Among the five major fitness programs, health is the premise of personal happiness. It can be said that there is nothing without health, which shows the importance of health to us and the development of health industry is growing. Let's share five major fitness programs.

Five major fitness events 1 Action 1: Bend your knees and bend over.

Exercise parts: tendons, calves and buttocks. Action essentials: put your feet together and bend your body downward. Bend your knees slowly until you feel pressure on your back. Hold your arms tightly and take a deep breath. At this point, the body will have a feeling of flying high, relax the head, neck and shoulders, slow down breathing, slowly swing the body, or gently shake your head for a minute and return to the standing position. Function: Exercise leg strength and lower blood pressure.

Action 2: Sit in an empty chair.

Exercise parts: shoulders, chest and legs. Action essentials: straighten your body, put your feet together, palms facing each other, lift your arms up along your head and tilt your head back. Inhale, bend your knees, and then sit down as if sitting in a chair. Don't let your knees exceed your toes. Every time you inhale, you should hold your chest out and abdomen in. Sit down slightly every time you exhale and bear the pressure on your back for 30 seconds. Function: Enhance leg strength and reduce abdominal fat.

Action 3: Step and squat

Exercise parts: hips, arms and legs. Action essentials: Take a step forward with your left leg, squat down, put your hands on your sides, and put your right knee on your left heel. Inhale, slowly lift your left leg for one minute, then switch legs. Repeat. Function: relax hip muscles and reduce sports injuries.

Action 4: Swing your body left and right.

Exercise area: shoulders and hips. Action essentials: take a big step forward with your right foot, squat, inhale, palms facing each other, arms tilted upward and shoulders tilted backward. Keep your front legs still and swing your body from side to side. Do not exceed the toe of the front leg knee, hold on for one minute, and then change legs and repeat. Function: strengthen the strength of upper and lower limbs, exercise the flexibility of shoulders and hips, and enhance the stability of knees.

Action 5: Bend your knees and lift your hips.

Exercise parts: chest, neck, spine, buttocks. Action essentials: bend your knees and reach your heels with your hands. Put your arms on the floor at your sides, palms down, exhale, and hips up for 45 seconds. Repeat this action three times.

Function: The intercostal muscles and connective tissue around the chest of many men are very stiff, which limits their vital capacity. This posture can make the chest breathe evenly, relax those tight muscles, and then make breathing smoother and easier. With the passage of time, continuous practice of bridge can improve the performance of all aspects of physical activities and help relieve the pressure on the upper respiratory tract.

Five major fitness programs: 2 1, weightlifting walk (farmer walk)

Please take two baskets of gravel up the hill. Please let me believe that you can really stick to it. So work (or exercise) for eight hours. "Break between groups"? It's time for you to walk back from the mountain and fill the other two baskets with stones.

After two months of continuous efforts, your understanding of sports will be completely changed. If you really want to get in shape, you might as well help a bricklayer or plasterer and earn some tips.

Walking with load (farmer walking) is a whole-body exercise, including grip strength, shoulder stability, core strength, steady breathing under heavy pressure, balance and gait, and of course physical strength.

The weight to be lifted can be any equipment, tools or objects, and the better the effect. It's easy to lift dumbbells or barbells in the gym. Why don't you try lifting sandbags, buckets and gravel? Even the living can do it. It must be more difficult than dumbbell barbells.

Furthermore, if the weight is irregular, that is, one side is heavier than the other, or the weight will drift continuously (such as a bucket of water), it will train your strength to a higher level.

How to practice? Lift a weight that is difficult for most men; Stand up straight, like a proud soldier, and then walk around until you don't know your last name. Next time, increase the weight and break the walking distance record. Note: Personally, I think there should be room for safely putting down heavy objects, otherwise it will be too heavy to throw away.

2. Boxing

Unarmed combat used to be a compulsory course in the army, but now boxing and MMA are very popular, which shows that this sport is qualified to be selected. Every punch is not as simple as it looks, it has great connotation and has a transfer effect on all qualities.

Of course, not everyone wants to step into the boxing ring or octagonal cage, but anyone can practice boxing with heavy sandbags or speed balls, and even practice high-intensity empty boxing. Please train as if you were fighting for your life.

