What are the basic steps of fitness white? Sports also have certain skills. People who don't exercise regularly should pay attention to these points. Regular exercise is conducive to enhancing our cardiopulmonary function. Some exercises are not suitable for everyone. Now share the basic steps and skills of fitness white.

The basic steps of fitness are 1 1, and warm up for 3 ~ 5 minutes.

2, (boys) anaerobic exercise for 30~60min. (Girls) Exercise anaerobic for 20 ~ 40 minutes.

Push-ups, sit-ups, equipment exercises, etc. )

3, aerobic exercise for 30~60min. Running, swimming, mountain climbing, etc. )

This is the most effective fat-reducing step that I personally tested and scientifically verified. Go to the gym or exercise by yourself, you can follow this step.

The specific principle is as follows:

Importance of warm-up:

In order to ensure safety, it is generally necessary to do a warm-up exercise before fitness exercise. The main purpose of warm-up exercise is to speed up the heartbeat slightly.

It has two advantages:

First, it can raise the body temperature of the main parts of the body, and second, it can let more blood (oxygen) flow to the muscles, so as to prepare the body for more intense activities. Stretching after light activity will make tendons more flexible, because it can raise body temperature and increase joint range of motion, thus avoiding joint, ligament and muscle injuries.

Aerobic or anaerobic first? I suggest that anaerobic equipment exercise be put in the front. Because aerobic exercise will disturb the fibers in the body, it will also consume some muscle glycogen and reduce your nerve fiber recruitment ability and muscle fiber strength. If you want to do aerobic and anaerobic exercise at the same time in one exercise, then I suggest you put anaerobic exercise before aerobic exercise.

In addition, I suggest that girls also do anaerobic, and add some strength exercise when reducing fat, which can make fat reduction get twice the result with half the effort. Many girls don't do strength exercises because they are worried that strength exercises will become "muscle girls". In fact, this is also a misunderstanding. Muscle growth depends largely on testosterone. The amount of testosterone secreted by women is only 1% of that of men, so it is difficult for men to build large muscles as reported on TV and Shanghai. So most women don't have to worry about this.

If the time of anaerobic exercise is strength training, in fact, it is best to control the time at 1 hour, because men will secrete testosterone during strength training, but testosterone will be greatly reduced after half an hour of training, so the efficiency of anaerobic exercise in the first half hour is the highest, so it is best to control the time at 30 ~ 60 minutes.

Basic steps of fitness white 2 fitness steps 1: dumbbell side lift

Open your feet, hold the dumbbell and open it to both sides until it is parallel to the ground.

Comments: When practicing this movement, what we need is to be able to persist, and it is best to feel the muscles sour, but only when it is sour can we achieve the effect, and the most important thing is that the movement must be slow. Only slow movements can make the lines we practice smoother, not intense muscle blocks.

The second step of fitness: the dumbbell bends over the bird.

Open your feet, bend over, tighten your abdomen, lift the dumbbell, and put it down after a pause.

Comments: This action can easily make people feel sore at the waist, but only in this way can the muscle lines of the back be more coherent, because the deltoid muscles we practice cannot be abrupt shoulder muscles, but need very smooth and coherent lines on the back and shoulders, so as to show a more symmetrical effect when wearing a shirt.

Step 3: Push up the dumbbell standing posture.

Stand up straight, open your arms, hold the dumbbell, push it up and put it down slowly.

Comments: The focus of this action is "slow down". This rhythm must be kept in mind by everyone who wants to practice smooth lines, because only when it is so slow can the muscles be fully stretched.