For example:
1. Sitting posture chest push -2. Jump rope in place -3. Lie on your back and roll your abdomen -4. Leg lifts in place -5. Sit down -6. Jump vertically in place.
Sitting chest push is the action of exercising pectoralis major, then skipping rope in situ to practice lower limb strength and systemic coordination, and then abdominal exercise. The following are
First, practice leg lifts with explosive force of lower limbs, then practice latissimus dorsi on the back, and finally practice vertical jumping in situ to exercise overall coordination and thigh strength.
Each training action can adjust the training intensity according to different training purposes, and the general fitness crowd can achieve good training effect by adopting moderate training intensity. Do 10- 12 times at 50% of the intensity of an action (the body can bear 50% of the maximum weight of this action). Each group moves intermittently for about 30 seconds. After a group of exercises, you can drink water, replenish lost water, take a deep breath to adjust your breath, rest for 3-5 minutes, and let your heart rate drop to 100 beats/minute before starting the next group of exercises. The next group can do the same cycle or change the training content.
The characteristic of this exercise method is that it can overcome the boring mood brought by a single exercise content and stimulate the enthusiasm of bodybuilders. Secondly, this kind of exercise mode has large exercise load and high exercise density, which can save exercise time. Moreover, the circular exercise method is more targeted, and several unsatisfactory parts can be practiced together. If the load reaches a certain intensity, the training effect will be obvious. If you want to develop your physical fitness in a balanced way, you can practice alternately according to the upper and lower limbs, chest, back and abdomen. Cyclic training will also play a very obvious role in carving muscle lines.
Finally, we should pay attention to the principle of controlling the intensity according to the movements from easy to difficult, let the body heat up slowly, and gradually accept the difficult movements to avoid damage to joints and muscles. Formulate scientific and reasonable training objectives and gradually achieve the expected results.
Cyclic training method refers to arranging a number of exercises and training equipment for different parts of the body in a certain order in each training. Trainers practice each exercise in turn until all exercises are completed according to the pre-arranged content program, thus completing a cycle of training.
The cycle should usually include 6- 14 exercises for different parts of the body, with an interval of 45-60 seconds and a cycle of 2-3 minutes. A training course can arrange one or several cycles of training. This training method is more suitable for beginners. Grasp the strength according to the principle of easy to difficult movements, so that the body will slowly heat up and gradually accept difficult movements to avoid damage to joints and muscles.