The simplest and most effective fitness method
1, walk
Any fitness program should include cardiovascular system exercise, the purpose of which is to enhance heart function and consume excess energy. Walking is a fitness method that can be carried out anytime and anywhere without any special equipment (except a slightly better pair of shoes). It is not only suitable for new people who join the fitness ranks, but also suitable for people who exercise regularly.
"An hour's brisk walk can burn about 500 calories," said Dr. Goblin from the Department of Orthopaedics and Sports Rehabilitation at new york Beth Medical Center. Usually we need to consume about 3846 calories to lose 1 kg. Therefore, if you don't do other exercises, it will take about 7 hours and 42 minutes to lose 1 kg.
Cotton, a sports scholar of the American Sports Association, said: "At first, you are not required to leave the sofa for more than 1 hour. For beginners, it should last for about 5~ 10 minutes at the beginning, and then gradually transition to a duration of not less than 30 minutes at a time, and it is best not to increase the time by more than 5 minutes at a time. " Another thing to note is that if you want to increase the speed of walking or increase the slope, you should appropriately extend the walking distance before.
The essentials of fast walking are: the speed is about 1.56- 1.79 m/s, head up and face forward, back straight, arms swinging naturally.
2. Interval training
Whether you are a novice who has just joined the fitness ranks or an athlete who exercises regularly, walking or aerobic exercise combined with interval training will strengthen the stimulation of the cardiovascular system, thus improving physical function and helping to lose weight.
Cotton said, "For example, changing the pace during a brisk walk can stimulate the body's aerobic metabolism system to adapt. Because the stronger the aerobic metabolism, the stronger the ability to consume more energy. " Intermittent training is to increase the intensity or speed during exercise and keep exercising for 1~2 minutes, and then reduce it to the original intensity or speed for 2~ 10 minutes (depending on the total exercise time and the time required for personal recovery).
3. Crouching
Fitness must include strength training. Cotton said, "The more muscles you exercise, the more energy you burn." Try to choose a fitness method that allows more muscle groups to participate in sports. Squat is a very good fitness method, which can develop quadriceps femoris, posterior femoris and gluteus muscles.
Peterson, a training expert in Florida, said, "Squat is a very simple and effective fitness method because it can involve most muscle groups of the whole body at the same time." However, Peterson stressed that the standard of action is the key. He said: "Whether the squat can achieve good results depends on whether your movements are standardized. If your movements are not standardized, its effect will not be obvious. "
The standard action should be: spread your legs shoulder width apart, keep your back straight, and then kneel down (Figure 2), with your upper body almost parallel to your lower leg. Cotton said: "At this time, the knee joint should be as far as possible beyond the ankle joint." Goblin suggested, "You can imagine how you sit in a chair, but there are no chairs anywhere."
It may be effective to practice with a chair. Take a chair at first, sit in the chair in a standard posture, and then get up from the chair and stand. Once you feel that you have mastered this standard movement, you can try to get up as soon as your ass touches the chair, and finally do the same movement without the chair, which is the standard squat.
Many people who go to the hospital have knee pain, and many of them are caused by weak quadriceps muscle strength. If you feel pain in your knee when you go downstairs, maybe you need to strengthen your quadriceps. Squat is an effective way to exercise quadriceps femoris.
Step 4 stab
Like squats, lunges can involve most lower limb muscles, including gluteus, quadriceps and muscles at the back of thighs. In addition, lunges can improve balance more effectively than squats.
The standard action is: one leg takes a big step forward (about 4 to 5 times the length of the foot), the spine is naturally straight, the knee joint of the leg bends about 90 degrees, the weight is concentrated on the leg that has not been taken, and the knee joint is lowered to a position close to the floor. (Figure 3)
Peterson said: "It feels like sitting on a lap that has not been taken away. The leg you are sitting on is the one you want to exercise. "
If you want to increase the difficulty, you can lunge with dumbbells (Figure 4). If you want to exercise the lower limb muscles more comprehensively, you can try to sprint sideways (Figure 5) or backward (Figure 6).
Step 5 push-ups
If the action is standardized, push-ups can exercise the chest muscles, shoulder muscles, triceps brachii, and even the core muscles of the trunk (abdomen and back).
Peterson said: "I like push-ups very much. Their movements are somewhat similar to yoga. When doing push-ups, your pelvis and core parts (abdomen and back) are suspended, and you have to coordinate the muscle strength of each part by yourself to maintain your stability. "
Push-ups are suitable for fitness people at any level of exercise. For those who have just started doing push-ups or have poor physical strength, you can start from the height of the kitchen counter, then slowly move to the table and chair and kneel on the floor to do push-ups. Finally, you can do standard push-ups with your toes and hands touching the ground.
The standard push-up action is: face the floor, and the distance between your hands is slightly wider than your shoulders. Put your toes or knees on the floor, so that your body parts are suspended from your shoulders to your toes or knees. This will allow the muscles behind your hips and abdominal muscles to participate in the exercise, then bend or extend your elbows to lower or support your body, and keep your torso stable throughout the process (Figure 7).
Of course, in the case of very standard technical movements, you can try more difficult push-ups, called "T-shaped stable" push-ups: the whole body is in a push-up position. After completing the push-ups, raise one hand to the same side of the air in a T-shaped posture, and then retract it. After doing a push-up, repeat the same action with the other hand, and the hips will not rotate with the other three limbs during the whole process.
6. Sit-ups
Everyone wants to have a fat-free belly. As long as the technical movements are proper, the familiar sit-ups (and the improved movements on them) are very good fitness methods to realize this ideal.
A standard sit-up should be that the legs are bent about 90 degrees, the back and feet are flat on the floor, the hands are slightly flexed, the fingertips touch the head, and then the abdominal muscles are contracted, so that the head (chin is miniature), neck, shoulders and back are away from the floor in turn (Figure 8).
