What actions do you do to exercise every day? Since birth, human beings have started a lifelong journey of sports. When they were young, they crawled and walked. When they grew up, they took part in physical education class. After they came out to work, they took part in fitness training. Many actions can be done every day. So what actions should they do every day to exercise?
What actions do you do to exercise every day? 1 1. Exercise in life. Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you have no chance to do gardening, you can walk more and ride more.
Step 2 stretch. This kind of exercise mainly includes yoga, stretching, aerobics and so on. For example, standing by the wall, the "climbing action" with both hands extending upward along the wall; Stretch your back with your hands behind your back; Put your hands above your head, bend back and stretch your abdomen.
3. Aerobic exercise and leisure exercise. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. This kind of exercise can exercise heart and lung function, and leisure exercise can also cultivate sentiment.
4. Muscle exercise. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Sit-ups and sit-ups are suitable for daily training, and dumbbells can also be used for some upper limb weight-bearing exercises.
Sports are not just the above four kinds of sports, and there are many others that I won't list for you. Different exercise methods exercise different body parts. Of course, one exercise method may also exercise several body parts. I hope that after reading the above introduction, you can be inspired to choose one or more sports that suit you according to your physical condition.
What actions do you do to exercise every day? 2 the first action, plate support
For ordinary people, being able to hold the flat support for more than 3 minutes shows that your physical fitness is still relatively good, but in real life, most people can't hold the flat support for more than 1 minute, especially girls.
The most important thing of this action is to exercise your arm strength, leg strength and your core strength. People with better core strength can persist for a longer time and exercise your balance and your physical stability. This action can effectively promote your body to burn fat and reduce fat. When you persist to 1 min, you will feel your body shaking and your muscles aching, but those who persist can get many benefits.
Pay attention to prepare the yoga mat before exercise. If you support it on the floor or tile, your elbow will be easily injured and have an accident.
The second action, squat.
Squat is a golden action to exercise the lower body, which can effectively stimulate your leg muscles, promote blood circulation, slow down the rate of muscle loss, improve muscle strength and keep your body in a high metabolic state.
Squat is a very good exercise for sedentary people, which can not only effectively promote blood flow, but also relieve the pressure caused by sedentary, and move to your knees, joints and ankles, thus preventing body hardening and joint aging.
The third action, push-ups
This action is the best action to train the upper body with bare hands. It can exercise your arm muscles, chest muscles, shoulder muscles and back muscles, and stimulate your core muscle groups, thus increasing your muscle content, improving your muscle strength and shaping the body curve of the upper body.
Push-ups look simple, but few people insist on doing them. The number of push-ups can reflect a person's health index. For example, if a boy is over 30 years old and can't complete more than 30 push-ups at one time, it means that your physical fitness is getting worse and worse. On the contrary, it means good physical fitness and good health index.
The fourth action, the goat stands up.
This action is something that both boys and girls should insist on doing. The stimulation and training of your waist and abdomen are very sufficient, which can exercise your body balance ability. Don't miss this action if you want to build beautiful abdominal muscles or vest lines.
However, it is worth noting that it takes a certain amount of waist and abdomen strength to complete this action, and it is necessary to pay attention to the fact that the head and back are in a straight line during the process, and you can't hunch over, otherwise you will be easily injured.
You can prepare a Roman chair at home, so that you can train easily. Oh, it doesn't take up space, but you can also build your own private gym. Isn't that nice?
Doing these actions every day will help you lose weight, and you can also have a healthy body and a good figure curve.
What actions do you do to exercise every day? 1. Full participation
The purpose of our training is to practice one movement all over the body, which plays a very good role in improving the coordination of the body and the mutual cooperation of various muscle tissues, and then quickly enhances the overall physical quality. Such as push-ups, bobby jumps and other classic unarmed fitness movements.
Second, the strength controllability.
The intensity of a training plan consisting of several movements can be divided into three types, namely, low-intensity interval training, medium-intensity interval training and high-intensity interval training.
In the process of training, we can choose the appropriate exercise intensity according to our own ability, which requires us to learn to change the exercise intensity personally, mainly through the following four aspects:
Exercise ability, that is, the total time required for exercise; The number of exercise groups, that is, this training plan consists of several movements, and five movements are five groups; Single training ability, that is, how many times does an action need to be done, or eight times? Or 12 times? Or how many seconds the action needs to be done continuously;
Intermittent time, the rest time between two actions, ranging from 30s to120s; So no matter what the intensity of the action itself is, as long as we change one of these four aspects at will, we can adjust it to our own training intensity.
Third, comprehensive functions.
When it comes to comprehensive functions, many people may not understand it. Let me explain. Functional comprehensiveness here refers to what functions we can improve, or what functions and benefits we have, which is also the ultimate goal of our choice of sports.
1, improve body immunity
As the saying goes, "if you are upset, you will be light"! At present, the epidemic situation is so severe that it is no problem for us to cram for the Buddha's feet temporarily. Through exercise, we can improve the body's hormone secretion level in a short time, and also activate the activity of some immune cells, thus enhancing the body's immune system function. I believe that under the rich diet structure during the Chinese New Year, our physical fitness will be improved rapidly!
2. Enhance cardiopulmonary function
The biggest feature of this kind of exercise is that when the intensity reaches the highest, it requires extremely high cardiopulmonary function. So as long as we master the intensity of exercise, your heart rate and vital capacity can be significantly enhanced within a week.
3, the fat burning efficiency is fast
It's only the fourth day of the lunar new year, and I eat and sleep at home every day. Even if I were not ill, I would gain ten catties. Therefore, this training plan is just suitable for us who are looking forward to staying indoors at special times.
The plan focuses on strength training, interspersed with some moderate and low-intensity training, which can quickly consume muscle glycogen in the body and let fat participate in energy supply earlier, thus achieving the goal of burning fat quickly. We can adjust according to the above-mentioned core point 2- intensity controllability in the later stage of training to achieve our own training intensity.