Do you need to practice your legs for fitness? Of course you need to practice your legs. Whether you only do aerobic exercise or anaerobic exercise, you can't just practice the upper body without practicing the lower body. Legs are the foundation of the body, and good training will also help the development of the upper body.
Leg training method:
Exercising thigh and calf muscles can do squats and lift heels. Squats can exercise calf muscles, and lift heel mainly exercises calf muscles.
Squat:
Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.
If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.
Squat movement process:
Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.
Squat exercise:
Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.
Lift heel exercises:
The exerciser stands on the steps, raising his heel with one leg and holding the wall. Before changing the other foot, raise the heel of one foot 10 times. Finish your feet in one cycle and do it for 3 to 6 cycles without rest.
The action process of raising the heel:
The action of lifting the heel is to lift the heel. The highest point of heel lifting should be higher, and the force should be exerted when the foot falls behind, and the lowest point of falling should be lower than the level of the steps.
Does fitness white also need to practice his legs? As long as it is fitness, you must practice your legs, which has nothing to do with being white or not. Legs are essential for fitness.
Does it hurt all over on the first day of fitness? Do you need to practice the next day? Of course, the whole body aches because lactic acid released by muscle during anaerobic oxidation and decomposition of lactose penetrates into muscle tissue and nerves, resulting in a feeling of pain. If you don't keep exercising, the metabolism of lactic acid will be slower when tissue fluid penetrates deep muscles, so the pain may last longer. I suggest you lower the intensity of exercise slightly (3/4 of the original intensity), and with the secretion of sweat, you will find that the pain disappears faster ~
Is it better to practice yoga with wide hips and legs or to keep fit? Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three items of dinner are the most favorable conditions for growing meat, you must control and grasp them well, so as not to form the main reason why excessive intake leads to the longest fat meat (fat meat) and no gluten meat (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
What equipment does calf and thigh exercise? Skinny leg movement 1: Kicking shuttlecock.
The main function of kicking shuttlecock is stovepipe. When kicking shuttlecock, the legs, feet, waist, buttocks, knees, ankles and other parts are fully exercised, which can accelerate the blood circulation of the whole body, promote metabolism and increase vital capacity. After exercise, help your legs * * * and knead hard muscles to avoid turning them into hard muscle legs.
Stovepipe exercise 2: Lie on your side
Lie on your side and right side, with your right leg slightly flexed, your left leg straight, your left hand touching your right knee, and your left leg still straight. Lie on your side, lift your left leg up, do this for 5- 12 times, then switch to the left and do it again, increasing day by day.
Stovepipe exercise 3: pedaling exercise
Pedal your bike on your back. Don't kick too fast. Too fast will make you tired easily. Concentrate. It was easy to do last night. Start doing it 40 times and gradually increase it to 150 times each time.
Stovepipe action 4: toe stretching action
My legs curled up under the table from morning till night, doing nothing. From now on, don't idle your legs when you hit the keyboard with your hands. Lift your legs under the table at 90 degrees to your body. Straighten your toes, take a rest when you feel sour, and then continue to do it.
Stovepipe exercise 5: * * toes
* * * Toes Hold the big toe with both hands and do it back and forth * * *, which can be done many times a day for 2 minutes each time. You can use the same method to * * * the outside of the little toe, which is the reflection area of the cerebellum, and human memory is related to the cerebellum, so often * * * the little toe can play a role in enhancing memory.
Stovepipe exercise 6: jogging
Jogging is actually the most effective way to stovepipe. Some girls misunderstand that running will make their legs thicker, and long-distance running or strenuous running will make their legs thicker. Jogging won't. Jogging for 20 minutes every day can burn leg fat well and achieve the effect of stovepipe.
Stovepipe Exercise 7: Towel stovepipe
Towel stovepipe can try to lift the calf with a towel. After bathing, gently lift the calf with both hands. The lifting method can start in 3 minutes. Wrap a hot towel around your ankle, hold both sides of the towel with both hands, slowly lift the towel up while it is hot, and apply a little force to your calf. Repeat 3-5 times every night. Hot towels can promote blood circulation in the legs, which is better than lifting them by hand.
Stovepipe exercise 8: Soak your legs with bath salt.
