More practical fitness movements, fitness is actually very important to us. With the development of the times, fitness is loved by more and more people, but because many office workers live a nine-to-five life, they don't have enough time to go to the gym to exercise. Let's take a look at more practical fitness movements and related materials.

Practical fitness movements 1 First, lift your legs in place.

Many people will go into a misunderstanding when training in some projects. Putting their bodies directly into high-intensity training will not only damage muscles, but also the organs of the human body are in a high-intensity state, so warm-up is the key, and leg lifting at home is a good warm-up project. If you are in the park, you can choose to run to warm up and let your body adapt to the training state.

Leg lifting requires the upper body to stand upright, and the thighs should be parallel to the ground after leg lifting. During this process, you should breathe evenly, and the speed should not be too fast, which will cause muscle injury and serious muscle strain, and you will not get a good warm-up effect. Doing leg lifts within 30 times can make the body adapt to the training state and achieve the effect of warm-up, and then carry out training in other projects, so that not only can the body accept the exercise state, but also the effect of training projects can be behind.

Second, shoulder push-ups

You can't have professional fitness equipment in indoor fitness or outdoor park fitness, and you can't get the effect of professional training in the gym. For example, the equipment in the gym can train the muscle groups in all parts of our body, but training outdoors or indoors has no such professional effect. Therefore, we should arrange our own training plan and train the muscle groups of all parts of the body in turn.

Train from neck, upper limbs, abdomen, waist, lower limbs and feet in turn. Shoulder push-ups can train neck muscle activities and shoulder muscle groups, making shoulders more powerful and muscle lines more perfect. When training this movement, if you are a person with a shoulder injury or who has not exercised for a long time, you should do it in moderation, and don't increase the burden on your shoulders in order to pursue the training effect.

Third, all kinds of push-ups.

There are many kinds of push-ups. Push-ups are mainly exerted by the muscles of the chest and upper limbs, which can effectively train the muscles of these parts of the body and make them full of strength. In order to obtain good training effect, we can combine various push-ups, such as one-handed push-ups, upward inclined push-ups and so on.

A variety of push-ups can make the muscles of the whole body exercise and get a good fitness effect, and push-ups can be done not only in the gym, but also at home or in the park, so it is a good choice.

Fourth, pull-ups

We have had this pull-up project since primary school. This project is mainly used to train back muscles. You need to use the horizontal bar to practice this project, so you can go to the park or install the horizontal bar at home, so you don't have to go to the park when you get home from work, and it saves time and effort to exercise at home. Practicing pull-ups can make the whole back muscle lines perfect and get a strong posture.

More practical fitness exercise II. First of all, abdomen.

Abdominal tuck, also known as semi-sit-ups, is the best choice for home fitness, with low fitness intensity and obvious fitness effect anytime and anywhere. Rolling the abdomen can fully exercise the abdominal muscles and build a small waist and eight-pack abdominal muscles.

Not only that, related surveys show that the abdomen is the part with the highest body fat rate and the most prone to gain weight. Exercising the abdomen by rolling the abdomen can effectively consume abdominal fat, not only reduce the abdomen, but also play a certain role in the consumption of whole body fat.

Second, yoga.

Yoga is usually regarded as a female sport, which just shows that yoga has low fitness intensity and low fitness requirements.

You can practice yoga easily with only a yoga mat or even without a yoga mat. Yoga can not only help people to relieve fatigue and improve their mentality, but also help to cultivate self-cultivation and shape themselves. It is a suitable choice for indoor fitness.

Third, jump rope.

Skipping rope is no stranger to most people. Skipping rope is a simple childhood game and a good choice for indoor fitness.

You only need a certain venue and skipping rope, so you can exercise easily at any time, and skipping rope doesn't require much time and physical strength, so it is suitable for people of all ages to exercise.

Moreover, skipping rope is a whole-body exercise, which can achieve the effect of consuming whole body fat.

Fourth, hula hoop

Hula hoop is very popular with women who lose weight, because it can not only consume abdominal fat, but also shape the waist curve, which has a very obvious slimming effect.