Ancient Spartan said, "Either you come back with a shield, or the shield will take you back."

Boxers may tell you that the power of heavy punches comes from the legs and hips. But many excellent coaches speak more directly, and the power of punching comes from the buttocks.

The leg on the punch side must firmly step on the ground, extend the knee, extend the hip, and turn the hip outward to produce strength together. Do you know how to work hard? The difference between them is equivalent to just slapping a child in the face and winning the championship with one punch.

The key to heavy sandbag is to lock the wrist tightly in the center and hit the sandbag with your fist. One punch at a time, you must learn to give strength to your hips and legs, but give strength to your arms and fists.

The key to playing speed ball is to keep hitting the ball continuously, keep a fixed frequency and don't disperse. This is a technical job. If hand-eye coordination is not skilled, don't practice too hard.

If you don't have these equipment, you can practice empty boxing. Imagine if you have a goal in front of you and try to overcome it. Every time you punch, you should punch quickly and have control.

If you really don't like boxing, do push-ups as you like, and do as much as you can according to your foundation. Turn off the lights and do it.

3, climbing rope and pull heavy rope

Unless you really practice the pulling action, it is difficult to improve the pulling strength. This is a highly self-disciplined action. Either you practice rope climbing or you can't; You either practice rope to pull heavy objects (or whatever you can pull), or you don't.

Rope climbing is an excellent upper body exercise, and it also uses a lot of core strength and leg strength. Of course, some people climb ropes without even using their legs, which makes me really envious.

It requires considerable grip strength, shoulder strength, back strength and core strength. Climbing a rope also requires skill. You may need to learn it slowly and gradually.

You can start from the sliding rope pull-down, or you can start from the fixed rope hanging pull-ups, or you can simply practice pull-ups with different grip methods.

Rope pulling heavy objects has many similar training benefits, and it also allows you to practice your ability to take root in the earth and generate great strength through your legs and core.

Do you remember the tug-of-war in physical education class when you were a child? Finally, a big man was sent as a "helmsman", and everyone pulled, slid and slid, and fell into a ball like clockwork. Isn't it cute?

The secret of winning the team is always down-to-earth, so it can continue to exert its strength and pull hard; On the other hand, if the team loses, it will become familiar from the beginning.

The secret of pulling a heavy object with a rope is that balance is as important as force.

This action is not a vertical upward force, but a backward inclination in the direction of pulling. Put your hips behind your feet 18~24 inches. The lower the hips, the better, especially when you are facing a heavy load.

When pulling, use both hands to pull the rope alternately, and the pulling range should be small each time, so as to ensure that each pulling comes from the upper body. If you want to pull more every time, try to put your hand in the position, so that the whole movement becomes hip and leg pulling, just like doing horizontal hard pulling.

Sleigh is an excellent equipment for practicing rope pulling heavy objects, and it can also carry loads. Pull the rope as long as possible. Pull as hard as you can and keep the speed. If you pull a huge weight, your soul seems to be sucked to the other end of the rope.

4. Lift the heavy objects from the ground and above your head.

This is a classic action to show your amazing strength.

Holding a horribly heavy object high above your head, this power art has existed since ancient times, and it is too numerous to mention.

Ancient Greek soldiers practiced similar movements with big stones. Stone locks held by monks in ancient Shaolin Temple are similar to kettle bells today. They are called "stone lock technique", which is more than 1000 years before the Russians played this thing.

In the19th century, Thomas Inge liked to lift his identity tag dumbbell. The handle was 2 or 38 inches thick and the total weight reached 65,438+072 pounds, while he used one hand. Besides, have you seen Wrestling Manic 4? Remember the plot?

This action, depending on the type of weight and whether it is used with one hand or two hands, always looks like a variant of hard pulling at first. If a flip can lift the weight to shoulder height, so be it. But if it is in the form of Atlas Stone-moving Competition or Mainland Hercules Competition, you should "roll" the heavy objects with your thighs and hold them firmly on your chest.

Then lift it over your head, which can be a strict shoulder lift or a helpful lift, depending on whether the main strength of your leg is allowed. Some games clearly stipulate that legs are not allowed to take the initiative.

