Now more and more people are paying attention to fitness. There are actually a lot of exercises in fitness. Unnecessary exercise has different effects on our health. Here are nine basic movements for beginners.

Nine basic exercises for beginners 1 training exercises 1

① Lie on your back on the yoga mat, bend your knees and hips, raise your legs, and raise your hands by 45 degrees at your sides.

② Lift your upper body slowly, touch your ankles with your hands, and then slowly lower your upper body to the floor.

③ Raise your legs to the height where your thighs are vertical to the ground and your calves are parallel to the ground.

4 when the upper body is raised, pay attention to the chin and look at the direction of the feet.

Training action 2

① Lie on your back on the yoga mat with your legs straight up and your hands straight up to your feet.

(2) Slowly lift the upper body off the ground, extend your hands to your feet along the calf direction, and then slowly put the upper body back on the floor.

(3) When raising the upper body, pay attention to the chin.

Training action 3

① Lie on your back on the yoga mat, raise your hands straight above your head, open the refrigerator at 45 degrees on both sides, and straighten your legs.

② Lift the straight leg of the left leg and touch the raised left foot with your right hand. After putting the left leg and right hand back to the ground, lift the straight leg of the right leg, touch the raised right foot with the left hand, and then put the right leg and left hand back to the ground.

③ Pay attention to tightening abdominal muscles during training.

Training Action 4

① Lie on your back on the yoga mat, press your hands on the floor, and extend your arms around your body to stabilize your body.

② Lift your legs, put your hands above your head, lift your hips off the ground, and try your best to lift your feet above your head.

③ Pay attention to keep the lumbar spine stable and avoid bending over during training.

Training action 5

① Lie on your back on the floor, lift your upper scapula off the ground, raise your straight legs by 30, lift your hands off the ground and keep them parallel to the ground.

(2) Keep the above action for 30 seconds.

(3) Pay attention to your chin when you lift your head off the ground.

Training Action 6

① Knees and elbows are bent sideways to support the ground, with hands akimbo above.

② Lift your hips off the ground, try to lift them up, and then slowly lower them back to the floor. Change sides after 30 seconds of training.

③ Keep your upper body straight during training, and don't bend over to avoid excessive stress on the lumbar spine.

④ The elbow supporting the ground should be placed directly below the shoulder.

Training action 7

(1) Kneel on the ground, bend your elbows with your hands and put your fingertips at your ears.

② The right leg bends upward, while the upper body turns right, and the left elbow touches the raised knee of the right leg. Then put your right leg back on the ground and straighten up. Change sides after 30 seconds of training.

③ Keep your upper body straight and don't bend over. At the same time, when you turn around, you mainly rely on the rotation of the thoracic spine to keep the lumbar spine still.

Training Action 8

① Support the ground with your hands shoulder width apart, lean forward, spread your legs, and touch the ground with your toes shoulder width apart.

(2) On the basis of the supporting action of the hand brace, arch the back upwards, and then slowly restore the upper body to a straight state.

(3) In the action mode of flat plate support, the ears, shoulders, hips, knees and ankles should be in a straight line and remain rigid and stable.

④ Hands should be placed directly under the shoulders.

Training Action 9

(1) Support the floor with your hands shoulder width apart, bend down, spread your legs hip width apart, and touch the ground with your toes.

② Lift your left leg off the ground and bend your knees in the direction of your right elbow. After the left leg is straightened, the right leg is lifted off the ground and the knee is bent in the direction of the left elbow.

③ If possible, try to touch the opposite elbow with your knee.

(4) Hands should be placed directly under the shoulders.

Nine basic movements of beginners' fitness 2 Several fitness movements suitable for beginners to exercise at home.

1 push-ups

Exercise method: lean face down on the floor, keep your body straight from head to toe, keep your body straight, keep your hands shoulder width apart, slowly bend your arms and lower your body, inhale until your chest is one inch off the ground, then quickly straighten your arms and support your body back to the starting position.

Reason:

This action uses multiple muscle groups to maximize the growth and strengthening of the shoulder joint. This can easily exercise at home and prepare you for more demanding shoulder exercises in the gym, such as reclining bench presses.

2. Standing dumbbells are recommended

Exercise method: Stand naturally with your feet shoulder-width, hold dumbbell palms forward with both hands, keep your back straight, and tighten your abdomen. Push the dumbbell up until your arm is completely straight, so that the dumbbell stops above your head. After about 1 sec, slowly lower the dumbbell to the ready position.

Reason: As a beginner, the goal should be to keep the joints tense and prevent the injury called subacromial pain arc syndrome.

3. Dumbbell farmers go

Exercise method: Take a heavy dumbbell in each hand, choose dumbbells according to your own physique and put them on your sides. Keep your arms straight, move forward and maintain a good posture (spine and shoulders are in a neutral position), keep your core contracted, move forward as fast as possible, and use small steps.

Reason: Super simple, don't worry about technology, this action will increase shoulder stability, strong grip, forearm, trapezius muscle and good posture.

4, dumbbell side lift

Exercise method: Hold a light dumbbell in each hand, stand with your feet shoulder-width apart and your back straight. Slowly lift the dumbbell horizontally from both sides of the body until it is parallel to the body, and resist the urge to cheat by swinging the weight of the body, and then slowly fall back to the original position.

