Running is the simplest and most effective fitness exercise, and jogging and running can be switched at will.

The requirement is to insist on long-term implementation, five times a week, and one time is not less than 4 kilometers (that is, running back and forth for 2 kilometers).

You can run in the morning or at night. Running for three months according to this rule will make you feel refreshed and as light as a swallow.

What are the simple ways to exercise? Nice dumbbell. And push-ups and sit-ups.

Plan: Do 10 groups every day, with 20 in each group. I can grow to 25 in the future. Add according to the number of five, no more. Be sure to do it in groups. Each group has a rest for 2-5 minutes.

It will take half a year to be effective.

Here are some ways for dumbbells to exercise all parts of the body:

The action of training with dumbbells alone (mainly the following training actions1>; Chest 2 > Back 3 > Shoulder 4 > Brachial 3.5 > Brachial 2.6 > Legs):

First of all, the chest

1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.

Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.

2. Pushing upwards: mainly practicing upper chest muscles.

Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.

3. Sleeping bird: mainly practicing the middle thoracic groove.

Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift the arm to recover.

4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.

Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.

Note: In order to prevent damage, the descending process should not be too fast.

Second, the shoulder

1. Push: mainly practice the deltoid.

Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.

2. Side lift: mainly practice the middle bundle of deltoid muscle.

Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.

3. Bend over and lift sideways: mainly practice the posterior deltoid.

Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.

4. Shrugging: Mainly practicing trapezius muscles.

Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.

Third, back

1. Bend over and paddle with both arms: mainly practice latissimus dorsi.

Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.

Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.

2. Bend over and paddle with one arm: mainly practice the outer back and lower back.

Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.

3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.

Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.

Fourth, biceps brachii

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.

Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.

2. Mind bending: mainly practice biceps muscle peak.

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.

3. Lateral bending: mainly practice the brachialis and forearm muscles.

Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.

Five, triceps brachii

1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.

Six, legs

1. Squat: mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.

2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.

Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.

3. Prone leg bending: mainly practicing biceps femoris.

Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.

Seven, calf

Standing on one leg and lifting heels: mainly practicing calf muscles.

Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.

Before the so-called aerobic refers to the intensity is not high, the purpose of warm-up is to prevent physical injury.

Beginners can use the two-day differentiation system, that is, practice for two days and take a day off.

Finally, I wish you success in your exercise.

I choose 56 ears for myself, 56 times a day. Some people play dungeons and warriors every day, ignoring physical exercise, which is very bad for their health. On the one hand, their hands and faces are thin, and their leg muscles shrink due to long-term playing games and walking less, which has a great impact on their health. Sitting on a computer disk after a meal can also make their stomachs bigger or their digestive ability decrease. The hearts of various organs and so on. Here are some suggestions for everyone: do some common and simple exercises every day, get up and run 500 meters in the morning, then do 50 push-ups after running, do 100 sit-ups after doing push-ups, and then do 50 squats with your feet together. The above exercises should not only exercise muscles, but also cooperate with flexibility, such as leg press, pulling rubber bands, skipping rope, and making a sandbag at home.

Simple exercise methods and coordinated training prescriptions

Coordinate the arrangement of training prescription, because it is intensive training, so we must lay a good foundation and make adjustments during preparation and exercise.

There is no special coordination training between the whole cycle and the competition cycle. Strong training

The frequency of 70% is as follows, three times a week:

1. Jump 2. Jump forward and backward 3. Side jump 4. Box jump 5. turn

Jump 6. Jump to turn 7. Step 8. Reverse the hand and foot movements.

9. Stand and squat.

Coordinated training requires the coordination of speed, time and movement.

Coordination and toughness training

In the process of sensitive quality training, we should pay attention to the practice of combining flexibility with coordination. Because tennis is a sport in which the upper and lower limbs move at the same time, it needs the coordination of the whole body to complete all kinds of hitting actions, which will directly affect the hitting actions and quality.

Flexibility refers to the stretching ability of human joint muscles, tendons and ligaments. In the coordinated training of tennis players, in addition to their own conditions, we can arrange stretching exercises of various instruments, bodies and various growth ligaments, with emphasis on shoulder joints, knee joints and waist and abdomen.

Common training methods: around the shoulder, pull the shoulder, pull the shoulder, press the shoulder in running posture, shake hands with each other, bend forward and backward, lunge leg press, side leg press, around the waist, waist flexion and extension, forward kick, side back kick, forward kick and hip high-five, vertical split legs, various pattern skipping, swimming activities, etc.

Basic requirements of flexible quality training:

1. Mastering the best degree of flexible quality development is limited to completing the technical requirements of tennis, not necessarily reaching the maximum degree;

2. Handle the relationship between flexibility quality and strength quality, emphasize muscle elasticity and maintain muscle contraction strength;

3. Carry out the principle of step by step, coordinate the relationship between stretching strength, repetition times, practice time and other related factors, and don't push too hard;

4. Using the index difference between active flexibility training and passive flexibility training to detect;

5. Flexibility training should be persistent and carried out frequently;

6. Pay attention to the relationship between flexibility and temperature, time and fatigue.

The simple way to exercise at home is to sit and lift your legs in 4 groups, x 10- 12 times.

Squat 4 groups x 10- 12 times.

Four groups of sit-ups x 15-20 times.

The horizontal barbell is pressed by 4 groups of x 10- 12 times.

Standing dumbbell side lift 4 groups x 10- 12 times.

What are the exercise methods? Sit-ups, push-ups and flat support are all acceptable. Going out to the gym is foggy, and going to the gym is expensive.

Simple ways to build muscle by exercising every day usually include running or going to the gym.

Actually, I suggest you practice yoga or pilates, and then take a walk, slowly.

If you are a man, you can lift dumbbells and push-ups.

Simple exercise methods include sit-ups, leg lifts, running and skipping rope.

Is there any way to exercise? It is suitable for exercise all year round, morning and evening. I think exercise is very beneficial to the human body. Exercise can be divided into aerobic and anaerobic. Aerobic swimming and running is the best, which can improve cardiopulmonary function. Anaerobic exercise is to exercise your muscles. You can exercise beautiful muscles through barbell chest pushing, Smith machine training, rebound machine training, squat machine training, dumbbell contact and bar bending, but you should pay attention to your diet.

Is there any way to exercise? Simple and effective push-ups, sit-ups, running and mountain climbing are all simple methods. If you want a professional training method, you can go to the fitness goddess bar to find it!