Simple and effective body-building exercise is helpful to our health, but we should also pay attention to some precautions when exercising at ordinary times, because it will avoid damaging our health. So the following is about simple and effective fitness exercise.

Simple and effective fitness exercise 1 1, walking

Any fitness program should include cardiovascular system exercise, the purpose of which is to enhance heart function and consume 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 about 5 ~ 65,438+00 minutes at the beginning, and then gradually transition to a duration of not less than 30 minutes at a time.

It is best not to add for 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 appropriately extend the walking distance 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.

2. Interval 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 interval 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).

3. Crouching

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, with your upper body almost parallel to your calf. 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.

Step 4 stab

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.

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 use dumbbell lunge. If you want to exercise the lower limb muscles more comprehensively, you can try to sprint sideways (Figure 5) or backward (Figure 6).

Step 5 push-ups

If the action is standardized, push-ups can exercise the chest muscles, shoulder muscles, triceps brachii, and even the core muscles of the trunk (abdomen and back).

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 the body parts from your shoulders to your toes or knees are suspended. This will allow the muscles behind your hips and abdominal muscles to participate in the exercise, and then bend or extend your elbow to lower or support your body. Keep the torso stable during the whole process.

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.

6. 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 this basis are all 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.

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.

The practice method of sit-ups recommended by Peterson is 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.

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 lie on your side and do 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.

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.

7. Bend over and row a boat

Bowing your head 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 dumbbells or barbells 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. Beginners attach importance to safety and should not bear too much weight.

Expand knowledge: how to exercise correctly in the gym to reduce fat

If you want to achieve the goal of muscle growth through gym training, then you need to meet two conditions. The first is resistance training, which is often called strength training. The second is a reasonable diet plan.

Formulation method of resistance training;

A complete training plan is needed before the resistance training of muscle augmentation. The most common primary trainer's plan is to train the main muscle groups of the whole body once every seven days for one week.

Daily training objectives:

The daily training plan mainly selects one major muscle group. Common training methods include: practicing pectoralis major on Monday, latissimus dorsi on Tuesday, resting on Wednesday, continuing to practice pectoralis major on Thursday, deltoid on Friday, leg and arm muscles on Saturday, and resting on Sunday.

During the week-long training program, we can see that Wednesday and Sunday are rest time, which can effectively improve and accelerate physical changes in the combination of work and rest.

Diet plan

Protein's intake:

If you want to adjust your body state through diet, you must first meet the intake of high protein during the diet. Protein is the main component of muscle. Protein's intake mainly comes from some fish, lean meat and eggs, and it is rich in protein.

Carbohydrate supplement:

Besides protein, there is also the supplement of carbohydrate, which is an important substance that constitutes body tissues, participates in cell composition and various activities, and provides energy for the body.

After making a scientific training plan and a reasonable diet plan, the only thing left is to stick to the plan and achieve very satisfactory results in just three months.

Simple and Effective Fitness Exercise 2 Squats

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;

Put the barbell on the trapezius muscle, not on the neck or 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.

Simple and effective fitness exercise 3 1, warm-up preparation

Warm-up activities are very important, which can fully warm up the body, activate the muscles and joints of the whole body, assist in entering the training state, and lay a good foundation for the next formal training.

Preheating is divided into two steps:

The first is dynamic stretching, which focuses on training projects.

If you want to practice upper body muscles, you need to move your shoulders, arms, back and hip joints.

You can do shoulder supination, shrug, shoulder wrap, arm extension and so on.

If you want to practice lower body muscles, you need to move your legs, hips, core muscles and ankles.

You can do sideways lunge, crab walk, hip bridge, tiptoe and other actions.

It is recommended to select 3-4 actions, and do 3 groups *20 times for each action.

Then do warm-up exercises and train by your own weight.

For example, training leg muscles, you can do squats or squats with your hands.

For example, training back muscles, you can do pull-ups or reverse rowing.

It is suggested to choose 1 action and do 4 groups * 15 times.

2. Formal training

Strength training is mainly to choose fixed equipment, dumbbells and barbells to operate.

No matter what kind of equipment you choose, you should start training from a small weight, gradually increase the weight, and finally train with a formal weight.

For example, to practice barbell bench press, you can start with the empty bar and then increase it to 30KG, 40KG, 50KG and 60KG.

The official training weight is 70KG, so you can use this weight to do training directly in the end, and do 5 groups * 10 times in a row.

Pattern training of incremental grouping can also be arranged.

For example, after the warm-up, make three groups directly with the weight of 50KG, and then make three groups with the weight of 60KG and 70KG respectively, and the times are gradually decreasing, namely 12 times, 9 times and 6 times respectively.

The following movements can be trained directly with a fixed weight, and the rest time should not exceed 2 minutes, so that they can be fully practiced.

Step 3 stretch and relax

Don't sit down and rest immediately after training. After more than 24 hours, it will easily lead to muscle aches, which will directly affect the next strength training plan.

So the final stretching is very important, which can not only relax the muscles, but also accelerate the recovery of the body.

There are two ways to stretch:

The first is active stretching, and you can choose to do some yoga movements.

For example, if you practice abdominal muscles today, you can choose dog style.

For example, if you practice your back muscles today, you can choose to stand forward and bend over.

The second is to stretch with the help of the foam shaft, which can be directly attached to the foam shaft for action.

For example, if you practice leg muscles today, you can stretch the foam shaft on the back of the thigh, or you can stick it on the foam shaft on your stomach, so that you can stretch the front of the thigh, and you can also stretch the muscles on the inside and outside of the thigh and the back of the calf.

The former is more convenient, but the stretching range is limited; Need to have foam shaft operation, better relaxation effect.

Don't start training directly in the gym, you need to do warm-up activities first to warm up your body; Then gradually transition from small weight to formal weight training; Do some stretching exercises after training to avoid muscle soreness.