Choose a gym: for those who are heavier or have no sports foundation, it is recommended to practice with fixed equipment or participate in barbell group gymnastics without oxygen; Aerobic use of elliptical machine, brisk walking/jogging or swimming (variable speed is more recommended than constant speed), it is recommended to have a rest at first. For people with sports foundation, free weight and fixed instruments can be used together without oxygen; Aerobic can be freely selected, especially spinning bike, which is an efficient and interesting tool for brushing fat. Exercise frequency is recommended to be 3-6 times a week.
Fitness at home: The necessities are a pair of comfortable running shoes and yoga mats. If possible, you can buy a treadmill, an exercise bike, or the simplest pair of dumbbells (preferably detachable). Do you know how to use the treadmill and exercise bike? If you need an exercise plan, you can refer to the network. For those who don't know dumbbell movements, you can practice them with online videos first.
In addition, for people who hate complexity or don't have equipment and venues, even if they only do a few movements and take a short break in groups and times, they can have a good fitness effect. Examples of unarmed movements that do not require a venue: squats (including variations such as sumo squats and lunges) and push-ups (with various variations).
The best way to practice chest muscles-push-ups
Push-ups are recognized as the most convenient way to exercise chest muscles by hand, which can exercise chest muscles, deltoid toes, triceps brachii and abdominal muscles, but the most targeted part is chest muscles.
Push-up standard: the body must keep a straight line from shoulder to ankle, and the abdominal muscles, back muscles and gluteal muscles should be tightened. Put your arms on your chest, and the distance between your hands is slightly wider than your shoulders. When doing push-ups, it takes 2 to 3 seconds to completely put down your body. Finally, the distance between the chest and the ground should be about 2 to 3 cm. Then, you should immediately prop it up and return to the starting position. 3 to 5 groups a day, each group is 8 to 12, and each group is exhausted and does not pursue numbers. It is better to do 1 in the standard way than to do 10 in the abnormal way.
The best way to practice abdominal muscles-cycling.
Lie on your back on the yoga mat and train your abdominal muscles alternately by simulating pedaling on the bicycle pedal. Single-cycle abdominal contraction can effectively act on the muscles of upper abdomen, lower abdomen, lateral abdomen and lower waist; You need to do two groups, 24 times in each group (stretching left and right feet respectively 12 times), and there is a rest time of 30 seconds between each group.
Supine belly roll: the most classic abdominal muscle training movement, mainly acting on the upper abdomen; Put your hands behind your head when you exercise. Never break your neck with your hands to help your body bend. You need to do 3 groups, each group 10- 12 times, and allow 30 seconds of rest between each group.
Supine leg lifting: Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty; It is important to note that don't touch the ground when your legs hem. It needs to be done in three groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
Logging: Logging is an effective exercise to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles. First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ); It's best to choose a weight that allows you to repeat 12 times. When exercising, we should ensure the training principle of fast up and down, and lift the dumbbell over the head every time; * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed between each group.
Trunk rotation: the target muscles are oblique muscle outside abdomen, upper abdomen, iliopsoas muscle and serratus muscle; You also need the help of weight-bearing equipment (fitness balls are preferred, followed by dumbbells). For beginners, you can reduce the difficulty by landing your feet on the ground, increase the difficulty by leaving your feet off the ground after going up the steps, and always keep your back straight during the rotation. You need to do 3 groups, each group 12 times, and there is a rest time of 30 seconds between each group.
Dumbbell flying birds in yoga ball: Different from ordinary dumbbell flying birds, making dumbbell flying birds in yoga ball requires the body to provide more muscles, especially abdominal muscles. In order to ensure the balance of the body and the standard of movement, the choice of dumbbells should be light rather than heavy; At the same time, unlike ordinary dumbbell birds, your attention is mainly focused on the chest. Yoga dumbbell bird requires practitioners to focus on the waist, and needs to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.
Plate support: In order to ensure the beauty of abdominal muscles, we should not neglect the back training. Plate support training can train the core muscles of the body. In order to ensure the training effect in the whole process, the trainer's head, waist and legs should be in a straight line, the buttocks can be slightly raised, but not higher than the shoulders, and the waist and abdomen should always be tight. Do 3 groups, beginners can start from 30 seconds in each group, and gradually extend the time to 60 seconds, and the rest time between each group should be 20-30 seconds (please stop immediately if your waist feels uncomfortable during training).
Tour: Tour can not only exercise abdominal muscles, but also effectively affect leg and hamstring muscles, which can be described as a lot of benefits; During the process, it is necessary to ensure that the waist, abdomen and buttocks are tightened, and at the same time, the arms and thighs should be completely straightened and kept parallel to the torso of the body. This action requires three groups (left hand, right foot, right hand and left foot each complete an action for 30-60 seconds). Beginners can practice from 30 seconds in each group, and gradually extend the time to 60 seconds, and the rest time between groups is 20-30 seconds (if the waist is uncomfortable during training, please stop immediately).
Yoga ball belly rolling: a very effective lower abdominal training action; However, it is difficult, requiring practitioners to have certain abdominal muscles and arm strength; After the action begins, you will support your upper body with your hands, bend your feet and put your feet on the yoga ball. After the action begins, you will push the ball backwards and stretch the lower body until the knee joint of the lower body is completely straight, and the head, hips and legs are in a straight line, then slowly bend the legs and abdomen and return to the starting position; It needs to be done in three groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
Supine arch bridge: training for lower waist muscles and buttocks; Lie on your back with your legs bent and your feet flat on the ground. Keep your legs a little distance from the ground and be empty. After the action begins, arch the core area of the middle part of the body directly with the strength of the waist and legs until the lower waist bends and straightens, and the buttocks are completely tightened. Hold this position for 3 seconds, then slowly return to the starting position, being careful not to touch the ground. It needs to be done in 3 groups, each group 12- 15 times, and there is a rest time of 30 seconds between each group.
Frankenstein style: training action mainly acting on ventrolateral muscles and leg muscles; Standing posture, one leg is raised to 90 degrees, and the bent leg extends outward in parallel after the action begins, and the extension range is adjusted according to one's own ability. It is necessary to do 3 groups, each with 5- 10 times (one side will be changed to the other after 5- 10 times, and each side will complete one group), and a rest time of 30 seconds is allowed between each group.
Sideways: The effective training action of the external oblique muscle and the hip muscle is also a difficult action, which requires the trainer to have a certain strength training and balance training foundation. After the action begins, support the upper body weight with elbows and keep your legs straight; The head, waist and crotch should always keep a straight 20-degree standard oblique straight line, especially the waist and crotch position should always be tight; Need to do 3 groups, each group lasts 5-20 seconds; One left and one right is a complete group.
Squat with arrow: It should be a very familiar movement for people who exercise regularly, but many trainers may only know the training effect of this movement on hips and legs, but they don't know that squat with arrow can train far more than these two muscle groups. Hip, abdomen and hamstring muscle groups are all training muscle groups that it can contact; For beginners, it can be done without any extra load. It should be noted that the knee joint must not exceed the toes after bending, which is a big taboo when doing most leg exercises. It is necessary to do 3 groups, each group is 8- 12 times (after completing 8- 12 times, one side is changed to the other side, and both sides complete one group), and a rest time of 30 seconds is allowed between each group.