The most effective exercise, with the development of society, more and more people begin to pay attention to fitness. Fitness can not only make our bodies better, but also make us healthier. In fact, fitness is also about methods. Let's share the most effective fitness moves.
The most effective exercise 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 most effective exercise 2: the first kind: flat dumbbell bird
Exercise site: lateral pectoralis major muscle
Fitness effect: Exercising the pectoral muscles well can make the pectoral muscles stronger and stronger, and can stimulate the growth of the pectoral muscles.
Number of training groups: 3~5 training groups, 8~ 12 for each group.
Tips for fitness bar: At first, you can use a lighter dumbbell weight to master the essentials of action, keep the elbow slightly bent at a fixed angle, and then lower it to the back plane. When lifting, you can feel the chest muscles stretching and contracting like holding a big tree, instead of pushing it straight up and down. Exhale when forcibly opening your arms; Breathe in when you relax.
The second type: the cross-clamping chest of the stretcher
Exercise site: lower pectoralis major and middle pectoralis major.
Fitness effect: This action has obvious congestion effect. Use light weight for many times, keep your elbows slightly bent, lower your head and contain your chest, and squeeze your chest muscles as much as possible at the top of the action.
Number of practice groups: 4~6 groups, 20 in each group.
The third kind: butterflies and birds
Exercise site: middle seam of pectoral muscle
Tips for fitness: straight arm is better than regular arm flexion. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".
Number of practice groups: 3~5 groups, 8~ 12 in each group.
The fourth type: tilt the dumbbell upward and push it.
Exercise site: upper part of pectoralis major.
Tips for fitness bars: The advantage of dumbbells over barbells is that they have no bar restrictions and can fully stretch pectoralis major muscles. Be careful not to put them too low, so as not to strain the pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.
Number of practice groups: 3~5 groups, 8~ 12 in each group.
The fifth type: downward inclined dumbbell bench press
Exercise site: lower pectoralis major.
Tips for fitness: put dumbbells or barbells on both sides of the bottom rib, not in the middle of the pectoralis major, so as not to put pressure on the shoulder joint.
Number of practice groups: 3~5 groups, 8~ 12 in each group.
Sixth type: barbell or dumbbell flat bench press
Exercise area: create the whole bust.
Fitness effect: effectively stimulate the chest muscles to make them fuller and rounder; Your arm bends and strengthens your arm muscles.
Number of practice groups: 3~5 groups, 8~ 12 in each group.
Tips for fitness: If you use barbells, different grips will stimulate different acupoints. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid. When lying on a flat stool or pedal, always keep your waist hanging and chest out, the elbow height is flush with the flat stool, and the included angle between the big arm and the trunk is about 90 degrees. During the movement, when exhaling, push up hard; When inhaling, control the dumbbell or barbell to fall at a constant speed.
Seventh type: parallel bars arm flexion and extension
Exercise site: lower chest
Tips for fitness: hold your elbows, lean forward, close your chin and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low, so as not to put too much pressure on your shoulder joint.
Eighth: Push-ups with brackets
Exercise site: inside and outside pectoralis major.
Fitness effect: increasing the circumference of pectoralis major muscle can increase muscle fullness faster than drowning.
Number of practice groups: 3~5 groups, each group 10~20.
The most effective exercise 3 1, push-ups
Push-ups are the most classic action to exercise pectoralis major and the most common action in unarmed fitness. We have been exposed to this action more or less since childhood, and we also know the essentials of this action very well. If you want to have strong chest muscles, push-ups are a good choice.
2. Raise your legs.
Leg lifting is a common and simple aerobic exercise. We often say that leg lifting generally means: leg lifting in situ, and leg lifting running. As an aerobic exercise, leg lifting is very effective for reducing fat. It only takes 20 minutes of leg lifting training, which can burn our body fat well and play a role in reducing fat.
3. Crouching
Squat, as a fitness action, has obvious training effect on thigh muscles and hip muscles. If men often do squat training, it can greatly increase the core strength of our leg muscles and make our legs stronger and sexier. Women often train squats, which can train charming peach hips. It can be said that squat is an unarmed fitness exercise suitable for both men and women.
4, pedaling in the air
Air pedal is also called air pedal. When we train pedaling in the air, we need to lie flat on the yoga mat, lift our bodies slightly, put our fists on the sides of our heads, straighten our legs naturally, raise them by about 30 degrees, and do pedaling alternately. Regular air pedaling can play a good role in reducing weight and fat, especially suitable for girls to train at home.