The simplest fitness method, exercise, also has certain skills. I believe many people have used this sport to exercise in primary and secondary schools. Exercise can relieve our mood. There are many ways to exercise. Know the easiest way to keep fit and get moving!

The easiest way to keep fit is 1 sit-in, which may not be tried by many people. In fact, sitting quietly is very simple, that is, sitting cross-legged, then consciously tightening your muscles and relaxing after taking a deep breath. This repeated tightening and relaxation is beneficial to muscle activity and promotes blood circulation in your body.

Nowadays, office workers basically need to sit and work for a long time, so the function of the body will definitely decline after a long time. Use the spare time at work, which can be the interval between going to the toilet to drink water or printing documents, and you can also twist your waist to exercise your bones and muscles, which is very beneficial to fitness.

Do sit-ups before going to bed at night. The life of a day is very busy. In the evening, some people may not have time to go out for a run or relax. In fact, sit-ups can be done at this time before going to bed at night, which can exercise our abdominal muscles well.

I go to work by bike and live not far from the company. In fact, I suggest that it is best not to drive to work, but to ride a bike every morning and evening, so that you can breathe fresh air and achieve the purpose of fitness, and this way of fitness is relatively simple and comfortable.

Do more housework. Generally speaking, we will feel very tired at work. We don't want to do any housework at all after work. In fact, going home from work to do housework, cleaning and mopping the floor are all very good exercise methods.

Listen to more music and exercise more. You can listen to more music at home on Saturday and weekend. You can dance to the music instead of sitting on the sofa. At work, listening to music and dancing at noon or simply dancing ballroom dancing is also good, which can not only exercise the body, but also help the body to be soft.

The simplest fitness method 2 the simplest and most effective fitness method

1, walk

Any fitness program should include cardiovascular system exercise, the purpose of which is to enhance heart function and consume excess energy. Walking is a fitness method that can be carried out anytime and anywhere without any special equipment (except a slightly better pair of shoes). It is not only suitable for new people who join the fitness ranks, but also suitable for people who exercise regularly.

"An hour's brisk walk can burn about 500 calories," said Dr. Goblin from the Department of Orthopaedics and Sports Rehabilitation at new york Beth Medical Center. Usually we need to consume about 3846 calories to lose 1 kg. Therefore, if you don't do other exercises, it will take about 7 hours and 42 minutes to lose 1 kg.

Cotton, a sports scholar of the American Sports Association, said: "At first, you are not required to leave the sofa for more than 1 hour. For beginners, it should last for about 5~ 10 minutes at the beginning, and then gradually transition to a duration of not less than 30 minutes at a time, and it is best not to increase the time by more than 5 minutes at a time. " Another thing to note is that if you want to increase the speed of walking or increase the slope, you should appropriately extend the walking distance before.

The essentials of fast walking are: the speed is about 1.56- 1.79 m/s, head up and face forward, back straight, arms swinging naturally.

2. Interval training

Whether you are a novice who has just joined the fitness ranks or an athlete who exercises regularly, walking or aerobic exercise combined with interval training will strengthen the stimulation of the cardiovascular system, thus improving physical function and helping to lose weight.

Cotton said, "For example, changing the pace during a brisk walk can stimulate the body's aerobic metabolism system to adapt. Because the stronger the aerobic metabolism, the stronger the ability to consume more energy. " Intermittent training is to increase the intensity or speed during exercise and keep exercising for 1~2 minutes, and then reduce it to the original intensity or speed for 2~ 10 minutes (depending on the total exercise time and the time required for personal recovery).

3. Crouching

Fitness must include strength training. Cotton said, "The more muscles you exercise, the more energy you burn." Try to choose a fitness method that allows more muscle groups to participate in sports. Squat is a very good fitness method, which can develop quadriceps femoris, posterior femoris and gluteus muscles.

Peterson, a training expert in Florida, said, "Squat is a very simple and effective fitness method because it can involve most muscle groups of the whole body at the same time." However, Peterson stressed that the standard of action is the key. He said: "Whether the squat can achieve good results depends on whether your movements are standardized. If your movements are not standardized, its effect will not be obvious. "

The standard action should be: spread your legs shoulder width apart, keep your back straight, and then kneel down, with your upper body almost parallel to your calf. Cotton said: "At this time, the knee joint should be as far as possible beyond the ankle joint." Goblin suggested, "You can imagine how you sit in a chair, but there are no chairs anywhere."

It may be effective to practice with a chair. Take a chair at first, sit in the chair in a standard posture, and then get up from the chair and stand. Once you feel that you have mastered this standard movement, you can try to get up as soon as your ass touches the chair, and finally do the same movement without the chair, which is the standard squat.

Many people who go to the hospital have knee pain, and many of them are caused by weak quadriceps muscle strength. If you feel pain in your knee when you go downstairs, maybe you need to strengthen your quadriceps. Squat is an effective way to exercise quadriceps femoris.

