The simplest full-body exercise. As we all know, exercise can improve health and physical fitness. If you want to do some exercise in your busy life, but you don't want to exercise anywhere, you can do these exercises for the whole body. Let's look at the simplest full-body exercise.
The simplest action to exercise the whole body 1 To a great extent, losing weight always fails, not because the method is ineffective, but because we always think too much, and too many worries directly limit our actions or choose the wrong method, such as dieting.
Among so many concerns, more are unimportant and scattered things, so it is not difficult to understand a little. In the four quadrants of time management put forward by Stephen Covey, a management scientist, we always waste our time studying on things that are not urgent or important.
In terms of losing weight, we always take time, place and how to exercise as an excuse not to implement it. More often, it is because although we are eager to have a good physical condition, we don't take it as a very important thing to do. Therefore, in order to lose weight and how to exercise to lose weight, what needs to be done is to start from scratch. There is no reason or excuse. As long as you are willing, even if you seize the scattered time to exercise, you will consume quite a lot of calories.
What's more, the exercise that you can do at home doesn't take a long time, is not intense, and is not difficult. The key depends on whether you start. Once started, exercise itself will bring a series of positive factors, which will make you stick to it better, control your diet better and choose a healthy lifestyle.
In the following group of movements, it is not difficult, not strong, and can be done at home, which can fully meet the needs of weight loss.
Action 1: Sit against the wall for 30 seconds.
The biggest advantage of this action is to protect the knee joint and exercise the muscle strength of quadriceps femoris. Moreover, this action seems simple. If it is based on a certain foundation, it will be very difficult to stick to 30 seconds, so 30 seconds is only a reference time limit. Don't force it, step by step.
Action 2: The flat plate supports the buttocks 20 times.
A variant of flat support is to tighten the core and keep the body balanced during exercise. The greater the rotation range of the hip, the stronger the pulling feeling of the lower end of the lateral abdomen.
Action 3: supine back support 15 times.
It can effectively exercise triceps brachii and has a targeted training effect on women's meat worship. If the straight leg is more difficult, it can be changed to bend the leg to reduce the difficulty.
Action 4: Kneel and lift your legs 20 times and change sides.
It can effectively exercise the gluteus medius and gluteus minimus. During the movement, besides swinging your legs, try to ensure the fixation of other parts.
Action 5: Tilt up push-ups for 20 times.
As a step-down action of push-ups, it is a good substitute action for friends who can't complete standard push-ups, and it can increase the difficulty of action by reducing the angle between the body and the ground.
Action 6: Tiptoe for 20 times.
When you stand on tiptoe, the calf muscles will tighten and contract. When you repeat this action, your calf muscles will be exercised and stretched accordingly.
Action 7: Bend 20 times at 90 degrees.
During the movement, although the legs are required to be straight, the knees should not be locked, and the back should be kept straight during the movement to avoid collapsing.
Action 8: lunge 20 times against the wall and change sides.
Compared with the side lunge, leaning against the wall can keep the balance of the body better. It is a good supplementary action for friends who can't complete the standard side lunge. During the movement, pay attention to the direction of knees and toes.
The intensity of the above actions is not great. Do 2-3 groups at a time, rest for about 25 seconds between movements, and practice every day.
Simple movements will make it easier for us to persist, and more importantly, we will develop the habit of exercise in the process of persistence.
It is not easy to complete these seemingly simple actions in a standard way, so don't think that simplicity is ineffective. Only long-term persistence will have an effect, and it is definitely not three days to fish and two days to dry the net.
The simplest action of exercising the whole body II. As we all know, insisting on exercise and eating reasonably is the safe and long-term scientific way to lose weight. Even so, many friends who are on the road to losing weight will deliberately ignore exercise and simply start with diet. The reason is that exercise not only takes up a certain amount of time, but also is not an easy task.
These two reasons alone will make many people prefer to choose a diet that affects their health rather than exercise that is beneficial to their health. Here, it must be said that no matter what kind of weight loss method you choose, you must take health as the premise. Having said that, it seems to be back to the starting point, because to lose weight and be healthy means to eat reasonably and exercise regularly, that is, exercise must be indispensable.
Well, since exercise is essential, let's choose some feasible exercises in order to stick to it better. What is a feasible exercise? When we exercise for the purpose of losing weight, the most common mistake is to blindly choose high-intensity and difficult exercise without considering our own ability, difficulty and intensity, that is, the chosen exercise method is not suitable for us. In this case, the most direct consequence is that you can't persist.
In the early stage of losing weight, when your exercise ability is not enough, choosing some exercises with lower difficulty and intensity can not only enhance your confidence, but also make you stick to it better. In fact, no matter what kind of exercise, as long as it is carried out regularly and can be effectively adhered to, it will consume considerable heat.
So let's share a group of simple and convenient exercises, which are not too intense and difficult, and easy to do at home. It is very suitable for friends who don't have much time and foundation and want to exercise to lose weight.
Action 1: Jump left and right for 40 seconds.
Stand, chest out and abdomen in, legs slightly bent, feet alternately jumping from side to side in small amplitude, keeping the movement smooth, and arms naturally swinging with the leg movements.
Action 2: Two squats 15 times.
Stand with your feet shoulder width apart, keep your back straight and tighten your core. Arms droop naturally, hips move backward, knees bend, squat down until thighs are parallel to the ground, and then get up. After half getting up, squat down again, get up completely and keep your back straight, with your knees in the same direction as your toes.
Action 3: Stand and kick 20 times.
Stand with your feet slightly open, chest out and abdomen in. Lift your arms straight up and lift one leg to the maximum. At the same time, put down your arms and touch your toes and change sides.
Action 4: Squat backwards 16 times.
Stand with your feet slightly apart, straighten your back and tighten your core. When your arms droop naturally, take one leg back and squat until the front of your thigh is parallel to the ground. However, don't squat and bend your elbows. Then lift up until the arm is straight, then restore the arm and get up and change legs. Pay attention to the direction of knees and toes.
Action 5: Stand on your knees, tuck in your abdomen and lift your legs 20 times.
Open your feet slightly narrower than your shoulders, keep your back straight, raise your arms to keep your body stable, bend your knees forward to lift one leg, bend your arms to lower your elbows, and then return to the top of your knees to change sides.
Action 6: Bend down and stretch your arms 16 times.
Feet shoulder-width apart, bend forward until the upper body is almost parallel to the ground, the back is straight, and the arms droop naturally. Open to both sides and restore, then lift to the top of the action and keep breathing naturally.
The first action can be a warm-up action. If there are no other warm-up exercises, the time of each exercise should be appropriately extended. Take a break for 30 seconds between actions, 3-5 groups each time, 3-4 times a week. Because the action intensity of this group is not very strong, it can be done every day if the time can be arranged.