If you want to live a healthy and happy life, you need to be in a good state both physically and mentally. Fitness can not only help reduce fat and shape, improve cardiopulmonary function, and make your body stronger, but active exercise can also make the body produce a substance that is beneficial to the body and mind, that is, “endorphins” known as “happy hormones”. ‘, makes us feel relaxed and happy. Although fitness exercise is becoming more and more common, many people have not found a scientific fitness method. Do you know what are the daily fitness methods? Let’s take a look at the daily exercise fitness methods and common sense of fitness exercise with me. Exercise methods on different occasions
Home exercise
1. Bend over rowing and back: Stand, hold a bottle of mineral water in each hand, rely on the strength of the back to pull the mineral water up with the hands, and retract the shoulders. 1 set of 12, do 3 sets.
2. Push-ups to strengthen the pectoral muscles: Find two single benches, one on the left and one on the left, one on the left and one on the left, and one on the left for support with both hands. Do 3 sets.
Office exercise
1. Insist on climbing the stairs: When walking the stairs, the parts that can be exercised include the legs, buttocks and waist. Climb the stairs every day 1-2 times, can exercise the muscles of the legs.
2. Head movement: Do a few deep nodding movements in front, back, left and right, and then do a few circular movements clockwise and counterclockwise to refresh the mind and promote blood circulation the role of circulation.
Walking exercise
1. Walking backwards to treat back pain: Walking backwards can exercise the muscles of the waist and back that are rarely used, and balance the exercise effect. It is recommended to choose a flat road when walking backwards.
2. Step by step to relieve constipation: Walking one step at a time will drive the crotch to twist, help to increase the strength of the waist, stimulate gastrointestinal motility, and can effectively prevent and treat constipate.
Stair Climbing Exercise
1. Slowly exercise your thighs and glutes: When climbing stairs, slowly raise your knees to your waist , this will fully exercise your biceps femoris and gluteus maximus.
2. The toes make your reproductive organs full of vitality: The ankle is closely related to the reproductive organs. The slender and flexible ankle can effectively promote the movement of the reproductive organs and the pelvic bone. stretch.
Exercise methods for various parts of the body
Cervical spine exercise
1. Stand with both legs open and press the right temple with the left middle finger. Pull the head to the left with the left hand, so that the head slowly tends to the left, and restore it after 5 seconds of control. Then switch to the right hand. The shoulders should sink during the exercise. Number of repetitions: 4-8 times.
2. Stand with your legs open and your hands on your hips. Turn your head to the left, raise your head slowly, and restore it after 5 seconds of control. Then switch directions. The antagonist muscles should be relatively relaxed during the exercise. Number of repetitions: 4-8 times.
Shoulder exercise
1. Stand with your legs open and your hands on your hips. Circle the left shoulder forward while swinging the right shoulder slightly back, then switch directions. Do not swing the elbow too much. Number of repetitions: 20-25 times.
2. Stand naturally, hold dumbbells in hand, and hang down your arms naturally. Swing straight forward, returning when your arms are parallel to your shoulders. The body is always upright. Number of repetitions: 16-20 times.
Abdominal exercise
1. Lie on your back, bend your legs, and bend your arms back. Lift the upper body to a certain height (the angle between the upper body and the ground is about 35°), and then slowly restore. The elbow is always to the side, not inward. Number of repetitions: 16-20 times.
2. Lie on your back, lift your arms straight up, and bend your knees apart. Do shoulder-up sit-ups in the direction of the left and right legs in turn. When you sit up, keep your shoulders about 45° off the ground. Number of repetitions: 16-20 times.
Simple Cardio Exercises Lunge Presses Stand with feet open, hip-width apart. Bend your knees slightly and bend your elbows 90 degrees to your hips. Lunge forward with your right foot, turning your upper body and arms to the right side of your body. Return to an upright upper body position and lunge forward with your left foot. Do 16 reps on each leg. Jumping Feet open, hip-width apart. Bend your knees slightly and place your hands on your hips. Step your right foot forward and lift your left knee to hip height. Then, jump up with your right foot. When landing, bring your feet together. Do 16 reps on each leg. Lunge Stretch Stand with feet hip-width apart. Bend your knees slightly and place your arms by your sides. Bring out a lunge with your left leg, bending both knees 90 degrees and extending your arms toward the ground. Suddenly retract the left leg and return to the original position. Raise your arms directly above your head. Jumping Lunge
Stand with feet hip-width apart. The knees are slightly bent and the arms are extended overhead. Bring out a lunge with your left leg, bending your knees 90 degrees. Jump straight up, swap legs in mid-air, so when you land, it’s a right lunge with the right leg in front.
Fitness exercise tips
The best time to exercise
1. The best time for exercise is from 5:00 to 6:30 in the morning, Air quality is better.
2. The best time to exercise in the afternoon is from 2:00 to 4:00. At this time, the body is relatively soft and suitable for some strength training.
3. The best time to exercise in the evening is from 5:00 to 7:00, when people’s physical fitness reaches its peak, and some high-intensity training can be done appropriately.
4. The best time to exercise at night is from 8:00 to 10:00. Do some low-intensity exercise in moderation to promote sleep.
Scientific Exercise Methods
1. Preparation before exercise: Prepare comfortable sports shoes and clothing, find a sports partner, and bring the corresponding equipment.
2. Appropriate exercise time: Choose a better exercise time to exercise, which can improve the effect of exercise.
3. Choose the type of exercise: Mainly divided into aerobic exercise, resistance training, stretching exercise, etc.
Misunderstandings of physical exercise
1. During the initial exercise, do not take large amount of exercise and high-intensity exercise, which will make it difficult for the body to adapt.
2. There is no need to do all the equipment when you first exercise with equipment. You should make a plan and take it slow.
3. Don’t think that as long as you exercise more and don’t control your diet, you can achieve the goal of losing weight. The two should cooperate with each other.
Exercise precautions
1. Before the official start of the exercise, you must warm up to avoid unnecessary injuries in the following high-intensity training.
2. Don’t eat an hour before the start of exercise, otherwise it will cause damage to the stomach and intestines during exercise.
3. Don’t drink a lot of water before exercise. Excessive intake of water before exercise is not conducive to exercise.
