Contents of this article
- 1. Briefly describe the basic methods of sports and fitness
- 2. Simple and effective fitness methods
- 3. Self-evaluation in life
- 4. The simplest and most effective exercise movements
Briefly describe the basic methods of sports and fitness
Exercise is a way to strengthen your body. Below I have compiled simple exercise and fitness methods for you. I hope it can help you!
If you're tired of walking and strength training, try some other exercise methods that can also burn calories and build muscle strength. Below, I will introduce you to 3 effective exercise methods, which can not only bring you fitness training effects, but also bring you the joy of fitness.
1. Find the fun of fitness from the fitness ball.
In recent years, one of the most popular fitness methods is ball exercise. Those brightly colored and oversized plastic balls will make you fall in love at first sight. In fact, exercise experts have been tinkering with these plastic exercise balls for several years, and it's finally our turn. It can be said that the fitness ball is an all-rounder for fitness. It can be used in a variety of fitness activities to improve the body's balance and coordination, enhance muscle strength, improve the body's flexibility, and improve the body's shape. Also, the most important thing is to enhance the strength of the core of the body, that is, the strength of the muscles around the waist.
Fitness experts point out: The reason why various fitness exercises using fitness balls are better than other exercise methods is that this fitness equipment is easy to carry. Even when you set off, you can deflate the air and hide it in your luggage bag with you. Go Tianya provides you with fitness services anytime and anywhere. Furthermore, the fitness ball is beautiful and cute, which has a strong attraction for bodybuilders. As soon as they see it, they will become more interested in exercising.
2. Pilates workout.
If you want to use a fitness method to achieve the purpose of building muscle strength, improving body flexibility and improving body shape, then look to Pilates to find the answer. As one of the newest forms of exercise, Pilates is popular with some film and television stars and professional dancers. They are deeply impressed by this physical and mental integration exercise method and the remarkable effect of building a healthy body. This kind of exercise was created by a German named Joseph Pilates in the early 20th century. Pilates was frail and sick in his childhood. He created this kind of aerobics in order to restore his physical strength. Inadvertently, it became popular all over the world.
The characteristic of this fitness activity is that during the exercise, the focus of the exercise is always on the muscles of the core to support the body's activities. Many Pilates exercises only require an exercise mat. However, some other types of exercise also use large pulley equipment. If you also want to learn this type of exercise, it is best to attend a special class and have a qualified person teach you the exercises. The learning method of ordinary Pilates is very flexible. You can practice at home by following DVD recordings, or you can go to the gym to participate in Pilates classes.
3. Elastic bands.
Stretch bands, also called resistance bands, are exercises that use your own body weight to create resistance. The usual practice method is to put an elastic band on one foot (or one arm) and pull or (expand it outward) to challenge the resistance of the elastic band.
Simple and effective fitness method
Effective fitness methods exercise
What are the effective fitness techniques and methods? Let’s take a look at the sample article together! The following are effective fitness methods and exercises that I have collected and compiled for you. I hope it will be helpful to you. Welcome to read and learn!
jogging. Jogging is the most popular aerobic metabolic exercise method in the world today. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, obesity, etc. The speed of jogging should not be too fast. It should be maintained at a uniform speed without subjective discomfort. Objectively, it is appropriate to control the heart rate per minute at 180 minus your age. For example, a 60-year-old person's heart rate when jogging should be 180-60=120 beats per minute, and the exercise time should be no less than 20 minutes and no less than 4 times a week.
Alternate running and walking. There are two ways to alternate running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternating. Every two weeks, you can adjust the amount of exercise to increase the amount of exercise, shorten the walking time, and increase the running time. The other is to start exercising by walking and gradually transition to jogging instead of walking. Exercise time can last 20 to 30 minutes, no less than 4 times a week.
swim. Swimming fitness exercise is a whole-body exercise that utilizes the buoyancy, resistance, and friction of the human body in the water, as well as the weightlessness of the human body in the water. It is suitable for all types of people. The intensity of swimming fitness exercise is roughly similar to that of running. The heart rate per minute can be controlled at 180 minus the age number, then minus 10. For example, a 60-year-old person's heart rate while swimming can be controlled at 180-60-10= per minute. 110 times, exercise time is no less than 30 minutes, no less than 3 times a week.