Reason: If you exercise at home, it is the most obvious family fitness action to shape your shoulders.

5. Dumbbell lift heel

Exercise method: Hold dumbbells with both hands, put your feet together and touch the ground with your heels. Lift the heel off the ground, slowly reach the top, then slowly lower it to the starting position, and repeat the above actions.

Reason: In family fitness, too many beginners easily jump over their calves on leg training days. This action is put into your exercise to ensure that you can exercise as many leg muscles at home as at the gym.

6. Dumbbell bending

Exercise method: Keep the big arm vertical to the ground and close to the body, put the dumbbell in front of you, keep the elbow joint and shoulder joint stable, only your forearm moves, palm up, bend the dumbbell to the highest point and then slowly put it down, repeat.

Reason: This action can effectively exercise biceps brachii and make the body develop more perfectly.

7, dumbbell pedal steps

Exercise method: stand in front of the bench with your feet together, hold the dumbbell with both hands, board the bench with your right foot, step on your left foot, stand on the bench with your whole body, then move your right foot down to the ground, and then move your left foot down to the ground, so that your body can return to its original position, and so on.

Reason: Exercise quadriceps femoris, gluteus and hamstring muscles by activating thigh muscles. This is the movement of the whole leg for a day. In addition, it can slow down the impact force, which means that more knee injuries caused by explosive sports can be avoided.

8, flat support

Exercise method: enter the starting position and press with forearm instead of hand. Make sure your back is straight and make your abdomen and gluteal muscles tense. Prevent hips from sagging.

Reason: Sit-ups will put pressure on your spine, and flat support is very suitable for exercising the core in a harmless way and exercising the six-pack abdominal muscles you seek.

9 basic movements of beginners' fitness 3 Can beginners lose weight?

Whether fitness is effective or not can only be perceived after a period of exercise. The embodiment of the effect can be considered from the following aspects:

1, subjective feeling

If the exercise load is properly arranged, the subjective feeling of the exerciser should be energetic, energetic, comfortable and eager to exercise.

2. Sweat amount

When the exercise load is appropriate, the human body may sweat slightly or moderately. If the load is too large and the body is too tired, the exerciser will sweat and get soaked. Of course, the amount of perspiration depends on temperature, air pressure, wind speed and water consumption.

3. Emotion

Emotion is a "barometer" of people's health, and it is also a subjective indicator to measure the load borne by the human body. Generally speaking, the human body has the need for exercise, and when this need is met, people will have a pleasant emotional experience.

4, appetite

In the process of physical exercise, the human body consumes a lot of energy. Generally speaking, if the physiological reaction is normal and the body is healthy after exercise, people's appetite will be strong and their food intake will increase.

5. Sleep state

If the physical exercise load is appropriate, you should generally sleep well, sleep deeply, dream less, feel energetic after waking up, and be in a good state of work and stress.

6. Work efficiency and living ability

If the fitness load is appropriate, you will be full of energy, concentration, quick thinking, clear memory, studious, adaptable, confident and capable of living in your work and life.

The above is a qualitative judgment. The objective quantitative judgment indicators are:

7. Morphological indicators

The test of adult morphological indicators mainly includes:

Perimeter index: arm circumference, leg circumference, chest circumference, waist circumference and hip circumference. Under normal circumstances, the bigger the waist circumference, the more obvious the degree of obesity.

Abundance index: for example, body mass index (body mass index) (weight kg/ height m2), 18.5 ~ 23 is normal; If it is greater than this value, it is overweight and obese. There are also height standard weight comparison table, Ketole index and so on.

Body composition index: such as measuring the thickness of skin folds in arms, back, abdomen and legs. When measuring the percentage of body fat, it is more than 20% for men and 30% for women, indicating that body fat exceeds the standard.

8, respiratory and circulatory function indicators

Cardiovascular indexes mainly include: blood pressure (100 ~140/60 ~ 90 mmhg is normal), heart rate, electrocardiogram, hemoglobin, blood lipid, cholesterol, high and low density lipoprotein, etc.

Lung function indicators mainly include: vital capacity, maximum lung ventilation, chest circumference difference, breath holding time, etc. Measuring the morning pulse can reflect the fatigue and functional state of the body. If the morning pulse remains stable or gradually decreases, it is a good performance of exercise; If the morning pulse is more than 5 times/minute, it is a sign of fatigue and functional decline.

Cardiovascular exercise test: a test of cardiac function index. Exercise mode: 30 squats in 30 seconds (1 time/1 second). Cardiac function index = (p1p2-P3-200)/10. Where P 1 is the pulse at rest, P2 is the pulse of 15s ×4 immediately after exercise, and P3 is the pulse of 15s×4 one minute after exercise. Evaluation: The smaller the index, the better the cardiovascular function.

Can novices lose weight? People who are new to fitness can't see the effect of losing weight, which is related to the length of exercise. It takes a long time to lose weight by exercise, and the amount of exercise is also very important, because weight loss is related to many aspects and there are many factors that affect the weight loss effect. Fitness is the main purpose of exercise, and the effect of losing weight after fitness depends on fitness items and time.