Ten fitness items, fitness is the basic way to keep healthy, and fitness can also help us get rid of fat. Active fitness is also an attitude towards life. Exercise is conducive to enhancing our physical fitness. Understand what the top ten fitness items are, and act quickly!

Top Ten Fitness Programs 10, Balance Board

Reason for listing: training people's balance ability, not adding burden to respiratory organs, a popular plastic surgery course. Using the simplest equipment to help grasp the direction of muscle force and improve control is very helpful for shaping the waist and thigh. The balance board is a swinging wooden board, which can be used to train the patient's balance function. Usually, the length of the board is 60 ~ 180 cm and the width is 60 ~ 90 cm. The height of the panel from the ground is 10 ~ 16 cm, which is composed of an upper panel and a lower arc plate. Some balance plates have a hemisphere at the lower part, so it is difficult to grasp this balance.

9. Switch

Reason for listing: It is very popular in Europe and America, and Beijingers are also learning. 8~ 15 people played games with the coach, and "played" 10 devices, ranging from muscle exercise to cardio-pulmonary exercise. The design of 10 instrument is based on human anatomy and physiology, simulating daily movements, such as pulling, pushing, lifting and squatting. And stimulate stiff muscles and joints in turn.

An aerobic training station is added in the middle of the instrument, emphasizing the stability of the abdominal center and the strengthening of stable muscles; Give priority to standing training to reduce the pressure on the spine; Multi-person interaction, group training, equipment training area, centralized training camp and aerobic training station are full of fun.

8. Barbell practice

Reason for listing: Barbecue is a relatively fast slimming exercise. A 60-minute barbell class makes men consume an average of 556 calories and women consume an average of 390 calories. There are naturally some popular slimming courses on the list.

Aerobic barbell exercise means "body charging" in English. The course chooses barbells with appropriate weight and music with strong sense of rhythm, and constantly injects vitality into yourself with the shouts of friends. It combines barbell weight-bearing and aerobic exercise. Although the intensity is low, it is very interesting.

Everyone can choose barbell pieces with different weights according to their physical condition. The main action of exercise is to move the barbell up and down repeatedly on the chest, then lift it over your head and back, and then lift it up and down repeatedly behind your back. Usually, barbell training adopts standardized training methods and carries out a series of free weight-bearing exercises, which can make trainers gain more passion from group barbell training.

7. Boxing practice

Reason for being on the list: emphasize instant explosive power, vent emotions, lose weight quickly, and be handsome and energetic. A complete aerobics class will consume 600 calories (usually 1 hour).

Aerobic boxing combines boxing, karate, Taekwondo, China Kung Fu, and even some dance moves. The speed and beat are quite exciting. In the process of punching, kicking and yelling, you can lose weight while venting. Athletes should imitate boxers, keep flexible lower limb movements and agile left and right fists, and repeat high-frequency boxing and kicking actions in the course.

Aerobic boxing bodybuilders require the perfect combination of speed and strength when stretching their fists and feet. Therefore, in the fighting actions such as straight fist, hook, swing, forward kick, side kick and side kick, every muscle of the body's side waist, abdomen, thighs, arms, shoulders and back participates in the exercise, which requires rapid force and strong explosive force, so the elasticity, flexibility and sensitivity of the body have been improved.

6. Step up and down aerobic exercise

Reason for listing: It suddenly became popular from America. Playing body jumping and spinning on the pedal is very suitable for people who lack exercise in their lower limbs.

Stepping exercise is a moderate-intensity exercise, which combines the stepping exercise in physical fitness test with the movements and steps of aerobics and puts it on a special pedal. Pedals are usually 100 cm long, 35 cm wide and 8 cm high. The height of the pedal is adjusted according to the exercise level, pedal technique and knee curvature, and the bodybuilder can effectively and actively control the effective intensity of exercise to lose weight. The most basic movement of step exercise is to get up and down the board, and the hip muscles can be fully massaged, which is especially beneficial to people who sit and work for a long time. It can make hips firmer and improve the shape of thighs. Through various movements with turning and jumping, the exercise of cardiopulmonary function is achieved. In the process of moving the center of gravity, the waist and abdomen can be effectively exercised.

