly apart, stand up straight and tuck in. Then, hold both sides of the pole with palms down, with the distance between palms about 40cm, then straighten your hands up and lift the pole for 20 seconds.
Stand up straight with your legs slightly apart, keep your abdomen in a closed state, and then hold the pole behind you with your hands back. The distance between the palms is about 40cm, and the pole is placed at the height of the hips. The action lasts for 20 seconds.
The third preparation equipment: small fitness ball (football, basketball or volleyball are good substitutes)
Target parts: waist and abdomen, arms and legs.
Stand up straight with your feet together, then bend your left leg to hip height, keep your right leg upright, bend your elbows with your hands, and put the fitness ball on your left knee. 15 seconds.
Stand up straight with your feet together, then straighten your left leg back and lift it to hip height. Hold the fitness ball in your hand and straighten it along the shoulder Gao Xiangqian, with the upper body leaning forward15s.
Stand up straight with your feet together, then lift your left leg to hip height, keep your right leg upright, hold the fitness ball with your hands straight and put it on your left leg knee, and lean back slightly 15 seconds.