Suitable for spring fitness exercise, exercise is the basic way to keep healthy. While exercising, you can also improve your physical fitness, and the effect of losing weight is also very obvious. This exercise is something we often do. If you understand that it is suitable for spring fitness, then act quickly!
Suitable for spring fitness 1 1, skipping rope.
When it comes to aerobic weight loss exercise, skipping rope is naturally inseparable. Skipping rope is a high-intensity exercise. In the process of jumping, our whole body muscles will be tense, and we must also cooperate with the swing of our hands.
This exercise can not only make us burn fat quickly, but also exercise the muscles of arms, hips and legs. We should keep breathing steady during the practice, and practicing with our companions can also increase their interest and motivation.
2. Aerobic exercise
Aerobic exercise is very popular with women because its practice is not limited by time and place. We can practice with the coach in the gym, or watch CDs at home alone.
Moreover, there are many kinds of aerobic exercise, whether it is sexy Latin exercise or very powerful fighting exercise, which can help us burn fat and shape our body curves. We won't feel bored when practicing, which is very helpful for long-term persistence.
Step 3: Go quickly
Yes, walking can also help us lose weight. If we don't like running, brisk walking can also help us burn calories. Walking fast is also suitable for all kinds of people to practice. Practice walking for more than half an hour every day, and you can see obvious weight loss effect.
4. Elastic movement
You can do basic exercises such as lunge, squat and biceps bending with rubber bands. This kind of rubber band is light and easy to carry, and its cost ranges from 6 dollars to 20 dollars. Find the right color when choosing to buy. Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color).
When doing squat exercises, try to keep your legs shoulder-width apart and keep your body straight. Hold the rubber band with both hands, lift it to shoulder height, then squat down, squat down again, and repeat the above actions.
Then squat, squat, and repeat the above actions.
When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand and pull the rubber band to the top of your head with the other.
5. laundry bag
Washing clothes is a chore that consumes calories and eliminates fat, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can help you burn more calories.
Hold the laundry bag directly in front of you, and don't let it touch your body, which will cause great resistance to the bag. Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. Do you think the laundry bag is not heavy enough? Try sandbags, which is more helpful to improve physical strength and endurance.
Step 6 climb stairs
Jogging up and down in the stands of stairs or sports fields is a very beneficial aerobic exercise. Climb the stairs quickly from 6 to 12, rest for two or three minutes after each run, and repeat this exercise.
When resting, you can continue to climb several stairs to keep your heart rate unchanged. Every time you step on a step, try to skip a step, which is helpful to improve the muscle strength of lower limbs. In order to make the aerobic exercise arrangement more complete, it should also include jogging, walking or cycling three or four times a week.
7.dumbbells
At home, you can use dumbbells to bend biceps, push shoulders and stretch triceps. To exercise your chest, lie flat on the ground or bench, open your arms and put the dumbbell above your chest. Try lying face down on a bench and lifting dumbbells to exercise your back.
8. Jump firecrackers
Warming up with firecrackers can make the human heart rate reach a certain level and prepare for more intense exercise. Doing firecrackers for 5 minutes after doing full-body stretching exercise can properly adjust and coordinate the body.
Jumping firecrackers can make the shoulders, back, thighs and calves move, so it can not only improve physical strength and endurance, but also stovepipe.
Fitness exercise suitable for spring II. Matters needing attention during exercise.
First of all, the wrong method
1, rest immediately
After strenuous exercise, the blood circulation speed of the body will be accelerated, and the heartbeat will be accelerated. At this time, the muscles in all parts of your body will be removed. But if you stop exercising immediately, it will easily lead to chest tightness, dizziness, shortness of breath and even shock. Therefore, it is suggested that you do some simple and gentle exercise after strenuous exercise, and then stop to rest after your heartbeat is stable.
Step 2 drink water immediately
Due to strenuous exercise, our bodies will sweat a lot, resulting in lack of water in the body, so there will always be thirst after exercise. Second, many people will drink a lot of water and drinks at this time, which is very bad for our health, will burden the stomach and easily lead to some sudden diseases.
Second, the correct approach.
1, do some jogging
After strenuous exercise, jog for four or five minutes. As long as you feel your heart beating steadily, you can stop at this time. At this time, drink some salty water, replenish the water you have excluded and the salt you need, and dry your sweat with a towel.
Take a hot bath after rest.
After the rest is almost over, find a place to take a bath and take a hot bath. The water temperature should not be too cold or too hot. Just take a bath.