Three steps of exercise
Step 1: Heart-do a moderate walk, ride a bike or climb stairs for 2 minutes. Then increase the intensity for 8 minutes until your breathing becomes heavy but you can still say short sentences. Reduce the intensity and calm down for 2 minutes.
Step 2: Strength-Repeat the following exercises with 10 to 15 times as a cycle, and use enough weight to make the muscles tired. This is the most basic way to exercise muscles. When you feel that you can't do repetitive movements, your muscles will feel tired. If you can easily repeat 15, then increase the weight slightly, lift it for 2 seconds, and put it down for 4 seconds.
Step 3: Flexibility-After some strength training, you need to stretch your muscles. Do one stretching exercise at a time and hold it for 20 seconds. Experts found that this stretching exercise method can improve the strength training effect at a speed of 20%.
Recommended practice:
1. Squats and jumps
Squat movement: stand in front of a chair with your feet shoulder-width apart. Holding dumbbells in both hands naturally droops, palms inward. Keep your back straight, bend your knees and hips and act like you want to sit down. Don't bend your knees before your toes. Just before getting on the chair, stop and return to the original position.
Stretching exercise 1: This is a stretching exercise for lying hamstring. Lie on your back with your legs straight. Wrap a towel or rope around your feet and pull it toward your chest. Be careful not to bend your knees when pulling.
Jumping action: stand up straight with your feet together, hold the dumbbell in both hands and hang down naturally, with your palms inward. Take a big step forward with your right foot, hold it steady, and then slowly lower your left knee. Your left knee should be bent at a 90-degree angle and your back should be straight. Press the center of gravity on the right foot, and then return to the initial position. Then start exercising from your left foot.
Stretching Exercise 2: This is a standing quadriceps stretching exercise. Stand up straight, slowly lift your right foot to your thigh, and then do this action again from your left foot.
2. Improved upward movement and downward cross movement
Improved step lifting exercise: Do this exercise with aerobic step or normal step. Hold dumbbells in both hands and stand on the steps with your feet. Put your left foot on the steps and your right foot back. When you first touch the ground, focus on your left leg and then lift your right foot. Repeat a cycle and then change your feet.
Stretching 1: This is a gluteus maximus stretching exercise. Lie on your back, bend your left leg, put your hands behind your thighs, pull your legs to your chest, and then change your legs.
Cross-training: loosely tie a training belt above the knee. Lie on your back with your arms naturally at your sides. Legs up, straight, at 90 degrees to the body. Keep your feet apart until the strap is tight. Slowly separate your legs as far as possible, stop when the belt can't be pulled, and then slowly return to the initial position.
Stretching exercise 2: This is a stretching exercise of lying limbs. Lie on your back, cross your right ankle on your left knee, and then pull your left leg toward your chest. Do it again after changing legs.
3. The inside of the leg is squeezed and the belly of the ball is curled.
Inner leg squeezing action: lie on your back, and put your arms on your sides naturally. Knees slightly bent, legs raised, at a 90-degree angle to the body. If you think this is too difficult, bend your knees more and lift your legs to a comfortable height. ) Put an inflatable training ball in the middle of your knee, and then relax your feet. Tighten your legs slowly and forcefully, while keeping your knees bent. When your legs are tightened, keep this action for 3 seconds. Then slowly loosen your legs and return to the initial position.
Stretching 1: This is a butterfly stretching exercise. Sit on the ground with your upper body straight, your feet together, your knees everted, your hands on the upper part of your inner thighs, and then lean forward.
Ball upper abdomen curling action: sit on the training ball, put your feet on the floor, and naturally separate shoulder-width apart. Cross your arms across your chest. Fall back so that your back and your back are on the ball, tighten your abdominal muscles, then slowly lift your shoulders, hold them for a while, and then put them down.
Stretching Exercise 2: This is an on-ball stretching exercise. Start with a tummy tuck, but put your hands behind your head, relax and naturally put them on the ball. At this time, you should feel your upper abdomen stretched.