However, when the weight is heavy, it is impossible without leg strength.

As for what weight to lift above your head? Whatever you can think of, the less you can take advantage of, the better-the same reason. Heavy sandbags, boulders, full buckets or half buckets of water will do. Of course, commercial equipment, such as one or two heavy kettle bells, can also be used.

The clean and jerk or Atlas lifting stones is a powerful variant of this sport.

5, standing and pushing weight

Standing and pushing weight is a basic way of human movement. This action is used when an object is too stupid and heavy for people to lift, but it has to be moved to another place.

Today, many gyms offer sledding. If not, you might as well broaden your mind-how about a cart? You can push it in the parking lot. Please make sure everything is safe.

In many elite private education courses, heavy sledding is a compulsory course, and it is very reasonable no matter what sport you practice. Its force is only in the centripetal stage, which is much more friendly to joints than the centrifugal stage with weight.

Practicing unilateral rotation exercise is beneficial to most exercise modes, and this one is to tighten the whole body and breathe hard under great resistance, which greatly improves cardiovascular stability and cardiac output under pressure. Seriously, people who practice this are tough guys.

The action is simple-lean forward with your hands, shoulders and hips in a straight line (basically, raise your hands above your head when you lean forward)

Don't lead your feet out of the vertical projection line from your hips to the ground to reduce the pressure on your lower back. The key to the movement is to maintain the strength of each step and not to completely stretch the hips and knees.

Or just the upper body makes an angle of 30~40 degrees with the ground.

In fact, it is much easier to push a sled on the turf or carpet of a commercial gym than on the glued floor. As for outdoor, cement road or asphalt road is also good.

If you want to increase the difficulty, push it up the hill like the legendary pyramid builder.

Five major fitness programs 3 Five major misunderstandings that make fitness ineffective!

1, don't warm up and stretch before fitness.

Warm-up before exercise is mainly to prevent the injury of tendons, muscles and joints. If you don't warm up, don't do stretching exercises, and directly do strength training or other high-intensity training, the muscle strain is light and the joint injury is heavy. In addition, training without warm-up activities will also reduce the efficiency of your whole exercise, which shows how important it is for us to warm up.

2. No fitness plan or never change the fitness schedule.

Fitness pays attention to persistence You can't practice this today, practice that tomorrow and do something else on a whim the day after tomorrow. You may end up with nothing, not only no muscles, but also time may be wasted. So you should make a reasonable fitness plan before fitness. Once you decide, you should strictly abide by this plan and train according to it every day. Of course, this does not mean that you must stick to the same plan for a long time.

Some people, who are really persistent, stick to the same fitness plan for one year, which is actually not enough. Because without the diversity of training, it is difficult to achieve your ideal fitness effect, so you have to change your fitness plan every two or three months. Changing the fitness plan here doesn't necessarily mean changing to different fitness moves. For example, a project is especially suitable for you, and you don't need to remove it. You just need to change the angle, intensity or duration of the project.

3. Don't increase the intensity of training

In the final analysis, fitness is still a gradual process. You can't exercise at the same intensity for a long time, so although you may make obvious progress in the early stage, you may lose your exercise effect in the later stage. The reason why muscles can grow is because the strength used for fitness is beyond normal and overload. When your muscles reach a certain level of strength, you should increase the intensity of training.

At the same time, you should use the same strength when doing each group of training, and every movement should be completed, because many people often make the mistake of saving their physical strength to do the last group.

4. Excessive exercise

Some people are eager for success, and like to do long and intensive training in one part of the body than in other parts, or they train harder. Even if you don't have the strength, you have to practice another group before you want to go on strike. In fact, this is a precursor to excessive exercise. Believe it or not, I still want to say: too much exercise, just like not exercising, is not good for your body muscles or health.

5. Lack of rest

If you lack rest for a long time, you can obviously feel the decline of your fitness efficiency and physical strength while exercising. In fact, when planning a fitness plan, you can leave an afternoon or a day off, and don't exercise the same body part for two consecutive days.

If you really want to exercise every day, you can also replace some high-intensity training with simpler exercise. At the same time, maintaining high-quality sleep for more than eight hours every day is also an important means to restore physical strength and relieve physical fatigue.