I. Analysis
1, why are these parts difficult to practice?
From this perspective, you can disprove how you should exercise these parts. I will describe them in four parts.
(1) waist, thigh and an abdominal muscle; This can be regarded as a dynamic muscle group of lower limbs and a group that works in coordination as a whole. If you exercise alone, it is difficult for you to control the muscles that are specially trained to that part. For example, abdominal muscles are usually exercised by sit-ups, but after a certain effect is achieved, it will not have much effect, because the coordination ability of other muscles is limited, which leads to the improvement of the balance of abdominal muscles, and the difference of posture frequency also brings about the difference of exercise parts. For example, practicing thighs, kicking, whipping, side kicking, running and so on. If the waist can be fully rotated and driven, the leg speed and explosive force can be well accelerated. Of course, the coordination of abdominal muscles is inseparable, and the contraction of abdominal muscles can also greatly improve the spatial angle of leg swing, thus improving the speed response.
(2) The back, arms (including deltoid) and ribs are also a powerful muscle group. For example, hook, elbow, side stroke, hanging hammer and other actions all need the cooperation of these muscle groups to produce a powerful hitting effect. Moreover, the position of these muscle groups is closer than that of lower limb muscle groups, with agility and speed density as the main factors, supplemented by strength burst, which can be improved by playing agile sports. Badminton and skipping rope are good shortcuts. Through the large swing of the arm, the ball returns to the side; Through the high-frequency rope throwing and the transformation of arm width, we can experience the coordinated force of shoulder, back and arm.
(3) However, these exercises also have a premise, that is, the main muscles of the limbs, such as pectoralis major and gluteus maximus, have certain strength to get good results. Otherwise, the main muscles are not strong, and it is more difficult for other muscles to get good auxiliary exercise. Excessive exercise will also bring uncoordinated sports effects. Therefore, only by exercising with a balanced and coordinated sports psychology can we improve our sports ability in a balanced way and seek suitable sports methods to improve our physical fitness.
(4) In fact, in the process of exercising these muscle groups, if all muscle groups can work together and exercise in a wider range, then these seemingly difficult muscle parts can be fully mobilized. At the same time, muscles are also divided into shallow and deep layers. As long as you keep exercising, you can feel the improvement of muscle agility, explosiveness and fullness. Moreover, it is not the effect of large muscles to exercise into simple equipment, but the exquisite and smart figure.
Second, the method
I noticed that you are a girl (I think so, at least if the ID indicates that you are a girl, I will take it as the default). Here, you are mainly from the perspective of keeping fit and strengthening your physique. The above analysis is for your understanding only, and it is not recommended that you do similar martial arts fighting exercises. You can learn from other methods of muscle coordination in sports, so you can exercise. Here are some simple examples for inspiration:
1, badminton
This is a very popular sport, but if you really put yourself into it, you can exercise to many parts that are not easy to exercise at ordinary times, and you can strengthen the coordinated response, bounce, gait, strength burst, eye judgment, control of fast and slow rhythm changes and so on. Try to stretch your body, and don't worry about the speed limit, the speed response is afraid of not keeping up, and the strength is not enough. Hold the racket correctly, ensure that the wrist is not injured, the pace is in place as far as possible, the turning span is free to advance and retreat, and the head is not slow. Bringing this concept into sports can achieve a good effect of improving sports.
Step 2 jump rope
Coordinate reaction, coordination of feet, and alternating cooperation of hands and feet. It is suggested to start with one-legged jumping practice, and then practice skipping with the exchanged feet, so as to practice your step frequency and jumping ability. You can also practice turning the rope quickly when your feet are off the ground as many times as possible, which mainly exercises the slight explosive force of your arms and shoulders, and also exercises deep muscles. It is very beneficial to improve the figure and outline the symmetrical and healthy muscle lines.
Step 3 swim
Swimming is the king of whole body exercise. Athletes who practice swimming are in good shape, because they must passively learn the control of breathing rhythm when swimming, which gives this sport a perfect premise. Good swimmers can control their physical distribution well and get the coordinated movement of the whole body muscles. Can maintain a good streamlined figure and strengthen the cultivation of physical fitness.
4. long-distance running
Running is the king of sports, especially proper long-distance running. Run a long-distance race with enjoyment, stretch your waist and hips, stride lightly, swing your arms freely and relax your shoulders and elbows. Find a seaside with a good breathing environment, and the forest can bring good exercise effect.
Third, summary.
Exercise is a process of seeking suitable body rhythm. By grasping the breathing rhythm required in different sports and cooperating with the body shape, we can improve the sports effect, improve the sports ability and tap the potential. Life lies in exercise, life lies in rhythmic and balanced exercise, and I hope to gain something!