What's the best exercise? In life, many people have the habit of exercising, and everyone wants to exercise and get results. You need to find an exercise method that suits you, and you need to find the essentials of action exercise. Here is the best way to exercise!
What's the best exercise? 1 1, chest
Bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
Step 2: Shoulder
Suggestion: mainly practice the anterior, middle and posterior bundles of deltoid muscle.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
3. Back
(1) Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly.
Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
When exercising, you can't just focus on one part of your body, but you should practice each part of your body several times in turn. Over time, the exercise effect of the whole body will appear, otherwise, the body will look uncoordinated.
At the last moment, I believe everyone will feel happy and their efforts will finally pay off.
What exercise has the best effect? 2 1. Weight training.
Modern medical research believes that moderate weight training can play a positive role in slowing down bone loss, preventing muscle atrophy and maintaining the normal functions of various organs.
Of course, the weight training chosen by the elderly should focus on safe weight training, such as lifting small dumbbells, sandbags, lifting small barbells, and pulling light spring belts. , but each time should not be too long.
2. Grasp the amount of exercise
Exercise should follow the principle of "slow and gentle", and the time should be chosen in the afternoon or evening. Under normal circumstances, 40 ~ 90 minutes is more appropriate. When exercising, you should not feel flustered or obviously short of breath, but you can sweat slightly.
If you feel tired after exercise and can't get rid of it for a long time, it means that the exercise is too much or the project is not suitable.
3. Keep the "balance" of the movement.
The "balance" of physical exercise should include muscle stretching, weight training and elasticity training. As for how to match, it depends on personal circumstances.
Under normal circumstances, the amplitude and frequency of exercise can be from small to large, from slow to fast, gradually improve the flexibility, extensibility and elasticity of joint muscles, do a good job of exercise "balance" and prevent sports injuries.
How to exercise to lose weight is the best?
1, insist on aerobic exercise.
Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is the best way to lose weight. There are three conditions for effective aerobic exercise: adequate oxygen participation;
Most muscle groups in the whole body participate in sports; Keep it for 20 ~ 40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.
2. Achieve moderate exercise intensity.
Exercise prescription to control obesity must reach a moderate intensity, too small will have no effect, too large will also endanger health.
The intensity of self-test exercise can be determined by pulse (heart rate). The pulse immediately after exercise is 170 beats/min minus age (for example, at the age of 60, the pulse is 1 10 beats/min), indicating that the exercise intensity is appropriate.
If it is lower than this value, "the face does not change color and the heart does not jump", indicating that the amount of exercise is insufficient; If it exceeds this value, it means that the exercise intensity is too high.
3, each exercise consumes at least 300 kilocalories.
This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320 ~ 400 calories per day until 640 calories per day is appropriate.
The premise of the best weight loss effect of exercise is aerobic exercise, and then grasp the intensity of exercise on the basis of aerobic exercise. In this way, the weight loss effect will be remarkable, and the dieters themselves will be full of hope.
However, people who exercise for the first time should not exercise directly, and step by step is the best way to exercise.
How to exercise if you lack exercise for a long time?
1, long-term lack of exercise options should be appropriate.
People who lack exercise for a long time, it is best to do a comprehensive physical examination before exercise, make a correct assessment of their physical condition, determine whether they can participate in physical exercise, listen to the opinions and suggestions of doctors, and choose appropriate sports according to their health.
According to your health status, characteristics and conditions, choose appropriate and favorite sports. Generally speaking, you should choose sports that can exercise all joints and muscle groups, such as brisk walking, jogging and swimming. Instead of more intense exercise with too much intensity and speed.
If conditions permit, you can carry out more than one sports activity, and choose a main event and an auxiliary event to complement each other. Of course, it is best to exercise according to the exercise prescription prescribed by the doctor.
2. Long-term lack of exercise should be gradual.
When you take part in physical exercise, you must not rush for success. You should know that fitness and illness cannot be achieved overnight, but scientific exercise should be carried out purposefully, planned and step by step, step by step, and accumulated over time, so as to achieve satisfactory exercise results.
At the beginning, the amount of exercise should be small, and gradually increase after adaptation to achieve a suitable amount of exercise. After a period of exercise, if you feel feverish and slightly sweaty during exercise, you will feel relaxed and comfortable after exercise, and your appetite and sleep are good, indicating that exercise is appropriate and the effect is good, so you must persist.
Exercise movements should be from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every exercise should be from static to dynamic, from dynamic to static, combined with dynamic and static, and gradually transition.
In addition, if you want to master the essentials, skills and exercise methods, you must practice step by step and consolidate the effect in order to achieve the expected exercise purpose.
How to exercise abdominal muscles?
1, fitness ball belly roll:
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.
In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
2, the belly roll:
Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.
Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
3. Lift your legs and tuck in your abdomen:
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.
Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.