Basic standing posture, hand position and foot position exercises, foot movement and dance combination exercises are the most basic fitness methods. Here are other useful methods.

1, belly roll exercises

Abdominal roll-ups are sit-ups with correct posture. You don't need to press the muscles of your feet, back, waist and thighs to exert force, but use the rectus muscles of your abdomen to exert force.

Step 2 lift your knees

Stretch the abdomen vigorously, strengthen the muscle group, keep your head up and chest out, let the hand shaft cross your knees, bend your knees off the ground in a sit-up posture, let the right hand shaft lightly touch your left knee and do it again, and not only the upper body should rotate, but also the knees should touch the hand shaft in turn.

3, pedaling in the air

Lie flat on the yoga mat with your back and hips touching the ground. Put your fists on both sides of your head, open your arms moderately, and lift one leg, as if you were pedaling your bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

4.curling

Sitting posture: curl your right leg, stretch your left leg to the back of your body, hold your hands tightly on your head, inhale, abdomen in and chest out, stretch your body to the left as far as possible for a few seconds, recover and exhale, then repeat on the other side, and concentrate on exercising the muscles on both sides of your waist, which can play a role in slimming your waist.

The role of physical exercise:

1, physical exercise can improve nervous system and brain function?

Physical exercise is a stimulus to the body from the external environment. This kind of stimulation has the characteristics of continuity, coordination, speed and intensity, which makes the body in motion. In this state, the central nervous system will mobilize all organs and systems at any time to coordinate and cooperate with the work of the body. Regular physical exercise can improve nerve activity accordingly.

2. Physical exercise can improve the function of cardiovascular system.

The cardiovascular system consists of the heart and various blood vessels, which are powered by the heart. Physical training is mainly completed by the sports system, that is, the movement of bones and muscles. The exercise system consumes a lot of oxygen and nutrients (and discharges a lot of waste) when it works. At the same time, it constantly supplements and supplies a lot of fresh oxygen and nutrients, and at the same time discharges a lot of waste.

This arduous task can only be accomplished by the closed pipeline system in the body-cardiovascular (circulatory) system. During strenuous muscle exercise, it can reach 5-7 times that at rest, which will inevitably make the myocardium in a state of severe contraction. Frequent stimulation will thicken myocardial fibers, atrial and ventricular walls, increase heart volume and blood volume, thus increasing heart strength.

Baidu encyclopedia-physical training