Hula hoop is a very convenient indoor sport for busy people. As long as you prepare a hula hoop at home, you can go to thin belly anytime and anywhere. Why not?

Five, push-ups

Compared with yoga, push-ups are a relatively masculine exercise. Push-ups have higher requirements for arm strength and endurance and greater fitness intensity, so they are very popular among men.

Push-ups can not only exercise the arm muscles, but also play a certain role in shaping the whole body muscles, which can optimize the body curve and achieve the effect of shaping and reducing fat.

Six, squat

Squats without barbells also have a very effective fitness effect. Squat can not only thin legs but also lift hips, which is an indispensable fitness exercise in the fitness world.

Squats require us to stand up straight. If you think squat is effortless, then your squat is not standard, and the fitness intensity of standard squat is relatively high.

Therefore, by mastering the standard squat movements, you can easily stovepipe your hips anytime and anywhere.

Seven, Bobby jumps.

Bobby jump is also called the most tiring exercise in fitness. Bobby jump is a full-body exercise with high fitness intensity, which can fully exercise the muscles of the whole body.

Bobby jump has low dependence on equipment and is very suitable for family sports. However, due to its high fitness intensity, you should be prepared to exercise your joints even at home.

Practical Fitness Action 3 Action 1: Squat.

Squat is good for all muscles, and it is an effective breakthrough for the bottleneck of your muscle strength growth.

Hold your head high and stand back; After the scapula contracts, put the bar on the raised trapezius and deltoid muscles, and hold the bar with both hands to stabilize it; Generally, the distance between your feet is shoulder width, while inhaling, slowly bend your knees to control your squat. When you squat, the direction of your knees is the same as that of your toes. When squatting until the thigh is parallel to the ground or slightly lower than the knee joint, keep squatting for 65,438+0-2 seconds, exhale, and your legs are strong.

Action 2: bench press

Objectives: pectoralis major, deltoid and triceps brachii.

The focus of exercise will be different with different grip distances: a wider grip distance focuses on training the chest, while a narrower grip distance stimulates the triceps brachii and deltoid muscles more.

Lie on your back, with your head, upper back and buttocks touching the stool surface to get firm support, and your legs naturally separate and step on the ground. Hold the barbell bar completely in the forehand, and the distance between the hands is slightly wider than the shoulders. Remove the barbell from the bench press, straighten your arms, make the barbell directly above the clavicle, and sink your shoulders.

Tighten the scapula. Slowly put down the barbell under complete control and gently touch the chest under the nipple. Then push the barbell up and back slightly, so that the barbell returns to the top of the clavicle. At this time, the elbow can be locked or not completely straight. The scapula continues to tighten.

Action 3: Push the barbell behind your neck.

A comprehensive muscle exercise involves the muscles of the shoulder and back, and the exercise of the shoulder muscles almost involves the front, middle and back three bundles. This action is best used as an auxiliary action of deltoid back bundle exercise, not as a main exercise.

Stand with your feet apart (you can also sit), put two barbells on the back shoulders of your neck, and keep your upper body in a posture of chest, abdomen and waist. Inhale, hold down the bell and push up until the arms above your head are completely straight, pause for 2 ~ 3 seconds, and then slowly put them down to recover. Pay attention to put down the load as much as possible, and then start to repeat.

Action 4: Pull hard.

Mainly exercise the lower back and erector spinae.

Put the barbell bar in the middle of the foot. Open your feet and keep your hips the same width. Bend your hips and hold the barbell bar with your hands shoulder width apart, which can effectively stretch your shoulder blades and take a deep breath.

Lower your hips and tighten your knees until your calves touch the barbell. Raise your head. Hold your chest out, arch your back, and lift the barbell with your heels. When the barbell bar exceeds the knee, pull the barbell bar backward, tighten the shoulder blades, and push the hips forward to approach the barbell. Bend your hips and put down the barbell. Put the barbell back on the ground.