How to keep fit is the right way, and how to lose weight the fastest without taking medicine? There is a saying that "losing weight without fitness is hooliganism". It is conceivable that the importance of exercise and fitness to lose weight. There are many ways to keep fit, and choosing the one that suits you according to your physical condition is the most effective.
Goblet squat
First of all, the goblet squat is a variant of the squat, so the action mode is exactly the same, and the load intensity is much smaller than the barbell squat, which is very easy to control, so it is useless to wake up the action mode of "legs squat"! For example, the goblet squat can strengthen the control of the torso angle. With the help of dumbbells, if the trunk leans forward too much, the lower end of dumbbells will leave the body. If the torso is too vertical or there is something wrong with the rhythm of leaning forward and squatting, the movements will be stiff and out of balance. Secondly, with the help of dumbbells, the goblet squat makes the movement control more accurate, especially in the trunk, so it has a good effect on activating the corresponding core muscles. Such as chest problems, abdominal problems. Third, the load of the goblet squat is very light, which allows you to examine the defects of your technical movements, such as depth, knee orientation, standing distance, breathing rhythm and so on. Here, my teacher especially wants to talk about breathing. Breathing patterns and rhythms are closely related to the core tightening in movements. Many failures in lifting are related to core collapse caused by abnormal breathing, so we should take this opportunity to carefully understand the relationship between breathing and core tightening in squat.
Eccentric load shear squat
Squatting is frequently used in any warm-up exercise related to lower limbs, and it is also true in strength training, even if you don't plan to practice lower limbs. Eccentric load squat shear is an advanced form of squat shear, which mainly increases the challenge of core control. First of all, it is a basic exercise of lower limbs, just like squat, so it is necessary to do it before strength exercise. Secondly, before and after squatting, the legs focus on different muscles, the front legs focus on extending hips, and the rear legs focus on extending knees, so the effect on the activation of corresponding muscles should not be underestimated. In addition, the legs of squat do different movements at the same time, and the instability is obviously higher than that of squat. With the participation of unbalanced dumbbells, it has a good effect on the activation, proprioception and core stability of motion control system.
One-leg hard pull
Many people regard this action as a training program, but who says it can't be used as a warm-up? My teacher often uses 3× 10 barbell squat as a warm-up for hard pulling! The benefits of hard pulling with one leg go far beyond the activation of gluteus maximus. Because of the unstable factors, it has a good effect on muscle activation of hip joint. In addition, if you are a perfectionist and are very demanding about the posture of the spine, then the deep muscles around the spine will be awakened.
Push forward with one hand and keep standing.
Don't be fooled by the phenomenon, this action is to activate the core and power chain, and it has nothing to do with bench press, so it is meaningless to do it with both hands at the same time! First of all, this preparation posture is not completely straight, because it is not a state of movement at all. We need the torso to lean forward slightly and the hips and knees to bend slightly. Then when doing one-arm resistance push forward, we should always pay attention to tightening the core to ensure the stability of the body, and at the same time feel the power transfer along the oblique chain of the body, such as from the left hand to the right abdomen.
Dumbbell single arm snatch
In the last part of the special warm-up, I like to do some explosive exercises, especially when I am ready to practice explosive movements. There is a simple reason. The working mode of neuromuscular system in explosive exercise is different from that of moderate and slow strength, which needs special activation. In addition, explosive sports often need seamless connection of all links, so a lighter explosive warm-up can just integrate the power chain! The above actions are not standard, just a reference template. You can increase or decrease according to your own needs and design new movements according to this theory. For example, today's exercise is mainly based on upper limb strength such as bench press, so activation exercise such as prone support of balance pad can appear during warm-up. In addition, special warm-up is special warm-up, and general warm-up is general warm-up, both of which have their own meanings.
What are the benefits of fitness? 1. Enhance your resistance.
1
Fitness can make you have a strong body.
Muscles are full but not bloated, lines are symmetrical, and they are full of health and beauty.
2
Fitness can make you full of strength.
Although it is not an era of living by physical strength, it is inevitable to carry a bucket of water and a box at home when going out. Fitness You can cope with these sports activities easily.
three
Fitness can reduce your chances of getting sick, and fitness can improve your resilience.
I have been working out for 4 years, and my disease resistance is getting better and better. I have hardly caught a cold in recent years. Even if there is a slight discomfort in the throat, I will sleep the next day and will never affect my daily diet.
four
Fitness can relieve your aging.
Medicine-free fitness can alleviate a person's aging.
Most importantly, our muscles, especially pectoralis major, can promote the secretion of male hormones.
When men get older, the secretion of male hormones decreases, and fitness exercise can make up for this.
five
Fitness can make you confident.
Fitness gives you a healthy and beautiful body, and you can stand up straight and handle everything confidently wherever you go!