Correct fitness walking should be to hold your chest and head high, take long steps, and walk approximately 60 to 80 meters per minute. The upper limbs should swing with the rhythm of the steps, and the walking line should be straight, not left or right. Walk for half an hour to 1 hour every day. The intensity varies depending on your physical condition. Generally, light sweating is appropriate. As long as you stick to it for 3 weeks, you will see significant results.
If you have decided to include walking in your fitness regimen, there are several walking exercises for your reference:
1. Ordinary walking method
Walk at slow and medium speed, 30-60 minutes each time, 2-3 times a day. Suitable for relaxing in beautiful places.
2. Fast walking method
Walk 5-7 kilometers per hour and exercise for 30-60 minutes each time. Keep your heart rate below 120 beats per minute when walking to boost your spirits.
3.Quantitative walking method
Includes walking on both flat and sloping terrain. For example, walk 100 meters on a 3-degree slope, gradually increase to walking on a 5-degree slope for 15 minutes, and then walk on level ground for 15 minutes.
4. Arm swing walking method
When walking, swing your arms rhythmically forward and back, which can increase the movement of the shoulder girdle and chest, and is suitable for people with respiratory diseases.
5. Belly rubbing and walking method
Massaging your abdomen while walking can be beneficial for people with indigestion and gastrointestinal problems.
Maintenance after walking exercise
White-collar women may have to live with high heels all day long due to work reasons, but they should pay attention to the leather shoes, especially the soles, which must not be too hard and the shoes must not squeeze the feet. When you get home after a walk, it's best to go barefoot and relax completely. When taking a bath, soak your feet in hot water to relieve foot fatigue. After taking a bath, sit on the bed, relax your legs, and massage from bottom to top with your hands, which can help promote metabolism and eliminate toxins.
Strengthening leg flexibility is an effective way to prevent muscle stiffness. When working, sit on a chair, straighten your legs, and then do exercises such as hooking and stretching your toes. Small exercises can play a big role in beautifying your calves.
You can test the following statements and apply them to your fitness practice.
1. Weightlifting exercises can simultaneously strengthen strength, increase muscle volume, and sculpt muscle lines.
A common misconception is that different training methods must be used to achieve the above goals at the same time.
In fact, if you use multiple sets of 8 to 15 reps per set, reach failure in each set, and constantly adjust and increase the weight, you can achieve progress in three goals at the same time.
2. Adequate drinking water helps improve exercise performance
Studies have proven that a 10% loss of body water can lead to a 3% decrease in exercise capacity. Don't let this happen to you!
3. Don’t rely on supplements to ensure nutrition
Nutritional supplements should only be used as a supplement to a healthy diet. If you use them as your main source of nutritional intake, on the one hand it will cost a lot of money, and on the other hand your fitness plan will be prone to errors.
4. Fat is not the enemy
In today's era of "talking about fat discoloration", many people are overly worried about fat intake. In fact, you should be careful not to eat too much saturated fat, and instead consume healthy fats (omega-3s, omega-6s, flaxseed oil, etc.) every day. Of course, you have to include the calories from fat in your meal plan.
5. Carbs are not the enemy either
If you're on a low-sugar diet, you probably won't feel too good about it. Carbohydrates are the only energy the brain can use, and muscle movement also requires sufficient carbohydrate energy.
6. Carbs are not the culprit of obesity
Despite what the ads say, carbs don't make you fat, it's the excess calories that make you fat. If you exercise and don't overeat, you can eat a lot of carbs and not gain weight.
7. Protein is important, but not excessive
Protein superstition is another reason for low-carb diets. While protein is critical for muscle repair and growth, eating too much can interfere with digestion, tax your kidneys, and is an inefficient source of energy.
8. Strength exercises are the best way to exercise
If you only have time to exercise three times a week, then weightlifting is your best option. As long as the training intensity is appropriate and the load is continuously increased, you can achieve the goals of growing muscle, maintaining a higher body metabolic rate, burning fat, and improving aerobic metabolism (but to a limited extent). Running alone can effectively enhance aerobic metabolism, but it does not have much effect on muscle improvement.
