Key points: Pay special attention to the following points when riding a bicycle on the expressway: wear reflective signs, signal when turning, obey traffic rules and never go backwards. If you go climbing by bike, be sure to bring a map and compass.
Exercise: It's not enough to just focus on how far you ride a bike. The resistance encountered during cycling can keep you in good shape. So make your legs feel tired and weak, and you can reach your goal quickly. Ride for at least 30 minutes at a time, but not more than 60 minutes.
Tip: Relaxing the upper body when riding a bike can save physical strength and avoid shoulder and neck pain.
Skipping rope gains exercise muscles: quadriceps and calf muscles. What you need: a rope and a suitable venue.
Key points: keep your knees bent and your elbows bent at your sides. Don't jump too high, it's best to just skip skipping rope, which can save energy and make you tired too quickly.
Exercise: Jump continuously for 4 minutes, then relax 1 minute. After mastering the skipping skills, slowly extend the time until you receive it for more than 20 minutes.
Running muscles: quadriceps, buttocks and calf muscles What you need: a pair of soft and elastic running shoes.
Essentials: Running is to exert energy. In other words, when running forward, try to relax your body and let your hands swing naturally at your sides. If you are used to jogging at dusk, you'd better wear a sign that can flash in the dark (bring a friend, for safety).
Exercise: If you just started this sport, consider running for 5 minutes and then walking for 2 minutes. Slowly extend the weekly exercise time and finally reach more than 20 minutes. If you are used to running, you can run for 25 to 35 minutes at a time. If you are an expert, it can be extended to 40 ~ 60 minutes. Similarly, increasing resistance (such as running and climbing mountains) can improve exercise intensity.
Tip: Don't clench your fist (relax! ), pay attention to the heel landing first.
Squat exercises to get exercise muscles: triceps brachii and shoulder muscles What you need: a chair and a friend.
Essentials: Bend your knees at an appropriate angle, with your back to the chair, your hands back, and the distance is narrower than your shoulders. Hold the edge of the chair, squat until the elbow is 90 degrees, and then slowly lift your body.
Exercise: beginners do 2 ~ 3 groups, each group 12 ~ 20 times; Middle-level students should straighten their legs and cross at the ankles, and do 2 ~ 3 groups, each group 15 ~ 20 times; Skilled people ask their friends to lift their legs parallel to the ground, and then do 2 ~ 3 groups, 20 ~ 30 times in each group.
Tip: If the posture is correct, you will feel a stretching force on your shoulders when you squat.
Wrinkle towels to exercise muscles: biceps brachii What do you need: a friend and a rolled towel.
Essentials: Stand with your legs shoulder width apart. Let a friend hold both ends of the towel with both hands. You hold the middle part, put your elbows on both sides, and slowly lift the towel to your chest. The friend pulls it down (to enhance resistance). Exercise: Beginners do 2 ~ 3 groups, each group 12 to 20 times; Do 2 ~ 3 groups for those with medium level, each group 15 ~ 25 times; Skilled people do 2 ~ 3 groups, 20 ~ 30 times in each group.
Tip: Keep your back straight, your elbows fixed and your head at a 45-degree angle.
Muscles for supine and shoulder lifting: upper abdominal muscles you need: towels or cushions for supine.
Main points: lie on your back, bend your knees and land on your feet. Put your hands behind your head, use your abdominal muscles, lift your shoulders off the ground (note: not sitting up), and then slowly lower your body.
Exercise: beginners do 2 ~ 3 groups, 30 ~ 50 times in each group; Do 2 ~ 3 groups for those with medium level, 50 ~ 70 times for each group; Skilled people do 2 ~ 3 groups, 70 to 100 times in each group.
Tip: Exhale when you lift your body and inhale when you lie down. Chin up, elbows open.
Leg-lifting exercises to exercise muscles: Lower abdominal muscles What you need: towels or mats for lying on your back.
Main points: Lie on your back on the mat, with your legs raised and your knees bent at an appropriate angle. Hands behind your head, knees close to your chest, and then slowly put them down.
Exercise: beginners do 2 ~ 3 groups, 30 ~ 50 times in each group; Do 2 ~ 3 groups for those with medium level, 50 ~ 70 times for each group; Skilled people do 2 ~ 3 groups, each group is 70 ~ 100 times.
Tip: When the hips are lifted off the ground, pay attention to the contraction of the abdomen.
Shoulder exercises get exercise muscles: shoulder and chest muscles you need: a friend.
Point: Stand with your legs shoulder width apart and your arms raised at 90. Slowly raise your arm to shoulder height, while your partner presses your elbow down to increase resistance (not too hard).
Exercise: Beginners do 2 ~ 3 groups, each group 12 to 20 times; Do 2 ~ 3 groups for those with medium level, each group 15 ~ 25 times; Skilled people do 2 ~ 3 groups, 20 ~ 30 times in each group.
Tip: As you become more and more proficient, your friends can gradually increase their efforts.
Push-ups gain exercise muscles: triceps brachii and shoulder and chest muscles. What you need: a towel (under your knee).
Essentials: Kneel on the ground and put your head in your hands. Keep your hands shoulder-width, raise your head, slowly close your chest to the ground, and then lift it.
Exercise: Beginners do 2 ~ 3 groups, each group 12 to 12 times; Moderate level people lift their calves and cross their legs for 2 ~ 3 groups, each group 15 ~ 25 times; Skilled people straighten their legs and touch the ground with their toes. Divided into 2-3 groups, 22-23 times in each group.
Tip: remember to hold your chest and abdomen.