Never put your hands and fingers behind your head, so as not to strain your neck muscles too hard; Be careful not to hold your breath. The correct breathing rhythm should be to exhale when you get up, inhale when you lie down, and keep your elbows away from the line of sight on both sides of your head, so that your chest and shoulders can be stretched.
Peterson's recommended sit-ups are to lift your feet off the floor and bend your knees 90 degrees, because if your feet are flat on the floor, many people will easily form an arch back and let the hip flexors participate in the exercise (Figure 9).
Sit-ups are a very effective way to exercise abdominal muscles, but if the movements are not standardized, such as hunching your back when doing sit-ups, you will not be able to exercise abdominal muscles.
If you want to exercise the oblique abdominal muscles (that is, the muscles on both sides of the abdomen), you can do side sit-ups. Standard sit-up posture, when getting up, the spine rotates to one side, the right elbow touches the left knee, and the left elbow touches the right knee (Figure 10).
Cotton said: "Before you get up, you have to imagine that you will be in a twisted state. It is very important to twist your body first. Only in this way will the abdominal oblique muscle pull you up. "
But remember, it is impossible to get a flat abdomen just by sit-ups. Losing abdominal fat needs to follow a very important basic law-the energy consumed is greater than the energy consumed. Sit-ups can exercise abdominal muscles, but don't mistake energy consumption for energy intake. This is the most fundamental law that fitness should follow.
7. Bend over and row a boat
Bowing your head is another simple and effective way to keep fit, which can involve most of the upper back muscles and biceps brachii.
The standard posture of leaning over and rowing is: stand shoulder-width apart with your feet, slightly bend your knees, tighten your abdominal muscles, keep your back straight, lean your pelvis forward slightly (if you have difficulty in keeping this posture, you can share the weight by sitting on an inclined stool), and extend the upper part of your spine to increase support. Hold the dumbbell or barbell with your hands shoulder width apart, and your arms will naturally droop. Bend your elbow to pull the dumbbell or barbell to your body, then stay in this position for a short time, and then slowly put it down to the initial position. Breathing rhythm should be exhaling when lifting dumbbells or barbells, and inhaling when putting them down (Figure 12). Beginners attach importance to safety and should not bear too much weight.
The most practical fitness plan for beginners
On Monday, the training site: the middle of pectoral muscle and triceps brachii.
Barbell bench press 3× 10RM
Dumbbell bird 3× 10
Stretcher clamp chest 3× 10
Butterfly brooch 3× 10
Press the heavy hammer 3× 10.
Dumbbell bending arm flexion and extension 3× 10
Wednesday, training place: latissimus dorsi and biceps brachii.
Pull down 3× 10 in the sitting position of the heavy hammer.
Boating 3× 10
Standing dumbbells bend over and row 3× 10.
Standing barbell bending 3× 10
Sitting dumbbell bending 3× 10
Friday, training site: deltoid and abdominal muscles.
Barbell sitting posture is 3× 10.
3× 10 before dumbbell lifting.
Dumbbell side lift 3× 10
Dumbbells bend over and lift 3× 10 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training area: legs
Squat 3× 10
Leg lift 3× 10
Sitting leg flexion and extension 3× 10
Prone leg flexion 3× 10
Lift the heel 3× 10.
The above actions are all "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers.
Generally speaking, the novice gym fitness plan can be done according to the above. Of course, you can also ask a fitness instructor to make a plan that suits you. As a novice, you may not know all aspects of fitness, but it doesn't matter. This is a zero-based activity and does not require too many constraints. What you do in the gym is exercise and relaxation.
What are the benefits of regular fitness?
1, change your mood
Fitness can make your mood better, and endorphins in the brain can make us feel happy, release anxiety and stress, and feel happier and more relaxed!
Step 2 help sleep
Fitness can help us sleep better. According to the latest research of the National Sleep Foundation, 67% people who have fitness habits have better sleep quality at night than those who have no fitness habits, whether they exercise in the morning, at noon or at night!
Step 3 Enhance memory
We all hope to have a good memory to face work problems or exams. The latest research published in the Journal of Brain Research shows that aerobic exercise can increase the content of memory-related hormones in the blood!
Step 4 increase creativity
Dr. Sandra B. Chapman of the University of Texas, published in the latest issue of the journal Frontiers of Aging Neuroscience, confirmed that people aged 57-75, three times a week for one hour, * * * after 12 weeks of aerobic exercise (jogging, cycling), bodybuilders obviously have more brain blood.
The correct order of gym exercise
1, ready
Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Especially for people who gain muscle, supplementing high-carbon water food before exercise can effectively reduce muscle decomposition and prevent slimming.
Step 2 stretch
Dynamic stretching is recommended for stretching before exercise, aiming at reducing muscle viscosity, increasing blood flow of exercise muscles, improving sports performance and reducing sports injuries.
3. Strength exercises
Junior bodybuilders: Strength training should be based on crawler equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will get more effective exercise.
General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.
Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
4. Organize exercises
Mainly stretching. The method is static stretching, not jumping up and down.
Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds.
In addition, in the process of equipment training, the target muscles should also be stretched between groups.
Step 5 take a shower and change clothes
Don't rush to take a bath after training, take a rest and take a bath with warm water after you stop sweating.
The most prone to problems in the gym is the sauna room. After intensive training, blood has flowed into the muscles in large quantities. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.
6, nutritious meals
Generally, a small amount of meals should be supplemented after exercise, mainly a small amount of carbohydrates, minerals and water with protein and high glycemic index. Within 2 hours after exercise, it is the golden absorption period of nutrition, and muscle exercisers must seize the opportunity.