The simple action of fitness, because people's health awareness is becoming more and more important now, so people pay more attention to health, so many people start fitness, but fitness needs to follow certain methods. There are also some simple movements about fitness. Here are the simple actions of fitness.

Simple actions of fitness 1 1. Upper limb exercises

1, plate bracket

Plate support is the most common upper limb strength training method, which is simple and easy to practice at any time and anywhere. When practicing, the whole body is prone, hands are shoulder-width apart and elbows are straight. First bend the elbow of the left arm, the upper part of the elbow is 90 degrees to the ground, the forearm is flush with the ground to support the body, and then the right arm repeats the action of the left arm. Every five seconds, the left arm and the right arm move alternately.

Step 2 sit-ups

Sit-ups are also a common upper limb exercise method and the most direct and effective way to exercise abdominal muscles. Lie on your back, bend your knees, put your head in your hands, and sit up only by the strength of your abdominal muscles. People who practice for the first time can do it ten times a day, and then gradually increase the amount of training, which can alleviate the abdominal pain caused by practice. Skilled people can improve sit-ups, add some other movements according to their own wishes, and try to do some tricks.

Step 3 lower back

Lowering the waist was originally an action in yoga, but we can take it out separately as a method of upper limb practice. First, lean back and support your body with your hands and legs. The front of the whole body bends upward, legs bend, and the back is slowly lowered until it touches the ground, and then the body is slowly lifted until the back is slightly higher than the elbow. Up and down, keep repeating this action. This action is relatively simple, you can do several more groups.

Second, the whole body exercise.

1, prone from both ends

Lie on your stomach with your arms stretched forward and your legs shoulder-width apart. Lift your arms and calves up, relax when you reach the highest point, let your arms and calves fall back to the original point, and then repeat this action. It seems simple to lie prone on both ends, but it is actually more difficult. Many people often can't lift their hands and feet at the same time when they start practicing. This is a normal phenomenon. The more times you practice, the more skilled you are, and this situation will disappear.

2. Turn jumps on and off

The body stands naturally and the arms droop naturally. Bend your knees slightly and jump up gently. When you jump in midair, your legs are slightly wider than your shoulders. At the same time, spread your arms to your sides and lift them up until your hands are crossed on your head. When the body falls back to the ground, both feet and hands return to the original point. The opening jump is simple, but it consumes energy. I suggest you replenish some energy before practice.

3. Run in situ

Although there is not enough running space indoors, we can run in situ. Stand your legs naturally, lift your left and right legs alternately, and then slowly speed up until you reach the speed you think is appropriate, and keep this speed. In addition to running in situ, you can also run indoors in a small range. For example, we can run around the sofa and so on.

Simple action 2 of fitness action 1

Jogging in place for 30 seconds

Action essentials:

1, straighten up and look forward.

2, rhythmic in-situ alternating leg lifts

3. Not too fast.

Action 2

Jump for 30 seconds

Action essentials:

1, tighten your waist and abdomen, and tighten your arms.

2. Lift your arm with shoulder force and use your arm to drive your body to jump.

3. Relax your calves as much as possible, don't bend over and look up.

Action 3

Hook jump for 30 seconds

Action essentials:

1, back straight, hands akimbo.

Step 2 keep your body stable

3. Quickly alternate your legs and touch your hands as much as possible at a time.

Action four

Keep your legs up for 30 seconds.

Action essentials:

1. Keep your back straight, look straight ahead, quickly lift your legs alternately, and touch the ground with your forefoot.

2. Keep your body stable and swing your arms with the rhythm of leg lifting.

3. Keep the fastest speed.

Action five

Swing your arms in place and run fast.

Action essentials:

1, the upper body leans forward slightly.

2. Make a fist with both hands. The sooner you swing your arm, the better. When you swing your arm, you can quickly lift your legs alternately, like a sprint.

3. Try to keep the trunk stable.

Action six

Squat jump 15 times

Action essentials:

1. Keep your back straight and tighten your waist and abdomen.

2. When squatting, stretch your arms forward, parallel to the ground, and straighten your fingers.

3, using elastic take-off, only the moment of take-off, the arm with hem.

Action seven

Jump left and right for 30 seconds

Action essentials:

1. Keep your back straight and your whole body tight.

2. When jumping left and right, your body swings left and right with your legs.

3. When taking off, lift your body with your arms.

Action 8

Alternate lunges and squats for 30 seconds

Action essentials:

1, the upper body is vertical to the ground, the knees are at 90 degrees, and the hind legs are not touching the ground.

2. Swing your hands vigorously to help your body take off, quickly change legs in the air, and squat down to the ground until your knees are 90 degrees.

3. Legs squat and jump alternately.

Fitness 3 simple movements 1, opening and closing jumps

For the opening jump, the action is simple. When you are in a good position, your feet jump up and clap your hands at the same time, and then repeat quickly. This kind of training action can be a good exercise for thighs and shoulders.

But this action is generally considered as a warm-up action and will not be considered as the final leading action. You can use the opening and closing jump when you warm up in the future, which can quickly excite your body. After doing it for a long time at the same time, I can also feel the improvement of cardiopulmonary function.

2. backing; backup

This action can be understood as a standing action. Everyone should find a heavy object to press their feet, press their legs, let their bodies lie prone on the floor, and then quickly stand up on their upper bodies and feel the force on their backs, so that they can obviously develop latissimus dorsi. The only thing is that they need to find a heavy object to hold themselves down, otherwise you may not be able to let them go and feel that you can't stand up.

3, arm flexion and extension

This action can be done at home. The requirement is to put your hands on the edge of the bed, then put your ass on the floor, land your feet, and support yourself from the floor with your triceps. Watch your feet, or on the floor. Be sure to pay attention to your triceps instead of supporting yourself with your feet.

4, flat support

Plate support can be well practiced to everyone's core parts, and the standard of its practice must be strictly paid attention to, otherwise it may cause the feeling of backache, which is obviously wrong.

Everyone touches the ground with their elbows and feet. After raising the body, make sure it is straight, instead of asking him to squat or pout. It won't make any difference.

You must keep your body straight, so that you can better train your core parts, and the core strength is very important, which can be clearly felt in the future training process. If the core strength is strong, it is easy for you to do these actions. When your core strength is weak, you will find it difficult to complete some training movements.

Step 5 push-ups

Yes, it's push-ups, the golden sport in fitness. For push-ups, everyone can basically do it, but few people can take it as a standard. The standard degree of push-ups is to see if your body is straight. If you step on your waist or tilt your ass to the top, it won't help your health.

When doing push-ups, your hands are generally shoulder-width apart. Unless you are doing some variants of push-ups, the standard push-ups are shoulder width, so you can pay attention to the elbow not to be separated, but to be clamped.

When you do it, you must avoid too much quantity and improve the quality. Many people think I can do 100 push-ups. I'm fine, but few of your push-ups are standard, so you should pay attention to quality rather than quantity when doing push-ups. It's no use doing too much, just make a good quality one.

6. Bobby jumped up.

Bobby jump is one of the best moves in unarmed fitness. He combined push-ups with squats. During the training, he can clearly feel that every muscle in his body is exerting strength.