It is also a very good choice to achieve fitness through exercise, so will the fitness methods of boys and girls be different? If you want to know more, please follow me to read this article.

The purpose of developing neck muscles is achieved through exercises such as head extension, forward flexion and lateral neck flexion and extension. In order to develop chest muscles, you can bench press barbells, tension springs and push-ups; In order to form a "beautiful inverted triangle", back and abdomen training is particularly important. Pull the stretcher backwards, sideways and horizontally by bending the body.

Men and women have different ways to exercise and keep healthy.

Exercise is a good way for both men and women to keep fit, but we should pay attention to the differences between men and women in sports. Men generally focus on strength exercises, bear a large exercise load, and make muscles in all parts of the body develop in a coordinated, symmetrical and balanced way. Women generally pay attention to the exercise of chest, abdomen and back muscles.

The purpose of developing neck muscles is achieved through exercises such as head extension, forward flexion and lateral neck flexion and extension. In order to develop chest muscles, you can bench press barbells, tension springs and push-ups; In order to form a "beautiful inverted triangle", back and abdomen training is particularly important. Pull the stretcher backwards, sideways and horizontally by bending the body. Wide-neck grip (horizontal bar) develops latissimus dorsi by pull-ups; Abdominal exercises are carried out by lifting legs, doing sit-ups and turning the whole body weight. Use straight arm to lift upward (barbell, dumbbell); Straight arm around the upper arm (barbell, dumbbell); Hold the bell in your arms and bend over your chest; Pull-ups on the reverse horizontal bar are the main methods to train arms. Leg muscles can be trained by prone position and leg swing; After standing, swing your legs and squat with weight. The above is the exercise to develop muscles in six parts of the body.

Different from the beauty of men's lines, women must pay special attention to the exercise of chest, abdomen and back muscles.

The purpose of bodybuilding can be achieved by using mass aerobics combined with appropriate strength exercises. For example, unarmed exercises, highlighting the training of joints such as neck, hip and knee; Solid ball exercises have a greater effect on wrists, fingers, spine and other joints; Dance aerobics pays attention to leg and waist training. In addition, strength exercises often use various tensioners and weight-bearing squats.

In short, only according to the development law of human body, combined with its own characteristics, and adopting correct and effective scientific methods, can we create its own harmonious physical beauty.

How to make the feeling of fitness no longer tired

1, practicing "boxing exercises" diligently, the waist and abdomen are no longer full.

Aerobic boxing, which is popular in the United States, is also very popular in China recently, and many gyms have carried out related courses. Sports medicine experts believe that this kind of sports combines the basic movements of boxing, Tai Chi and Taekwondo, which not only has a large amount of exercise, but also relieves physical and mental stress, and is very suitable for modern people. According to the fitness instructor, this kind of aerobic exercise, which kicks and punches with the rhythm of music, has a greater amount of exercise than traditional aerobics because of its strong instantaneous explosive force and great limb stretching. Jumping/kloc-0.5 to 20 minutes, equivalent to 30 minutes of aerobic dance, can consume at least 200 to 300 calories. For young people who want to lose weight, it is an effective "slimming" exercise.

But when exercising, the human body must be in an aerobic metabolism state. The simple reaction of the human body is that breathing is normal and there is no dizziness. It can also be measured by pulse: the best aerobic training state is the heart rate of 220 per minute MINUS the actual age and then multiplied by 60% to 80%. In addition, boxing and kicking also help to relieve stress. Modern people are generally under great work pressure, and sometimes it is inevitable to have the idea of "hitting people". When punching in this aerobic exercise, abdominal muscles are required to contract and shout, which can not only exercise the waist and abdominal muscles that are not easy to use at ordinary times, but also punch hard and shout are good ways to relieve emotions.

This method can vent emotions and relieve the pressure of work and life, but the amount of boxing exercise is also very large, which can make physical strength consume moderately. No wonder many people who don't practice boxing say it's really enjoyable If office workers want to try, they must pay attention to the use of sheaths at elbows, knees, ankles and other joints to protect tendons and ligaments and avoid strain. In addition, warm up 10 minutes before exercise, relax joints and muscles, and then start punching. If you find muscle aches after exercise, you'd better ice it immediately.

2. Aerobics on the pedal

Different from ordinary aerobics, aerobics on the pedal (referred to as step aerobics) is the movement and pace of doing aerobics on the pedal. For the lower limbs and buttocks, this is a very fashionable fitness and leisure exercise, which is superior to the general aerobics in safety. Because the pedal movement mainly moves up and down on the pedal, there are relatively few jumping movements, which naturally makes the joints of lower limbs have obvious flexion and extension and buffering, and avoids the sports injury caused by long-term jumping to the greatest extent. At the same time, it also has all the characteristics of aerobic exercise, and bodybuilders can customize the intensity of treadmill exercise for themselves at will.

Some people worry that jumping on the treadmill will easily lead to over-development of leg muscles, but it is not. This is mainly a concern of many women. Sticking to the treadmill will not make the legs thicker, because the most effective way to develop muscles is to carry out high-intensity load resistance exercise with large weight and few times, and "treading on the treadmill", as an aerobic exercise, is a long-term, medium-low intensity exercise with sufficient oxygen supply, which can not achieve the effect of developing muscles at all. What's more, it's not easy for women to build muscle blocks! This is determined by its physiological characteristics.