There are still some things to pay attention to when warming up. Exercise can improve the body's resistance. Aerobic exercise is very beneficial to our health. It is said that life lies in exercise. Below I will take you to understand the benefits of secret self-cultivation for fitness and fashion office workers.
Fitness fashion office workers secretly cultivate themselves 1 1 preparatory course
You can sit on a cushion or a chair with your back straight, your neck as straight as possible, your chin slightly retracted, your arms relaxed and drooping, and your shoulders slightly extended back. Feel the whole body fully stretched, hold it for 5 seconds, and then slowly relax. Be careful not to close your eyes and look forward.
Step 2 bend forward
Prepare yourself, slowly bend your neck forward, lower your head, open your shoulders, and pull your shoulders back until your neck and shoulder muscles feel tight, then slowly relax and return to your original position. If you have neck discomfort, it is not recommended to do the backward movement in the "meter" exercise to avoid aggravating the symptoms.
3. Left-handed style
Bring your own, slowly tilt your head to the left, feel your left ear close to your left shoulder, and make your right neck and shoulder muscles tense. At the same time, try your best to extend your right arm downward and keep your spine straight. Then slowly relax and return to the preparatory style.
4. Right-handed type
Bring your own, slowly tilt your head to the right, so that your right ear is close to your right shoulder. Contrary to the left-handed style, the movements are consistent.
Step 5 turn left
Prepare yourself, turn your head to the left and look back as far as possible, but your body can't turn, keep it for 5 seconds, and finally return to the original position.
Step 6 turn right
Bring your own, twist your head to the right, opposite to the left turn, and act in the same way.
Fitness fashion office workers secret self-cultivation 2 fitness knowledge fitness plan
Recommended instrument pull-up
Action essentials Exercising the back with pull-ups can increase the width of the back. Hold your hands a little wider than your shoulders, lift your body hard to make your jaw exceed the horizontal bar, and then control your body to fall slowly. Generally do 3-4 groups, 8- 12 times in each group.
Be careful not to shake your body during the action and don't fall too fast. The wider the grip distance, the greater the stimulation to both sides of latissimus dorsi.
Perfect biceps brachii
Having a strong biceps brachii should be every man's dream, because it is a symbol of strength, and tight arms can also bring women a sense of security. If you want to make the sleeves of a T-shirt stick tightly to your arm in summer, or let your girlfriend sleep comfortably on your arm, start exercising!
Recommended equipment dumbbell bending
The main point of action is to sit on the instrument and put your arms on the mat, which can play a protective role. Hold the dumbbell with one hand, with the inside of the arm facing up. The arms should be moderately bent, and the elbows should be slightly bent. If you "stretch" too straight, it is easy to get hurt, you can bend 30-35 times.
It is also important to pay attention to the final relaxation, which is conducive to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.
Strong abdominal muscles
Abdominal muscles should always be a pain in every man's heart. When I was young, I thought I had six beautiful muscles, but now I only have a beer belly with fat accumulation. If you keep exercising from now on, you can regain your youthful vitality.
Recommended equipment sit-ups
Action essentials lie on your back on the instrument, with the abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, and the body in the shape of a flying fish. Cross your hands and hug each other on your chest. Use abdominal strength to get the back off the ground, but the lower back is still close to the ground. The action is just the compression of the abdomen, which bends the spinal bone, pauses for a while, and then uses the tension of the abdominal muscles to control it, so that the spinal bone gradually stretches downward and recovers.
Note that the position of hands has a direct impact on the pressure of abdominal contraction. There are generally three different kinds. The simple placement position is that both hands are naturally straight and flat on the side; The middle difficulty is to cross your hands and hold each other on your chest; The hardest thing is to put your hands behind your neck.
Sexy chest muscles
According to a recent online poll, the body part that men are most concerned about is the chest, even surpassing the appearance, arms, buttocks, smile and hair. If a man who loves beauty wants to make you charming and more charming, he has to make his chest stylish.
Recommended equipment barbell bench press
Action essentials: lie flat on the bench, with the back of the head, upper body and buttocks close to the bench. The feet are naturally wide apart, about 30-40 cm. Hold the barbell with both hands, and the thumb covers the barbell to form a complete grip with the other four fingers, with the palm edge facing up. Lift the barbell from the bench, straighten your arms, vertically translate the barbell above the clavicle, and tighten the back scapula. After holding for a few seconds, slowly, steadily and controlled underground barbell until it is close to the chest.
Pay attention to the back of the head and shoulder blades should be close to the bench, and the waist should always arch naturally during the whole bench press, without extra pressure or deliberate exertion on the waist. Keep your muscles tense from beginning to end in training, not just when lifting barbells. Don't lock your elbow when pushing the barbell to straighten your arm, which will help keep your chest muscles tense.
Advice for "Warriors"
1, don't form a sports addiction.
In general, people who take part in fitness training for the first time will feel very excited, especially when the exercise is effective. This greatly encourages you to take part in more exercise. However, some people can't wait to get into intensive exercise as soon as they enter the gym, ignoring the warm-up before exercise. Excessive training often makes them exhausted and affects their normal life and work.
2. Pay attention to breakfast and diet after training.
While training, you need to increase your nutrition. If you don't have enough to eat in the morning, you will feel hungry in the later stage of training. Breakfast in the morning should contain more carbohydrates and some protein. Egg white is a good choice, and low-fat yogurt, milk and cereal are also good choices.
Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.
3. Multiple training can make the body function develop in a balanced way.
Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we improve our physical fitness in an all-round way.
4. Recovery is equally important to the training effect.
In the process of exercise, the necessary pause can not be ignored, because the body itself needs enough pause period to recover. As a beginner, don't do heavy exercise training more than four times a week. On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the previous exercise, don't be reluctant to train later.
Don't do the same exercises over and over again.
Sports experts tell us that your body will only change when you exert yourself, that is, the more places you exercise, the greater the change. And if you repeat the same exercise plan for a period of time, your body can only exercise one or two parts, while other parts and muscle groups can't get enough exercise. It's hard for your body to keep balance, and it's hard for your body to reach its best. Fitness experts suggest that bodybuilders should choose a variety of exercises and change them frequently so that all parts can be exercised.