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Rizhao Unique Fitness Co.,Ltd
Exercise fitness tips
If you want to have a healthy and happy life, you need to be in good condition both physically and mentally. Fitness can not only help reduce fat and shape, improve heart and lung function, and make your body stronger, but also active exercise can make your body produce a substance that is beneficial to body and mind, that is, "endorphin" called "happy hormone", which can make us feel relaxed and happy. Although fitness exercise is becoming more and more national, many people have not found scientific fitness methods. Do you know what daily fitness methods are? Let's take a look at the small methods of daily exercise and the necessary common sense of fitness exercise with me.
Exercise methods in different occasions
Home exercise
1. Bend over and row your back: stand, take a bottle of mineral water in each hand, and pull the mineral water up by hand with the STRENGTH of your back, with your shoulders retracted. 12 in a group, make 3 groups.
2, push-ups to STRENGTHen chest muscles: find two single stools, one left and one right, support with both hands, just lean over the bed, 12 are one group, and 3 groups are needed.
Office exercise
1. Insist on climbing stairs: When taking stairs, you can exercise your legs, hips and waist. Climbing stairs once or twice a day can exercise your leg muscles.
2, head movement: do a few deep nods before, after, left and right, and then do a few times around the ring clockwise and counterclockwise, which has the effect of refreshing the brain and promoting blood circulation.
Walking exercise
1. Walking backwards to treat low back pain: Walking backwards can exercise the waist and back muscles that are rarely used at ordinary times and balance the exercise effect. It is recommended to choose a flat road surface when reversing.
2, step by step to slow constipation: step by step walking will drive the crotch to twist, help increase waist strength, stimulate gastrointestinal peristalsis, and effectively prevent constipation.
Climbing stairs for exercise
1. Exercise your thighs and buttocks slowly: When climbing stairs, slowly raise your knees to the waist position, which will fully exercise your biceps femoris and gluteus maximus.
2, tiptoe makes your reproductive organs full of vitality: the ankle has a close relationship with the reproductive organs, and the slender and flexible ankle can effectively promote the movement of the reproductive organs and the extension of the pelvis.
Exercise methods for various parts of the body
Cervical vertebra exercise
1. Open your legs and press the middle finger of your left hand on the right temple. Pull the head to the left with the left hand, so that the head slowly tends to the left, and then control it for 5 seconds before restoring. Then do it with your right hand. Shoulders should sink when practicing. Number of repetitions: 4-8 times.
2, legs open, hands akimbo. Turn your head to the left, slowly raise your head, control it for 5 seconds and then restore it. Then practice in a different direction. When practicing, the antagonistic muscles should be relatively relaxed. Number of repetitions: 4-8 times.
Shoulder exercise
1. Open your legs and put your hands on your hips. Turn your left shoulder forward and swing your right shoulder back slightly, then do it in the other direction. Don't swing your elbow too much. Repeat times: 20-25 times.
2. Stand naturally, hold dumbbells, and hang down your arms naturally. Swing straight arms forward and return when the arms are parallel to the shoulders. Keep your body upright all the time. Repeat times: 16-20 times.
Abdominal exercise
1. Lie on your back with your legs bent and your arms bent back. The upper body is lifted to a certain height (the angle between the upper body and the ground is about 35), and then it is slowly restored. The elbow joint is always to the side, and no internal buckle is required. Repeat times: 16-20 times.
2. Lie on your back, lift your arms straight and knees apart. Do shoulder-up sit-ups in turn in the direction of left and right legs. When sitting up, the shoulder should be about 45 from the ground. Repeat times: 16-20 times.Cervical vertebra exercise
The best time to exercise.
1. The time from 5 am to 6: 30 am is most suitable for exercise, and the air quality is better.
2. The best time for afternoon exercise is from 2 to 4 o'clock. At this time, the body is soft and suitable for doing some strength training.
3. The best time to exercise in the evening is from 5: 00 to 7: 00. At this time, 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 8: 00 to 10: 00, and doing some low-intensity exercise in moderation can promote sleep.
Scientific exercise methods
1. Preparation before exercise: prepare comfortable sports shoes and clothes, find a sports partner and bring corresponding equipment.
2. Appropriate exercise time: Choosing a better exercise time can improve the effect of exercise.
3. Choose exercise types: mainly divided into aerobic exercise, resistance training, stretching exercise, etc.
Misunderstanding of physical exercise
1, in the initial exercise, don't take a large amount of exercise, high-intensity exercise, which will make the body difficult to adapt.
2. There is no need to do all the equipment for the first time. You should make a plan and take it slowly.
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.
Matters needing attention in exercise
1. Before the official start of the exercise, you must warm up well to avoid unnecessary injuries in the next high-intensity training.
2. Don't eat an hour before the start of exercise, or exercise will cause damage to the stomach.
3. Don't drink plenty of water before exercise, and take too much water before exercise, which is not conducive to exercise.