Common fitness methods are: running, ball games, etc. People habitually think that only these can play a role in fitness. However, you have neglected many fitness methods, and these unusual fitness methods are more effective. You can choose the exercise part according to your own specific situation.
Crawling movement
Crawling is to imitate the action of animals crawling on the ground. Crawling can promote blood circulation, exercise most muscles of the whole body and enhance the functions of many organs, thus preventing and treating diseases, strengthening the body and delaying aging.
When crawling, you need to land on all fours to imitate the crawling posture of animals. On the grass and on the grass. Crawl forward, backward or in circles. The crawling speed is gradually accelerated from slow, and the crawling time is gradually extended from short. Generally, exercise every day 1 time, once every time 10- 15 minutes, once in the morning and once in the evening. Crawling exercise can correct spinal skew, prevent and treat diseases such as lumbar muscle strain, sciatica, varicose veins of lower limbs, muscle atrophy of upper arms, dyspepsia and so on. But patients with hypertension, coronary heart disease and cerebral arteriosclerosis are not suitable for crawling exercise.
Dorsal muscle movement
Back muscle exercise is to exercise back muscles. People's back muscles are relatively weak, while the cervical and lumbar parts of the spine have greater mobility, which is easy to cause pain and damage their functions due to work or chronic strain. By exercising back muscles, the muscles here can be developed, strengthened and protected. Can be used for treating damaged tissues. It can also prevent damage to undamaged tissues.
Exercise back muscles, generally lying prone on a hard bed, holding the bed with both hands, straightening your knees, gradually stretching your lower limbs backwards and upwards, and then returning to your original position. Chest out again, head up, arms back. These two actions alternate. And gradually increase the amplitude and frequency of backward extension. Practice 1-2 times a day and stick to it for a long time. Back muscle exercise can prevent and treat lumbar muscle strain, lumbago and leg pain, sciatica and disc herniation.
Knees up. Raise your left hand to the side. At the beginning of the action, the legs are straight, the feet touch the ground in tandem, the abdominal muscles force the hips off the ground, and the left arm is held high. Tuck in your abdomen, turn left and put your left arm on your back. Look up.
Ballet dancing can also strengthen the body.
Many fitness experts with advanced consciousness look for actions that can be used for reference from other sports forms to practice abdominal muscles. This set of exercises introduced in this article is selected from the action of Pilates. "Pilaz" is a way for ballerinas to strengthen their strength and quality. It emphasizes the unity of body and mind in practice. Practitioners should pay attention to the muscle feeling in the action, not just counting the times. Here are six exercises.
1, "hammock"-spread a big bath towel on the mat and lie on your back. Grasp the two corners of the bath towel with both hands and cover the back of your head. Bend your knees and put your feet flat on the ground. Inhale, tuck in, and raise your head and neck until your shoulders are off the ground. Keep this posture, inhale and slowly push one leg straight, and the heel does not leave the ground. Exhale and put your legs back in the knee flexion position. Change the other leg. Pay attention to the correct breathing sequence, and tighten the abdominal muscles inward every time you exhale.
2, "spinning birds"-supine, kneeling. Put your hands behind your head and tuck in. Exhale, hold your head up and chest out, and keep your neck natural. When inhaling, straighten your legs and separate them into scissors. The left leg is 75 degrees to the ground, and the right leg is 45 degrees to the ground. Keep this posture, and when you exhale, your legs draw a semicircle in the air and switch up and down. Inhale, retract legs, repeat, and exchange left and right legs.
3, supine leg flexion and extension-supine, knee assembly. The arms extend to one side of the body to form a cross. Tuck in your abdomen and keep your shoulders touching the ground. Inhale and fold your knees to your chest. Exhale, stretch your legs forward and upward, raise your head and shoulders at the same time, and stretch your right hand as far as possible towards your legs. Inhale, bend your knees, exhale, and forcibly close your abdomen. Switch to the opposite side, each side 10 times.
4. The dancer turns around-the preparatory posture is to hold the ground with his right hand and sit on the ground with his right leg kneeling. Bend your left leg with your knees up. Raise your left hand to the side. At the beginning of the action, the legs are straight, the feet touch the ground in tandem, the abdominal muscles force the hips off the ground, and the left arm is held high. Tuck in your abdomen, turn left and put your left arm on your back. Look up. Hold your hips when exhaling and lower your body when inhaling. Return to the prepared posture and repeat the other side.
5, fingertip lateral rotation-prone, toes and palms touch the ground. Gluteal muscles contract, abdomen contracts, back muscles exert force (shoulder blades to the middle), stand until the chest leaves the ground, and fingers still touch the ground to maintain balance. Inhale, stretch your right arm and touch the back of your right thigh. Head and upper body turn right at the same time. Return to the starting position when exhaling. Repeat to be the other side.
6, rolling rowing-sit up straight, abdomen. Stretch your legs forward and your feet are wider than your shoulders. Palm down and put the rolled towel in front of your body. Collar chest, gluteal muscle contraction. Exhale, slowly lean back, and at the same time relax the psoas muscles and spread them backwards until the maximum angle can be controlled. Stay 1 sec, and pull the towel roll to your chest when inhaling. Exhale again and lift the towel over your head. Inhale and restore. Repeat. These exercises should be done 3-5 times a week in order. The first two movements are warm-up, and the last three movements are more difficult. Do 10 times in each group according to the action requirements (5 times on each side). If it is too difficult at first, you can start with 4-6 times. It is ideal to practice in a dance studio with a mirror.
If you want to build a beautiful abdomen, you need long-term aerobic exercise and a reasonable diet in addition to diversified abdominal muscle exercises. The combination of the three has the best effect.
Common fitness methods are: running, ball games, etc. People habitually think that only these can play a role in fitness. However, you have neglected many fitness methods, and these unusual fitness methods are more effective. You can choose the exercise part according to your own specific situation.
Strange but super effective fitness method
Anal contraction movement
Anal contraction is the movement of contracting muscles around anus. Contraction of anus can exercise levator ani and anal sphincter near anus, enhance their functions, promote blood circulation around anus and prevent venous stasis, thus treating and preventing diseases around anus.
The method of anus contraction exercise is relatively simple and is not limited by time and environment. You can stand, squat or lie down, or ride, walk or work. You can do it several times a day for 2-3 minutes each time, and the effect is better after defecation.
Anal contraction exercise has obvious effect on the prevention and treatment of hemorrhoids, anal fissure, proctoptosis, constipation, chronic enteritis and other diseases in middle-aged and elderly people.
PC muscle movement
PC muscle, also known as "love muscle", is a kind of suspender muscle, which is attached to pubic bone and coccyx, and belongs to one of the important structures of pelvic surface muscle system. It is like a tight hammock, supporting all the organs in the pelvis and vaginal muscles. This love muscle can make the female rectum, urethra and vaginal sphincter interact. This kind of muscle elasticity is very important to ensure the smooth delivery of parturient, enhance sexual response during sexual intercourse and maintain the function of urinary system. But in fact, about 30% of women are physically weak, and with the increase of age, the PC muscle with good elasticity will also become weak. Therefore, it is very important to exercise muscle function.
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