Bath salt takes a bath at home on weekends. You might as well put bath salt on the market in the bathtub and let your calves soak for a while to relax your muscles. Pat the calf after bathing to speed up blood circulation.
Skinny Leg Exercise 9: Swimming
The resistance in swimming water can increase people's exercise intensity, but this intensity is very soft, which is different from the equipment training on land. The intensity of training is easy to control in the aerobic zone, and rigid muscle blocks will not grow, which can make the lines of the whole body smooth and beautiful, so it plays a particularly important role in keeping the legs moving in the water.
People who are strong and don't need to practice their legs for fitness? No, anyone who wants to exercise well must exercise his legs. The so-called strong person, if he doesn't practice his legs, is actually a pseudo-strong person who walks around the city and falls down with a push.
The thighs and calves are very strong, so you don't need to practice your legs when you exercise. Coach An Yunshan of Beijing Baolihao Club replied: BODYSTEP is a high-intensity aerobic exercise with music. Easy to learn, full of fun, combined with sports skills, using adjustable pedals, constantly moving the upper and lower boards around the pedals in music. Through high-intensity interval exercise arrangement and muscle control, you can get the following benefits in this project: strengthening lower limb strength, enhancing cardiopulmonary function and coordination, and fully adjusting the functional strength contrast between upper and lower limbs.
Aerobic exercise with music and vigorous pedal exercise bring participants a positive and pleasant experience, feel the vitality of life and shape a perfect body shape.
Ask god for guidance. Do you need to practice your legs when your legs are thick? Here are eight tips for stovepipe.
Use hot water and cold water when taking a bath.
Be sure to wash standing when taking a shower, which can also help you consume more calories. Rinse with hot water for two minutes, and use your hands to * * * your thighs; Then wash with cold water for two minutes, and then hold your thighs. Repeated several times can promote the blood circulation of thighs and help burn excess fat on thighs, thus achieving the purpose of losing weight and stovepipe.
Do leg lifts.
After getting up in the morning, we can do five groups of leg lifts in the living room or room for one minute, and then we can have a rest after each group. Leg lifting is a good exercise for thin thighs, which can exercise the muscles of thighs well and promote the burning of leg fat.
Practice yoga
Yoga takes a long time to see the effect, so yoga can not only eliminate body fat, but also shape slender lines and perfect posture through stretching. Standing and stretching on one leg is most suitable for stovepipe. It can not only stretch the legs, but also enhance the strength of the legs and exercise the sense of balance.
Bicycle posture
Before going to bed at night, lie on the bed, lift your feet and pedal your bike for 200 to 300 times a day. Practice scissor legs after you finish. The legs are separated by about 80 degrees, then closed and then separated. A * * * 80 times apart. Bicycle pedaling is very effective for the fat on the front side of the thin thigh, and scissors legs can be used for the fat on the inner side of the thin thigh.
rope skipping
Studies have shown that skipping rope 10 minutes is equivalent to jogging for 30 minutes. At the same time, skipping rope has a certain exercise effect on the cardiopulmonary system. Skipping rope is a low-cost and high-energy sport. But when you start to practice skipping, you can have a rest, but the rest time should not be too long, otherwise it will affect the exercise effect. Long-term exercise will tighten your legs.
squat
Squats also have a good effect on stovepipe. Squat can focus on the lateral and medial muscles of stovepipe, and pear-shaped MM needs to practice squat more. When practicing squats, you can also watch TV or read books to divert your attention, which not only makes it easier to practice, but also saves time. Squats take 20 to 30 minutes to be effective. Squat has higher requirements for knee joint, and MM with joint injury should practice seriously.
Dry cleaning leg
Hold a thigh with both hands, then push it down gradually from the root of the thigh to the ankle, then * * * from the bottom up, and then return in the same way, and so on for more than ten times, each lasting about twenty minutes, which can not only achieve the effect of stovepipe, but also prevent varicose veins, edema and muscle atrophy of the lower limbs.
Rub your legs and stomach.
First put your legs flat on the bed, then put your calves between your palms and knead them spirally, about twenty-five times on each side, and then make five times with a * * *. This can promote the blood return of the lower limb muscles and enhance the muscle strength of the legs.
Do girls have to practice their legs for fitness? Then let me ask you, why do you practice your legs?
It's like saying that you must wear long pants when it's cold.