9. Multivitamins to ensure nutrition
Although nutritional supplements cannot replace a healthy diet, taking 1 multivitamin daily can ensure the various nutrients your body needs.
10. Exercise your muscles in three ways
Muscles contract in three ways: shortening the length of the muscle, lengthening the muscle fibers, and maintaining the same length (under weight). During your workout, you should allow your muscles to experience all three contractions, using slow and controlled movements to complete the exercise.
11. Use heavy weights for exercises, but ensure the quality of your movements
It's not advisable to lose control of your movements by using too much weight, but you should still use the heaviest possible load during training to complete the planned number of sets and reps. This usually means a set of 8 to 12 reps to failure. If you can't complete 8 reps with correct movements, you should reduce the weight a little. If you still have the strength to do 12 reps, you should increase the weight.
12. A small amount of aggravation is also effective
Usually add at least 5 to 10 pounds (2.4 to 4.5 kg) of weight to the barbell or machine. The latest research shows that adding 0.5 to 1 pound of weight can help you overcome the growth plateau and make progress without knowing it.
13.3 groups are more effective than 1 group
There is a lot of controversy about whether doing one set of exercises can build muscle, but practice shows that one set is not enough, and doing two effective sets after one set of warm-up has been repeatedly proven to be effective.
14. Watch for signs of overtraining
Frequent muscle soreness and fatigue, loss of training enthusiasm, loss of appetite, and poor sleep are all physical reactions to overtraining. You should be alert to this, reduce the amount of exercise, and allow your body to recover.
15. Aerobics is an excellent investment
Except as mentioned in item 8, no one should neglect aerobic exercise. Not only does it strengthen your heart and lungs, it also improves blood circulation and capillaries in your muscles (good for muscle growth) while making you feel good.
16. Just do what you say
Well begun is half done. If you can convince yourself to go to the gym, you'll always get some useful exercise. And canceling a planned exercise often becomes the beginning of stopping exercise.
17. Exercising at home is equally effective
The key to exercise is awareness. If you have the desire to improve your physical condition, you can exercise anywhere. Home exercise methods are very popular nowadays.
18. Exercise partners are helpful
Whether you're working out at home or at the gym, a partner can be a big help. It can provide you with safety protection, make you practice more confidently, and also add fun and motivation to your exercise.
19. Once you start, stick to it for life
It's never too late to start exercising. Once you start, never give up.
;Self-evaluation in life
There are many ways to exercise. For example, depending on the venue, you can go to the gym to exercise, you can run, you can do strength training, you can swim, etc. You can do push-ups, sit-ups, etc. at home, you can go to the square to play basketball, Jumping rope, playing football, jogging, brisk walking, etc., all kinds of methods are available. The best and most commonly used exercise methods are generally jogging, brisk walking, swimming, rope skipping, etc. You can choose the appropriate exercise method according to your physical condition, working hours, venue and other conditions. When exercising, you must follow the principle of step-by-step and not rush for success. At the same time, you must coordinate with a reasonable diet to ensure sufficient energy to meet the needs of physical exercise.
To exercise, you must first be consistent and exercise at least 3-4 days a week. Warm up thoroughly before exercising and plan a certain amount of time, usually about 30 minutes to an hour each time. To exercise, you should choose an exercise method that suits you. For example, if you are obese, you should choose aerobic exercise that lasts for more than half an hour, such as jogging, brisk walking, swimming, dancing, etc.
If you are thin and need to build muscle, you should choose strength exercises and do more anaerobic exercises, such as dumbbells, barbells, squats, etc. For ordinary healthy adults, we maintain low intensity and rhythm. Aerobic exercise lasting about half an hour can strengthen the body very well, and can achieve the purpose of enhancing cardiopulmonary function, promoting metabolism, and improving functional status. .
The best way to exercise is a scientific combination of aerobic exercise, resistance exercise and flexibility exercise. Aerobic exercise can improve the function of the heart and lungs. Swimming and running are all aerobic exercises. You can run for 30 minutes a day and 150 minutes a week. It can effectively improve the function of the heart and lungs, improve insulin resistance, and reduce blood sugar, improve blood lipid metabolism, and lower cholesterol levels.
