1, the simplest exercise-jogging

When jogging, keep your upper limbs relaxed and your lower limbs elastic to prevent injury. Jogging posture doesn't have to be like a professional athlete, as long as you exercise at a relaxed speed. Relax your shoulders and avoid having breasts. Natural swing arm, even breathing, two-step or three-step breathing, is conducive to regulating lung function. Lean forward in a natural and comfortable range. If you lean forward too much, it will increase the burden on your back muscles; If you lean back, it will lead to excessive tension in the chest and abdomen muscles. Don't shake your torso from side to side or fluctuate too much. Send your hips naturally when your legs swing forward, and pay attention to the rotation and relaxation of your hips. Legs and knees swing forward and straighten, instead of lifting up. Lateral movement is easy to cause knee injury. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. Pay attention to the cushioning of calf muscles and achilles tendon when landing. When your feet touch the ground, gently touch the ground with your forefoot.

Step 2 sit-ups

The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful. The correct way to do sit-ups is as follows: lie on your back on the floor mat, with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.

Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. It should be slow, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.

The best performance of sit-ups: under 30 years old, it should be 45~50 times/minute; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately.

Step 3 jump rope

Correct posture: the upper arm and elbow are close to the body, and the rope is shaken with the strength of the forearm, and then the rope is shaken with the strength of the wrist. The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent.

Skipping rope should not be less than 4 times but not more than 6 times a week. Each skipping time should be controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will also make the body extremely tired. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.