Exercise is an important way for us to keep our body function. Not exercising for a long time may make our body function decline. The importance of sports is self-evident. What are the benefits of sharing sports?
What kind of exercise do you do? 1 First, squat.
As we all know, squat is the golden movement to train legs. Squat can not only achieve the effect of stovepipe and hip lifting, but also effectively improve muscle content, promote body metabolism, accelerate body fat burning and reduce fat, so that we can have a curved figure. Sticking to squat for a long time can promote the coordinated development of the whole body muscles.
Although squatting has many advantages, many people think that squatting will hurt their knees. If you can master the correct squat posture, there is no problem of hurting your knee. Fitness professionals in the fitness industry have been practicing, and they will not hurt their knees, but have developed excellent bodies. Therefore, it is very important to master the correct fitness knowledge.
Some points to pay attention to in the process of exercise:
Don't bend over, look straight ahead; In the process of squatting, the feet are open and shoulder-width; In the process of squatting, squat your hips backwards, and don't put all your weight on your legs; The whole process should not be so fast, so you can exercise your muscles.
Second, push-ups.
This movement is the most common exercise we have done since childhood, and it has a good effect on the training of chest muscles. Although push-ups look simple and want to be completely standard, they are actually rare.
Even fewer people can insist on doing 100 exercises every day. Push-ups can not only exercise our arms, chest, back and core muscles, but also be a rare self-weight training action.
Step three, squat
Some people think that squats are not similar to lunges. It must be different. The lunge squat pays more attention to the training of hamstring muscles on the lateral thigh, which can effectively help the body burn fat and reduce fat.
Many people think that thighs are thick because thighs are muscular, but it is not muscles that make your legs thick, but your legs are too fat to look thick.
Fourth, bench press
Many people have a question about whether they can do bench presses at home. Sure, just prepare the equipment. Fitness equipment is not only available in gyms. You can build a private gym for yourself, such as buying a pair of dumbbell and barbell combination equipment.
Bench press can effectively train your arm, chest and shoulder muscles, resist the stimulation of resistance, make muscles full of strength and keep growing, and enhance our muscle dimension and physical endurance.
What kind of exercise do you do? Of course, I went to the gym! The gym has good hardware and software conditions. And spending money is our motivation to keep exercising! But the air quality in the gym is very poor. Moreover, the gym is limited by the space of the venue, so it is not as free as outdoor.
Then let's go outdoors! Outdoor sports can blend in with nature, breathe fresh air and cost nothing! Alas, the smog is so serious recently, and the air quality outside is so poor. Outdoor fitness is not safe enough, without professional guidance, and the effect is average.
In fact, both have their own advantages and disadvantages. There is nothing better, only one is more suitable for you.
According to the change of season and temperature, change the sports venue.
The weather in Xia Dong is extreme in both seasons. When the weather is too hot, if you exercise outdoors, you are prone to heatstroke. The air quality is poor in winter, especially in the north. The weather is too cold to be frostbitten, so it is not suitable for outdoor sports. I suggest you exercise properly in the gym.
In spring and autumn, the temperature is suitable and the air quality is good, which is more suitable for outdoor sports. However, it should be noted that the temperature difference between morning and evening is relatively large. Dry and keep warm in time after sweating, and be careful of catching a cold.
Fitness, gym is a better choice.
Gym equipment is aimed at specific parts and muscles, and the exercise effect is more obvious. Moreover, there are professional coaches in the gym who can provide diet and exercise guidance for your fitness or shaping plan, which is beyond the reach of outdoor sports.
Adjustable weight, safety, reliability and wide applicability.
The weight of equipment training can be adjusted according to your own situation. For novice or old drivers, there are dishes suitable for them, which are suitable for a wide range of people.
Targeted training makes it easier to find the training feeling.
The design of the equipment meets the training requirements, generally conforms to the strength characteristics of the human body, can achieve twice the result with half the effort, and can easily find the training state.
From the above table, we can find that when running at low speed, the energy consumption on the treadmill is greater than that outdoors. With the increase of running speed, outdoor running gradually exceeds treadmill exercise. Therefore, it is also important to choose where to run according to your acceptable speed.
Of course, the treadmill can improve the fat burning ability by adjusting the slope, and it can also protect the joints and knees of runners and alleviate the sports injuries caused by outdoor running!
Aerobic exercise is outdoors and strength training is indoors.
The outdoor air is fresh, which is more suitable for aerobic exercise than the closed gym with large crowd density. However, in recent years, the air quality in this city is generally poor, especially in winter when the PM is abnormally high. If your city is among the most polluted cities all the year round, you should choose a gym.
Strength or muscle training suggests that you go to the gym. More professional equipment can effectively prevent you from getting hurt, and there are people to protect and guide you. The exercise effect can be described as getting twice the result with half the effort. Without supervision outdoors, it is difficult to deal with accidents in time.
Whether it is outdoor sports or gym, persistence is the most important thing!
What kind of exercise do you do? There are many kinds of exercises. We often suggest that you should take more exercise to get better health. Your physique will be different for different age groups. For young people, you will choose more than one type, while for old people, you can only choose some relaxing exercises.
For some people with poor physical strength, you can choose to walk or jog. This exercise can exercise the qi and blood of the whole body, and it is also gentle. However, remind these people not to exercise excessively. Several steps were popular some time ago. Looking at the circle of friends, the more steps you take, the happier you will be and the more you will keep going. However, excessive walking will do great harm to the knees.
After getting old, the bones are already aging, and the nutrients in them are lost quickly, so many people will suffer from osteoporosis or joint pain, and there will be more wear and tear at the knees. If you walk too much, it will aggravate the wear and tear on your knees, which is not good for your health. So pay attention to control, exercise within your ability, and walk for almost half an hour.
Besides walking, you can also play Tai Chi. This kind of exercise is mild and doesn't need to walk too much, but it can relieve the whole body. When playing Tai Ji Chuan, all limbs will be exercised, which will help blood vessels run. Limbs are the ends of limbs, which are prone to ischemia, especially the blood vessels of the elderly, which are easy to block and will affect the operation of blood vessels. And more exercise, especially playing Tai Ji Chuan, can promote blood circulation and improve the problem of stiff hands and feet, which is good for your health.
Swimming is also a very good exercise, which can exercise the human body well. Many people will think that swimming is something that young people can do, not suitable for the elderly. Actually, it is possible. Swimming is a very good exercise for the heart and lungs. If the elderly can persist in swimming, they can improve their vital capacity and make their hearts stronger, thus preventing and improving many cardiovascular and cerebrovascular problems. And people who swim regularly will age much more slowly.
When you get older, you should exercise more, but when you exercise, you must do what you can, don't overdraw the operation of your body, and choose the exercise that suits you. If your heart and lungs are not good, you should choose yoga and Tai Chi. If you are not physically strong, you can take a walk. If you are in good health, swimming is also a good choice. Insist on exercise and improve physical activity, which is good for your health.