Exercise method of fitness and shaping. In daily life, many people exercise through some exercises. There are many fitness exercises, but everyone likes to do different exercises. Let's share the exercise method of fitness shaping. Let's have a look.
Exercise methods for fitness and shaping 1 1 cycling
As the simplest, convenient and economical shaping tool, bicycles are deeply loved by women. Bicycle can effectively tighten leg muscles, strengthen knee and ankle joints, and promote blood circulation, thus beautifying leg lines.
Attention: check the stability of the bicycle regularly to see if the pedal screw is loose and the handlebar is loose, and repair it immediately. In addition, pay attention to the road conditions when riding a bicycle to avoid falling.
2. Roller skating
Roller skating is also one of the best exercises to shape leg lines. Regular roller skating exercises can make the leg muscles more tight and elastic, and the legs look more slender.
Note: When skating, you must take protective measures and wear knee pads and elbow pads to avoid scratches when you fall.
Step 3 jog
The shaping of jogging is comprehensive, which can fully exercise the muscles of arms, abdomen, buttocks and legs. Jogging for 30 minutes every day can promote blood circulation and accelerate the discharge of metabolic waste in the body.
Note: Do some stretching exercises before jogging to make your body fully active and avoid ligament strain. Relax leg muscles after running to avoid swelling and soreness.
Step 4 swim
Swimming is a sport with the most obvious shaping effect. Sticking to swimming can effectively eliminate the fat in arms, waist, abdomen and legs and shape a perfect figure. Water can also massage the skin to make it smoother and more elastic.
Note: swimming is a whole-body exercise, which requires the use of muscles and bones of the whole body, so you must do warm-up exercises before swimming, otherwise it is easy to have muscle strain or cramp. It is not advisable to swim after being too hungry or full, or after strenuous exercise, so as to avoid dizziness or even fainting.
5. Yoga
Yoga has a good exercise effect on women's nervous system, muscle tissue and endocrine system. Regular practice can make people calm down, optimize their body functions, and at the same time get very good shaping effect. Yoga can help stretch muscle tissue, stretch muscle lines and make the figure more symmetrical and beautiful.
Note: Yoga requires very high flexibility of the body. Beginners must do warm-up exercises step by step, and never blindly perform difficult movements, so as not to strain muscles and damage knees and hip joints.
Fitness misunderstanding
1. Stretch before training, but warm up before stretching.
Do 10 minutes of low-intensity pedaling training first. This can not only reduce the injury, but also increase the body temperature before strenuous exercise. When the body tissue is warm, you can do stretching exercise for another 5- 10 minutes, especially stretching those muscle groups and body parts that may be used.
2. Recovery is equally important for training.
In the process of exercise, the necessary pause can not be ignored, because the body itself needs enough pause period to recover. In addition, comprehensive nutritional maintenance is also necessary, and eating 5-6 times a day is a good choice. Finally, you need to keep at least 8 hours of sleep, because enough sleep will restore your energy and body.
Don't do the same exercise repeatedly.
Sports experts tell us that the more places you exercise, the greater the change. If you repeat the same exercise program for a period of time, you can only exercise one or two parts of your body, so it is difficult for you to keep your balance and achieve your best physical condition.
Exercise method of fitness shaping 2 How to exercise correctly?
The following actions * * *, each group has 3 groups, and each group has 6 times.
1, squat standing type
Stand with your feet apart and hip width apart, and lift a pair of dumbbells to shoulder height. Bend your knees, tilt your hips back and squat down so that your thighs are parallel to the ground. Push from the hips, quickly return to the standing position, stretch your arms and hands up over your head, tighten your core muscles, and hold your head up and chest out.
Step 2 bend over and lunge
Stand with your feet as wide as your hips, holding a pair of dumbbells and hanging them naturally at your sides. Take a step backward with your left foot, lunge down, with your knees at about 90 degrees, and keep your upper body straight when you squat down. Quickly return to the standing position, lift your left foot forward, keep one foot balanced, and lift the dumbbell to your shoulder. Go back to the standing position and start over.
3. Brace variants
Put a pair of dumbbells on the floor and straighten your hands and arms for support. The distance between your feet is slightly higher than that of hip breadth. Hold the dumbbell with your hands under your shoulders, bend your right elbow to the ceiling, and lift the dumbbell to chest height. Put down your right hand and go back to the floor. Do it again on the other side and complete a set of actions. No other parts of the body can move except the arm.
4. Open the arch step
Hold dumbbells in both hands, with your arms straight above your head, your right foot in front and your left foot behind. Open back and forth to form a lunge, press your hands back and down, and then return to a straight position. Bend your knees and squat down so that your front legs and thighs are parallel to the ground. Hold the dumbbell above your head, straighten your feet and do it again. Do it six times on the right and six times on the left. * * * Complete a set of actions.
5. Open the lunge sideways
Hold dumbbells in both hands and raise them to your chest. Take a big step with your right foot, squat down, lean your hips back and keep your knees and toes forward. Lift your right foot quickly, keep your left foot balanced, lift the dumbbell to your chest, and straighten your arms. Then go back to the original position, do it six times, do it six times again, and complete a set of actions.