5.spinning bike

Reason for being on the list: mass fitness originated in the United States. Lighting and rhythmic music simulate outdoor visual effects. Every 45-minute course can consume 500 calories, full of passion and movement, which is especially effective for leg weight loss. Encouraged by the coach, it is easy to get into the exercise state and feel high. Although the bicycle is fixed on the floor, the position of handlebar, seat and pedal can be adjusted, which is suitable for people of all shapes to practice. With the infection of music rhythm and the adjustment of foot weight, it can simulate the feeling of cycling in various environments.

4. Belly dancing

Reason for listing: belly dancing full of joy can increase the rigidity and softness of the human body. The dance steps are natural, easy to learn and do not need strict training. Charming, feminine and full of femininity, Rouwu shines brilliantly this year. The original Arabic name of belly dance is "RaksSharki", which refers to oriental dance, so it is also called "Oriental dance". As a beautiful body art, belly dance creates a sexy and feminine dance language through the rotation of pelvis, buttocks, chest and arms and the dazzling hip swing. It is a full-body exercise, which can make your legs, abdomen, shoulders and neck fully move and improve the elasticity and flexibility of your body.

3. Pilates Fitness Method

Reason for being on the list: The' most scientific project' specifically aimed at fat reduction and physical rehabilitation, focusing on control, stretching and breathing, shaping key parts such as waist, abdomen and buttocks. The movement is gentle, but the effect can penetrate deep into the body and make the body slender and beautiful. Pilates training will make people have a strong central strength. Through the exercise of the core parts of the body, the spine becomes soft and elastic, beautifying the body and enhancing the functions of various organs of the body. During training, the muscles become slender and smooth, and the movements are mainly "stretching and lengthening", emphasizing the control process at rest and following the method of "low intensity and multiple times" to make the muscles full of elasticity without increasing the girth.

2. Latin dance

Reason for listing: Latin "academic temperament" without international standard dance. It combines the customs of Cuba, Brazil, Spain, new york, India and Pakistan, and it is both rigid and flexible, spicy and spicy, with a variety of customs. Almost exploded in the gym and Latin bar. Latin dance gives full play to one's imagination in the twist around the waist and abdomen, and jumps out of the feeling of boldness, enthusiasm, unrestrained and sexy. Among them, there are no dead rules about the position, pace, twisting mode and amplitude of the hand, and everyone can jump out of his own style.

1 yoga

Reason for listing: It's really not my intention to put yoga in the first place. The frequency of this term in the field of fitness is really too high, which is boring. However, there is no way, it has been touted by the media, and there are still die-hard yoga lovers who insist on it. You can see it in gymnasiums and gyms. In a small survey, when the questioner mentioned the term "yoga", almost no one didn't know it; There's no one who hasn't tried to lose weight. The combination of posture, breathing and meditation makes it not only meditation, meditation or difficult soft body movements, but also a natural maintenance science that pays attention to the inner world and guides behavior through consciousness.

Since the birth and spread of ancient India, yoga has been interpreted to the extreme. All kinds of schools gather in Beijing to compete for the new semester. Yoga, such as high temperature, rope and running water, exercises bones, muscles, ligaments and regulates internal organs step by step in the stretching, stretching, torsion and balance of limbs, which are completely homologous.

Advantages and disadvantages of long-term fitness The advantages of long-term fitness

Exercise muscles: Speaking of the benefits of fitness, the most obvious thing is that you can exercise muscles, because in the process of fitness, no matter which part of our body needs exercise more or less, it has a good stimulating effect on our muscles and can exercise muscles. Not only that, long-term exercise can achieve a very good effect of losing weight and fat, which can make our body better and more confident.

Helpful to the body: Long-term exercise can accelerate people's metabolism, make a lot of sweat and toxic substances discharged from our bodies, make our bodies reach a healthier state, make our skin better and delay aging. People who exercise for a long time generally have good physical fitness, so their immunity is good, and there are few minor problems such as colds.

Disadvantages of long-term fitness

Long-term exercise is not only beneficial, because we often exercise, so we are prone to some injuries in the process of fitness, especially in the case of a large amount of exercise. Moreover, long-term exercise has improved our physical fitness, and at the same time, our oxygen consumption is also increasing, so it is not suitable to go to places with thin air such as the plateau, otherwise altitude sickness will easily occur. When one day we suddenly stop exercising, it is difficult for our bodies to adapt.

The above is an analysis of the advantages and disadvantages of long-term fitness. Whether it's fitness or other things, there are two sides, so you need to pay more attention when exercising and fitness.