This is a must-do action program for girls, and boys can also be used to exercise. First of all, relax the body lying flat on the ground, and then bend the knees with both hands holding our head. The use of our abdominal leg power to lift the upper body so that the upper body suspended above the ground, know that the body has been committed to up and stop our movements and lie down again and repeat this action has been done for 100, this action is mainly to exercise the outside of the abdomen and the straight side of the muscles.
Second step: abdominal curls
First, lie flat on the ground and then let the knees bowed up, the hands are also bent state on both sides of the head position. The main use of muscle power to control the back and shoulders slowly lifted, adhere to a period of time after the best to adhere to some of the effects of this comparison and then slowly lie down and repeat this action 50 times.
The third step: side stick type
This action is through the side of the support to exercise the body on both sides of the muscle part, make and can exercise our posture standard good-looking, but also a very convenient exercise in daily life.
1 Use the feet and arms to support the body weight, to ensure that their armpits and hands of the forearms and the body into a 90-degree right angle, the upper arm on the other side of the body on it.
2 Lift your hips so that your head and body are on a level line, and at the same time bring your upper arm up at a 90-degree right angle to your body.
3 After about 30 seconds of firming, you can slowly lower your arms to return to the earliest position. Then repeat the previous to carry out the two sides of the side of the switch
Step 4: Side tilt
This action is really particularly simple, usually in bed when you sleep can also use it to exercise. First, stand with your feet apart and bend your knees slightly, then hold a dumbbell in one hand and place it on the side of your leg, lift the other hand and bend it, and gently press your fingers on your temples. Then slowly side leaning body, pay attention to keep breathing smoothly, the dumbbells will slide down to the knee part, in the process of exercise must pay attention to do not let the dumbbells move up. Please contract the external abdominal obliques after, adjust their breathing and then in the resumption of the earliest action.
Because the waist and abdomen are easy to strain in the exercise process so we must regulate the body to a good state and then exercise, if the body is not in good condition, take a break and do not rush to practice muscle. These four actions although more basic but the difficulty is not too small, need a certain strength to support the so we must pay attention to supplement energy in addition to fitness.
Reasonable control of diet and work and rest is also very, very important, to develop a bullet muscle is not a day or two things. But through these few actions we can start to feel that people become more spiritual all aspects of the body become more powerful. As the fitness time becomes longer we can increase the strength and intensity of some of the exercise, so that it can be more stimulate to the muscle to make it become tight up.
The most appropriate way is to practice yoga, which can exercise the whole body muscles and joints.
Rope skipping, sit-ups, push-ups, flat support, squatting, and other sports can be done at home, you can exercise the strength and give shape to the body, etc., but it is best not to mess around, because sometimes it will be the shape of the body to exercise out of shape, it can be difficult to look at, huh
Flat support, regular exercise, it will be getting better and better
Fitness exercise is mainly divided into aerobic exercise and anaerobic exercise, aerobic exercise and anaerobic exercise, aerobic exercise and anaerobic exercise, aerobic exercise and anaerobic exercise, aerobic exercise and anaerobic exercise. and anaerobic exercise, aerobic is mainly running and so on fat-burning exercise, lean body shape are good, anaerobic more through part of the apparatus to assist in achieving the effect of muscle fat loss, to exercise to the whole body of the ministries recommended small dumbbells and yoga, the main home can also practice, just yoga, some of the most difficult action is best to be accompanied by someone to prevent injuries, and also jumping rope and swimming is also a good choice.
Hello, I'm very happy to answer your question about "not go to the gym how to get a better fitness effect" on the go to the gym training, this problem mainly depends on how you look at this issue of fitness, if you you want to build muscle to develop the perfect muscle mass, the beauty of the blooming power, then you need to go to the gym training! Because the gym equipment is more comprehensive, because in the training of each part of the need for different equipment and action for a combination of training, for example, you want to comprehensively increase muscle, then you need to comprehensive training, can not work out a part of the bar alone, so that the muscle shaping did not have any good effect, and you want to comprehensive training, then you need a variety of training equipment from different angles to stimulate the whole body of the various muscle groups. Of course, if you do not want to train that kind of perfect muscle mass, training is purely to enhance the strength and physical health, then you can train at home, as long as you buy a set of barbell and dumbbell combination equipment and a fitness chair can be trained at home, because the barbell, dumbbells are the gods of fitness training, as long as there are the two gods you can train to the whole body of the various muscle groups, from the upper body to the lower part of the body, can be trained to, provided that you want to be fully trained to the whole body of the various muscle groups, the upper body to the lower part of the body. The first thing you need to do is to get a full grasp of the various dumbbell and barbell training movements.
