Let you have the best fitness method. You should make a scientific exercise method according to your physical condition. Many people think that exercising muscles in a certain part of your body will "burn off" the fat in that part. Actually, that's not the case, so let's take a look at these best fitness methods.
Let you have the best fitness method 1 wrong research shows that if you don't exercise, the strength of human muscles will soon fade. After 48-72 hours, you must exercise again to restore your health. Scientists point out that exercising every day is the most effective, and exercising three times a week can maintain a healthy level.
Sweating incorrectly will only lower the body temperature and prevent the body from overheating, not lose weight. You may lose weight after exercise, but what you lose is the lost water. Once you replenish water, your weight will return.
Whether jogging or walking 1600 meters, the energy consumed is the same. Because you move an object of the same weight at the same distance, speed doesn't work. If you jog instead of walking for 30 minutes, your energy consumption will increase greatly because you run a longer distance.
Breathing should be normal about 5 minutes after proper exercise, the heartbeat should not be rapid, and the body reaction should not be exhausted. Healthy exercise should not be too intense, uncomfortable or tired, but should be comfortable, carefree and refreshed.
Walking correctly helps to promote blood circulation throughout the body and can improve your overall health feeling.
All kinds of stretching exercises, such as twisting or bending the waist, leaning forward on the upper body, touching the toes with both hands, should be carried out slowly to relax the muscles. Stretching hard can make muscles tense and hurt.
The correct human body has about 520 skeletal muscles, and good exercise should exercise these muscles. 5- 10 minutes stretching your arms and kicking is not enough. Moderate exercise takes at least 20 minutes.
How long it takes to exercise is healthy, depending on the physical condition at the beginning of exercise. If the conditions are not good, it is definitely impossible to get better in three weeks. It's not enough to stay healthy, but stick to it. Both staying healthy and becoming healthy need exercise. After a period of exercise, you will find that it is not as difficult as before, because your physical condition is very good and your health level has been greatly improved.
The best anti-aging exercise: running. Running is the first anti-aging fitness method. Experiments show that as long as you keep running, you can mobilize the enthusiasm of antioxidant enzymes in your body, thus achieving anti-aging effects.
The best exercise to lose weight: skiing and swimming. The best effect is to use both hands and feet, such as skiing and swimming. If you are in the prime of life, you can also choose boxing, weightlifting, mountain climbing and other sports, which are particularly effective in burning fat.
The best bodybuilding exercise: gymnastics. Many young men and women pursue bodybuilding. As long as we insist on aerobics and gymnastics and strengthen balanced and coordinated exercise, we will get obvious results.
The best brain-strengthening exercise: bouncing. All aerobic exercise has the function of strengthening the brain, especially bouncing exercise, which can promote blood circulation and provide sufficient energy for the brain. More importantly, it can dredge meridians, strengthen the brain and warm the heart, and improve thinking and imagination.
The best exercise to prevent myopia: playing table tennis. Playing table tennis is very beneficial to increase the contraction function of ciliary muscle and the recovery of vision is more obvious. The subtlety lies in that when playing table tennis, the eyes aim at table tennis, constantly adjust and move far, near, up and down, constantly relax and contract the ciliary muscle, and constantly contract the extraocular muscle, which greatly promotes the blood supply and metabolism of eyeball tissue, thus effectively improving the function of the ciliary muscle.
As long as you keep exercising, you can not only keep fit, reduce the incidence of colds, but also lose weight. Exercise can accelerate the metabolism of the human body. When you excrete a lot of toxins from your body, even your skin will become watery. So what are you waiting for if you want to have a good figure? Stay away from your computer and start outdoor activities.
Let you have the best fitness method. Fitness 2 is recognized by all parts of the gym as the best training action;
1. Flat chest bench press
Chest training movements can be said to be varied, but if you want to get a substantial increase in chest circumference, you must press the bench. It can stretch the chest to the greatest extent, destroy muscle fibers to the greatest extent, contact the upper, middle and lower parts of the chest, and stimulate the growth of the whole chest.
PS: Inhale when descending, so that the elbow is slightly lower than the chest and the chest is opened. Exhale when pushing, and clamp your chest with your big arm to make your chest bulge. The highest position of pushing is to bend your elbow slightly, not straighten it.
Step 2 Pull-ups Back
Pull-ups can be said to be a freehand training action, but it brings infinite possibilities to our backs. There are almost no people with muscular backs who don't practice pull-ups. They can stimulate latissimus dorsi, erector spinae and teres major and minor muscles through the wide lying and narrow grip of front grip, back grip and back grip, so they must train.
PS: After grasping the crossbar, first clamp the back, then push it up with the back and tighten the body with the core. Don't shake it. And follow a principle, go up quickly and down slowly, go up to the top of your head and cross the bar, go down to your arms, and open your back completely.
3. Shoulder-recommended by Smith
I recommend Smith's recommendation, because it can focus on shoulder strength, rather than the balance of shoulder training. Our shoulders are divided into front, middle and back beams, and the front beam is the largest, so the focus of training can be placed on the front beam.
PS: The grip distance of pushing is slightly wider than the shoulder, and the elbows are contracted to the chest, showing the trend of elbows facing forward, and then pushing, so as to focus on training toe adduction and stimulate toe to the maximum extent.
Step 4 Legs-Squat down
Squat can stimulate thigh muscles to the greatest extent, which is an essential choice to promote testicular training. A bodybuilder without a perfect figure will not do leg training.
Ps: Reject the so-called "knees can't exceed toes". Only when the knees slightly exceed the toes can the center of gravity move forward and the legs drop more. Be careful not to bend your waist.
5. Double-headed bending
It can be said that there are few movements at both ends of training, usually bending, but the bending here needs to be a finishing action, that is, external rotation.
Ps: After normal bending, the wrist rotates slightly outward, so that both ends of the humerus continue to contract, and the peak value at both ends can become more and more obvious.
6. Three-head narrow bench press
Compared with double-headed training, triple-headed training can be said to be a more important part, because the area of triple-headed training is larger than that of double-headed, and triple-headed training is the key point to make the dimension of the arm grow rapidly. Many people mistakenly think that big arm circumference is the credit of two heads, and three heads means helplessness.
Ps: In the narrow distance bench press training, the grip distance between hands is almost zero, and then similar chest bench press training is carried out, except that the force point tends to be three heads and the arm is as straight as possible, which is different from chest bench press.
7. Belly tuck-belly tuck
When sit-ups are eliminated, belly rolling becomes the key action of abdominal training, which can relieve the pressure on the spine and bring strong stimulation to the abdomen.
Ps: When training, don't let your lower back leave the ground. Just bend over and roll up your upper back, squeeze your abdomen, and try to relax your cervical spine with your head facing the ceiling instead of your knees.
These movements can be said to be the best choice for all parts. Be sure to put them at the center of training when you are full of energy, and then your fitness plan will be qualitatively improved.