Simple exercise, in fact, there are many ways to exercise in our lives, and the benefits and effects brought by different ways are different. Now more and more people begin to pay attention to exercise. Here are some simple exercises.
Simple exercise 1 Action 1: Squat 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.
Simple Exercise 2 What simple exercises can you do?
Running is the simplest and easiest sport, and no special venues are allowed. Can be carried out in outdoor roads, squares and other places. If you are losing weight, you should pay attention to jogging. You can burn fat by jogging for more than an hour. People who have just started exercising can also take intermittent running, running for a while and walking for a while.
A good way to strengthen abdominal muscles and tighten hip muscles is to roll abdomen 100 times a day, and vest line is not a problem. It's best to roll your abdomen on a yoga mat. Pay attention to the essentials. When rolling up, tighten your waist and abdomen and feel the strength of your muscles.
Push-ups exercise the muscle strength of the chest and upper limbs. Need to do it on a yoga mat. The main point of action is that the body should be in a straight line, and the hips should not arch when bending over. The whole body should stick to the ground as much as possible. Flat support is a variant of push-ups. It is also a good choice to keep support all the time.
Squat is a good way to exercise leg muscle strength and shape perfect buttocks. Squat, like running, is not limited by the venue and can be performed anytime and anywhere. Keep your back straight and don't relax when squatting. When squatting, don't exceed your toes with your knees, and sit back with your hips as far as possible, feeling tense muscles.
Body stretching. After a certain amount of physical exercise, stretching is a necessary action. Stretching is mainly to improve the flexibility of the body, and stretching has various actions for every part. The picture below shows a simple full-body stretching action. The main point of action is that one foot lunges forward, the other leg opens backwards as far as possible, and at the same time, the body leans back and the upper limbs hit backwards together, mainly stretching the thigh and waist.
The goal of exercise is different, and the intensity is different. We must do it step by step. We shouldn't try to be thin at one go. We should also set reasonable goals and keep exercising every day. Only in this way can we shape a perfect figure as soon as possible.
Matters needing attention
If it is to lose weight, exercise should be combined with a reasonable diet to achieve the effect.
When doing exercise, you should do what you can to protect yourself from harm.
Simple exercises 3 4 Simple exercises can make you exercise your whole body muscles quickly.
ㄧ th training/cross belly rolling training 16 times 4 groups
Training parts: thin abdomen, Sichuan muscles, sculpting the front lines of arms and thighs, and practicing the core.
Go to the lying position first, put your hands on your head and stretch your feet together.
At the beginning of the action, do abdominal roll-up with the strength of the body core and abdomen, and at the same time move and extend your hands in the direction of your feet, with one knee bent, and then return to the starting position immediately, and then repeat the abdominal roll-up immediately, with both hands extending in the direction of your feet at the same time, but your knees bent.
Repeat this exercise 16 times (the left and right feet are switched once), rest 10 seconds, and repeat 4 groups.
Intimate reminder: you really need to use the strength of your abdomen when doing important movements, and don't use the strength behind your neck to do exercises.
Second Training/Superman Push-ups 10 Group 4
Training parts: vest line, thin abdomen, training core, tight chest line, thin shoulders and back, thin arms.
Go to pole position first. At the beginning of the movement, the right hand stretches forward for about 1 s, and then returns to the grip position. Then change the left hand and stretch forward for about 1 s and then return to the pole position. Then, land on your knees, bend your elbows and do push-ups, then return to the position where you started the stick position and repeat the whole group training just now.
Total * * * do 10 times, intermittent 10 seconds, repeat 4 groups.
Intimate reminder: when doing push-ups, the back should sink to the same height as the elbow, and the hips should not be upturned.
The third training/three-point leg lifting training 20 times 4 groups
Training parts: practice hip, thigh line, thigh thinness and core.
First kneel on all fours, put your hands directly under your shoulders, put your knees directly under your hips, and then stretch your right foot backwards.
At the beginning of the movement, first lift your right foot upward, then point your foot to the outside of the yoga mat, then lift your right foot again, then point your foot directly behind your body, then lift your right foot again, point your foot to the opposite side of the yoga mat, then lift it again and return to the outside, and repeat all the movements for 20 times (once on the outside, once on the back and once on the inside), and the rest is 65438.
Intimate reminder: keep your hips stable during practice and don't shake.
The fourth training/knee bending and leg lifting training 4 groups with 20 times.
Training parts: eliminate saddle meat, thin thighs and sculpt thigh lines.
First come to the posture of lying on your side, put your elbows under your shoulders, keep your body stable and not hunched, tighten your abdomen and buttocks, and keep your feet together and keep stable.
At the beginning of the action, first raise your upper foot about 45cm, then bend your knees and stay above your hips, then stretch your feet up and straighten them, then bend your knees and return to the starting position. Repeat this action 20 times, rest 10 seconds, and repeat 4 groups.
Intimate reminder: pay attention to keeping the core of the body stable during training, and don't shake it.