Coaching is the most effective way to exercise, and many people will choose fitness as a way to keep fit. However, incorrect fitness methods will harm our health. Today, I will take stock of the most effective fitness exercises that the coach has done. Let yourself move quickly after reading it.
The most effective exercise suggested by the coach 1 Action 1: Bend your knees and bend over.
Exercise parts: tendons, calves and buttocks. Action essentials: put your feet together and bend your body downward. Bend your knees slowly until you feel pressure on your back. Hold your arms tightly and take a deep breath. At this point, the body will have a feeling of flying high, relax the head, neck and shoulders, slow down breathing, slowly swing the body, or gently shake your head for a minute and return to the standing position. Function: Exercise leg strength and lower blood pressure.
Action 2: Sit in an empty chair.
Exercise parts: shoulders, chest and legs. Action essentials: straighten your body, put your feet together, palms facing each other, lift your arms up along your head and tilt your head back. Inhale, bend your knees, and then sit down as if sitting in a chair. Don't let your knees exceed your toes. Every time you inhale, you should hold your chest out and abdomen in. Sit down slightly every time you exhale and bear the pressure on your back for 30 seconds. Function: Enhance leg strength and reduce abdominal fat.
Action 3: Step and squat
Exercise parts: hips, arms and legs. Action essentials: Take a step forward with your left leg, squat down, put your hands on your sides, and put your right knee on your left heel. Inhale, slowly lift your left leg for one minute, then switch legs. Repeat. Function: relax hip muscles and reduce sports injuries.
Action 4: Swing your body left and right.
Exercise area: shoulders and hips. Action essentials: take a big step forward with your right foot, squat, inhale, palms facing each other, arms tilted upward and shoulders tilted backward. Keep your front legs still and swing your body from side to side. Do not exceed the toe of the front leg knee, hold on for one minute, and then change legs and repeat. Function: strengthen the strength of upper and lower limbs, exercise the flexibility of shoulders and hips, and enhance the stability of knees.
Action 5: Bend your knees and lift your hips.
Exercise parts: chest, neck, spine, buttocks. Action essentials: bend your knees and reach your heels with your hands. Put your arms on the floor at your sides, palms down, exhale, and hips up for 45 seconds. Repeat this action three times. Function: The intercostal muscles and connective tissue around the chest of many men are very stiff, which limits their vital capacity. This posture can make the chest breathe evenly, relax those tight muscles, and then make breathing smoother and easier. With the passage of time, continuous practice of bridge can improve the performance of all aspects of physical activities and help relieve the pressure on the upper respiratory tract.
The coach suggested that the most effective exercise is 2 1. Stretch your shoulders.-Pull the towel.
Specific method: take a long towel, pull one end of each hand and put it behind your back, put one hand on it and the other hand on it, pull it up and down like a bath, and then pull it horizontally, repeating 15 minutes each time. Three times a day.
Efficacy: As long as you insist on doing this shoulder extension, the symptoms of scapulohumeral periarthritis will be controlled and improved.
2. Chest stretching
Specific method: use the other hand to straighten the straight arm as close as possible to the chest, and keep this posture when there is a feeling of pulling. Repeat 3 times at the beginning, each time for 20 seconds; Slowly increase and repeat 4 times, each time 1 minute.
Efficacy: This action can stretch the chest well, which is beneficial to the exercise of chest muscles.
Step 3 stretch your back
Specific methods: kneel on the mat, stretch your hands forward, palms up, arms as far as possible, hips on your feet, and keep your back straight. When you breathe, you can feel the stretching of your back more obviously. If you can stretch under load, the effect will be better.
Efficacy: This action is a classic action of back stretching, which can stretch the back and make it healthier.
4, waist and hip stretching-turn your head to your hips
Specific methods: stand with hands akimbo, feet shoulder width apart, toes pointing straight ahead, knees slightly bent. Turn your waist slightly to the left and look behind your left shoulder until you feel a slight tension.
Efficacy: Many public facilities in parks have facilities to practice this movement. This set of movements can stretch the waist, hips and sides of the body.
5. Abdominal stretching
Specific methods: stand and lift your arms upward, like stretching, but increase the amplitude. If you are lying in bed, you can grab the edge of the bed above your head with both hands (or press the bed surface on both sides of your body with both arms) and lift your legs with one leg in turn (or both legs at the same time). Faster when lifting legs, slower when leaning back. Do it 20 times.
Efficacy: It helps to reduce the excess fat in the lower abdomen, enhance the strength of abdominal muscles and increase the elasticity of abdominal muscles.
6. Leg Stretching-Pull the leg backwards
Specific methods: stand on one leg, fold the other leg, hold the ankle with the same hand, pull the heel to the hip, and point the knee to the lower back. The other hand can hold the aid or lift it sideways to keep balance. Generally speaking, stretching the muscles on the front side of the thigh should make you feel elongated and sore. Hold for more than 30 seconds and exchange legs.
Efficacy: Leg stretching after exercise helps to stretch muscles, restore muscle shape and maintain a sense of lines; It is more conducive to the transportation and elimination of metabolites and is more conducive to health.
In addition, leg press can stretch leg muscles well, which is good for health.