Five ways to exercise muscles quickly
1, running
Keep running 2000-5000 meters every day,
Can greatly improve the tolerance of the body's cardiopulmonary function,
At the same time, it can exercise the muscles of the whole body.
It's the basis of building strong muscles quickly.
2. Standing long jump
The standing long jump is divided into three groups: early, middle and late.
25-50 people in each group,
It is the fastest way to train leg muscles and lengthen the whole body muscle lines.
Step 3 push-ups
Push-ups are suitable for friends who have a certain strength base.
Try to keep your body straight every time you do it.
Especially the legs and waist can't bend,
Do at least 1 group every day, with 20-50 in each group.
It is a good way to exercise arm muscles and strength.
Step 4 sit-ups
Sit-ups are one of the common methods to practice abdominal muscles.
Does not take up space,
It is also very suitable for home development.
It is recommended to do more than 30 sit-ups at a time.
5. Dumbbells
Friends who want to exercise biceps brachii can try dumbbells.
Lift the dumbbell through your arm,
Strengthen the exercise of local muscles,
Do at least 50 at a time,
In order to effectively strengthen the shape of muscles.
The above five exercise methods are all methods that can exercise muscles quickly, but no matter which exercise method is good for our body muscles, we should choose different exercise methods according to different situations when exercising muscles, so as to ensure rapid muscle exercise.
Methods of muscle relaxation after exercise
1 recovery method after muscle exercise
The length of recovery process is determined by many factors, such as training level, load, physical function and so on. Generally speaking, after muscle exercise, under the condition of adequate nutrition and good rest, the body needs to recover to 90% 18 hours, and it takes 72 hours to fully recover. Smaller muscles recover relatively quickly, such as biceps brachii and triceps brachii, and can recover completely in 48 hours; Larger muscles, such as quadriceps femoris and back erector spinae, take 72 hours to recover. If the muscles are not fully recovered, the second training will cause muscle stiffness and fatigue, and the training effect will be greatly reduced.
So how can we make muscles recover faster and better? There are two main forms of muscle recovery: negative recovery and positive recovery.
Five ways to quickly eliminate fatigue after fitness
1, massage after fitness is an important means to eliminate fatigue.
The main methods of massage are shaking, needling and grinding.
The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs. When rubbing, first rub the big muscles, then rub the small muscles, first rub one side, then rub the other side.
In addition, you can do some relaxation activities after fitness, such as walking slowly for 200-300 meters or jogging for 2-3 minutes, and lying on a sponge mat or rattan mat for a rest. When lying flat, the position of your feet should be slightly higher than your head, which is conducive to the return of blood to your heart.
The best way to restore energy by eating and sleeping.
Food intake should be based on protein, sugar, vitamins and inorganic salts. The intake varies from person to person, depending on the state and purpose. Some people are used to eating less after exercise and can eat less. Some people are prone to hunger after exercise, so they can eat more appropriately; Some people exercise for fitness, and they don't have to deliberately control their diet after exercise; Some people exercise just to keep healthy. Eat a little after exercise, drink some sports drinks and supplement some electrolytes.
Pay special attention to the intake of required nutrients to ensure the recovery of consumption, such as eating more fruits, vegetables and beans. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can be weak, thus eliminating fatigue.
Three ways to relax muscles after exercise
First, the chair double angle type
1。 Feet apart about 1 m wide, inhale, put your arms on your lower back and cross your fingers.
2。 Bend down, lift your arms forward and upward, put your hands on the back of the chair and breathe evenly.
3。 Hold this position for 30 seconds, and then slowly recover.
4。 Close your eyes, breathe evenly and relax for 30 seconds.
5。 Repeat the whole exercise 3 ~ 5 times.
Efficacy: This is an exercise that stretches the limbs and nourishes the back, brain and eyes. It has a good therapeutic effect on lumbago and scapulohumeral periarthritis.
Second, the standing dance style
1。 Stand behind the chair and hold the back of the chair with your left hand.
2。 Bend your right leg, inhale, and grab your right ankle with your right hand.
3。 Exhale, slowly lower your upper body, raise your head, and stretch your right leg upward with your right hand. After normal breathing for 5 ~ 10 times, slowly recover.
What are the fitness exercises?
1, 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.
2. Practicing "boxing exercises" is no longer full of waist and abdomen.
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 human reaction is normal breathing, not 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.
How to relax muscles during exercise
Method 1: Stretch and contract the muscles of a certain part at will to keep a certain part of the limb in a certain position for 5 seconds, then completely relax the muscles of this part and let the limb fall completely; Or the limbs remain unchanged, and the muscles of a certain part are consciously relaxed after 5 seconds; Actively relax the muscles of all parts in turn, and experience the feeling of muscle tension and relaxation.
Method 2: The companion instructs a certain part of the muscle to be nervous or relaxed through language, exercises the command ability of the cerebral cortex, and makes the muscle relax actively.
Method 3: Practice routine and optional routine, even if you are not ready to participate in the competition. Because modeling is the best way to learn to control muscles, not just pose. Sometimes, you can also create some unique modeling actions.