Step 4 stab

Like squats, lunges can involve most lower limb muscles, including gluteus, quadriceps and muscles at the back of thighs. In addition, lunges can improve balance more effectively than squats.

The standard action is: one leg takes a big step forward (about 4 to 5 times the length of the foot), the spine is naturally straight, the knee joint of the leg bends about 90 degrees, the weight is concentrated on the leg that has not been taken, and the knee joint is lowered to a position close to the floor.

Peterson said: "It feels like sitting on a lap that has not been taken away. The leg you are sitting on is the one you want to exercise. "

If you want to increase the difficulty, you can use dumbbell lunge. And if you want to exercise lower limb muscles more comprehensively, you can try lateral lunge or reverse lunge.

Step 5 push-ups

If the action is standardized, push-ups can exercise the chest muscles, shoulder muscles, triceps brachii, and even the core muscles of the trunk (abdomen and back).

Peterson said: "I like push-ups very much. Their movements are somewhat similar to yoga. When doing push-ups, your pelvis and core parts (abdomen and back) are suspended, and you have to coordinate the muscle strength of each part by yourself to maintain your stability. "

Push-ups are suitable for fitness people at any level of exercise. For those who have just started doing push-ups or have poor physical strength, you can start from the height of the kitchen counter, then slowly move to the table and chair and kneel on the floor to do push-ups. Finally, you can do standard push-ups with your toes and hands touching the ground.

The standard push-up action is: face the floor, and the distance between your hands is slightly wider than your shoulders. Put your toes or knees on the floor, so that the body parts from your shoulders to your toes or knees are suspended. This will allow the muscles behind your hips and abdominal muscles to participate in the exercise, and then bend or extend your elbow to lower or support your body. Keep the torso stable during the whole process.

Of course, in the case of technical action standards, you can try more difficult push-ups, which are called "T-shaped stable" push-ups: the whole body is in a push-up, and after completing a push-up, one hand is raised to the same side of the air in a "T" shape, and then retracted. After doing a push-up, repeat the same action with your other hand, and don't rotate your hips with the other three limbs during the whole process.

6. Sit-ups

Everyone wants to have a fat-free belly. As long as the technical movements are proper, the familiar sit-ups (and the improved movements on them) are very good fitness methods to realize this ideal.

A standard sit-up should be that the legs are bent about 90 degrees, the back and feet are flat on the floor, the hands are slightly flexed, the fingertips touch the head, and then the abdominal muscles are contracted, so that the head (chin is miniature), neck, shoulders and back are away from the floor in turn (Figure 8).

Never put your hands and fingers behind your head, so as not to strain your neck muscles too hard; Be careful not to hold your breath. The correct breathing rhythm should be to exhale when you get up, inhale when you lie down, and keep your elbows away from the line of sight on both sides of your head, so that your chest and shoulders can be stretched.

Peterson's recommended sit-ups are to lift your feet off the floor and bend your knees 90 degrees, because if your feet are flat on the floor, many people will easily form an arch back and let the hip flexors participate in the exercise.

Sit-ups are a very effective way to exercise abdominal muscles, but if the movements are not standardized, such as hunching your back when doing sit-ups, you will not be able to exercise abdominal muscles.

If you want to exercise the oblique abdominal muscles (that is, the muscles on both sides of the abdomen), you can lie on your side and do sit-ups. Standard sit-up posture, when getting up, the spine rotates to one side, the right elbow touches the left knee, and the left elbow touches the right knee.

Cotton said: "Before you get up, you have to imagine that you will be in a twisted state. It is very important to twist your body first. Only in this way will the abdominal oblique muscle pull you up. "

But remember, it is impossible to get a flat abdomen just by sit-ups. Losing abdominal fat needs to follow a very important basic law-the energy consumed is greater than the energy consumed. Sit-ups can exercise abdominal muscles, but don't mistake energy consumption for energy intake. This is the most fundamental law that fitness should follow.

7. Bend over and row a boat

Bowing and rowing is another simple and effective fitness method, which can involve most of the upper back muscles and biceps brachii during exercise.

The standard posture of leaning over and rowing is: stand shoulder-width apart with your feet, slightly bend your knees, tighten your abdominal muscles, keep your back straight, lean your pelvis forward slightly (if you have difficulty in keeping this posture, you can share the weight by sitting on an inclined stool), and extend the upper part of your spine to increase support. Hold the dumbbell or barbell with your hands shoulder width apart, and your arms will naturally droop. Bend your elbow to pull the dumbbell or barbell to your body, then stay in this position for a short time, and then slowly put it down to the initial position. Breathing rhythm should be exhaling when lifting dumbbells or barbells and inhaling when putting them down. Beginners attach importance to safety and should not bear too much weight.

Gyms are used for exercise and relaxation.