In addition, you can strengthen resistance exercises, such as doing planks, push-ups, squats, or go to the gym to use resistance exercise equipment for muscle training to increasemuscle circumference and strength, and It should be combined with flexibility exercises to make muscles and joints more flexible. Therefore, there is no fixed model for exercising. You must find a way that suits you based on your own exercise purposes.
The simplest and most effective exercise
The simplest and most effective way to exercise
The simplest and most effective way to exercise. The benefits of exercise are endless in a lifetime. Exercise can help us expel toxins from the body. Active exercise is also an attitude towards life. It is said that life lies in exercise. Let me show you the most effective way to exercise. Benefits of the simple and most effective exercise method.
The simplest and most effective exercise method 1
1. Plank
Plank support is the simplest exercise method. It mainly exercises the strength of the waist and abdominal muscles. It is a compound exercise that can enhance the stability and balance of the waist, abdomen and back.
2. Squat
Squats train your thighs and buttocks while strengthening bones, ligaments, and tendons that run across your lower body. Squats for women can improve body shape, while squats for men can improve lower limb strength.
3. Half squat against the wall
Straighten your back and slowly squat down against the wall until your thighs and calves are close to 90 degrees. Be careful that your knees do not exceed your toes to avoid causing greater burden. Balanced static squats against the wall can effectively exercise the muscles in the front of the thighs and above the knees, while effectively reducing the burden on the knees.
4. Climb the stairs
Climbing stairs can exercise your heart and lungs and strengthen your calves, thighs, and thigh muscles. Compared with walking to lose weight, the steps between steps can exercise the muscles on the front of the thighs and effectively strengthen the ligaments and muscles.
5. Skipping rope
Rope skipping is a simple and easy exercise with various tricks. It mainly exercises the strength of forearm muscles, leg muscles and ankles. As long as you have enough time, skipping can be done anytime and anywhere.
6. Tage fitness
If there are floor tiles of about 60 cm square indoors, you can do "stepping exercises" or "field" jumps. You can also design several mini-game exercises yourself.
7. Push-ups
Push-ups are one of the important methods of strength training, and their main function is to improve the strength of the upper limbs, chest, lower back and abdominal muscles.
8. Sit-ups/Crunches
Sit-ups are an important part of physical exercise, and their main function is to enhance the strength of the abdominal muscles. The basic movements of abdominal crunches are roughly the same as sit-ups, but abdominal crunches focus on using abdominal strength to support the back and form an abdominal crunch.
9. Dumbbells and pulleys for fitness
With a pair of dumbbells and a pair of pulleys, you can easily perform strength exercises indoors. Although this type of small fitness equipment is small, it can achieve the purpose of exercising upper limb muscles and some waist and abdominal muscles.
The simplest and most effective exercise method 2
First, the most classic way to exercise - push-ups! Push-ups can exercise the strength of your arms as well as your chest and abdominal muscles. There are several ways to do it: 1. Support your body with your hands, then bend your arms to do push-ups, and hold on for a while (how long to hold on depends on your own situation, usually 10 to 100 seconds). You can exercise your abdominal muscles~ 2. It is the most classic 'Push-ups, up down up down. You can take your time and set a small goal for yourself that you can achieve, such as doing 10 push-ups first.
Second, pull-ups. A horizontal bar is needed here, but you can do it without a horizontal bar. Find something similar to a horizontal bar and stable. You can do it with your forehand and you can do it with your backhand. Beginners can do it with the backhand first, and those with the ability can do it with the forehand. At the beginning, you can do 10 backhand or 5 forehand, and take your time, so that you can exercise your arm strength and chest muscles.
Third, run. Everyone knows it, no need to say more here. You can grow taller~ It is worth mentioning - time, when is the best time, some say in the morning, some say in the evening. Let’s talk about the morning first. After a night of precipitation in the urban sky, the atmospheric pollutants brought by human activities during the day precipitate at night, making the air fresh and comfortable. In the evening, after a day of photosynthesis, plants produce a large amount of oxygen and absorb most of the carbon dioxide, thereby increasing the proportion of oxygen in the air. I will only stop here. As for how you choose exercise time, it all depends on your personal preference!
The above is all about simple and effective fitness methods, a brief introduction to the basic methods of exercise and fitness, as well as simple and related content. I hope it can help you.