With dumbbells, barbells, fitness chair with, you can train to the back, pectoral muscles, shoulders, biceps, triceps, abs, buttocks, legs, biceps, quadriceps, etc., these can be perfect training to. Of course, this training is rough training, to deepen the refinement of the training or need to go to the gym training, because the gym equipment, if the conditions allow the best to find a private tutor to point out that, after all, a lot of fitness action, you look very simple, but you do not necessarily do the action to do the standard, standard action is the first step to safe fitness. There is also the issue of nutrition, as the saying goes "three practice, seven points to eat" nutrition is a very joint, if you do not know anything about nutrition, only practice regardless of nutritional problems, then no matter what you are for the strength of the promotion and muscle gain will not have a good effect, because of the strength of the promotion and muscle growth need to be based on scientific nutrition! Nutritional intake more or less will affect the training effect, the impact of excessive intake and even some harm to the body, so fitness is not as simple as most people think, fitness is a very large set of systems. So to better scientific fitness my advice is to the gym exercise, of course, if when you become a fitness god, then you can be completely at home training. There is another very important factor and that is to stick to it.
Five thousand meters of jogging every day. Fifty push-ups, fifty curls (divided into three groups spaced one minute) a month to see the effect, two months out of muscle, three months to get it done! If you don't succeed, I will compensate you for your loss!
Neither to go to the gym, but also do not use equipment, want to exercise the body, you can consider the use of their own body weight at home to do self-weight training, which is commonly known as the prisoner fitness, or street fitness.
This type of fitness, as long as there is a single bar, you can meet all the sports. Therefore, if the neighborhood has an open-air fitness plaza, there is a single bar is best. Suppose there is no, it does not matter.
Because you are doing self-weight training, you can just as well exercise at home, if you can, you can buy a pull-up machine, equivalent to a single bar with. If you still don't like it, don't include dumbbells, etc. Then, you just have to do a good job of push-ups, squats can be, plus two days a week to run more than half an hour of step, or jump ten to twenty minutes of rope, do aerobic exercise to help fat loss, enhance cardiorespiratory function. This will also work.
Here push-ups, not the simple push-ups taught in school, to upgrade step by step, the beginning of the regular push-ups, and then a wide range of push-ups, narrow range of push-ups, one-handed push-ups, one-finger Zen push-ups, one-handed one-finger push-ups, two-handed slap push-ups, two-handed slap push-ups, behind the back of the palm slap push-ups, flyer push-ups, one-handed slap push-up, one-handed slap push-up, one-handed slap push-ups, folded knife push-up, inverted push-ups, one-handed slap push-up, folded knife push-up, one-handed slap push-up, one-handed slap push-up, one-handed slap push-up, one-handed slap-push-up
Flyer pushups, one-handed chest pats, one-handed leg pats, folding knife pushups, handstand pushups, one-handed handstand pushups, two-handed handstand pushups, two-handed handstand pushups, and more.
For squats, start with double leg squats and then single leg squats.
Just these two actions, you can fully exercise the body's pectoral muscles, abdominal muscles, latissimus dorsi, biceps, triceps, gluteus maximus, quadriceps, biceps, gastrocnemius and so on.
Of course, in addition to these two movements, there are quite a few other movements are also effective, as long as you can use self-weight to mimic the movements of machine training. Only, self-weight training because the individual's body weight is limited, so, it is bound to hit a bottleneck.
If you don't go to the gym and don't use equipment, there are many limitations to your workout, but it doesn't hurt that there are many ways to workout without the aid of equipment, and you can rely on your own body weight, so let's list a few of them.
1. Aerobics dance and so on; you can follow the TV at home to learn aerobics dance, jump every day, can exercise to the whole body muscles. Or now every neighborhood square at night will basically have a square dance dance team, you can try to join them, and people with the team exercise is easier to adhere to, but also enjoy it.
2. Practicing traditional Chinese health techniques, eight brocade, five birds, taijiquan and so on; these traditional health techniques and dance aerobics is different, it is relatively gentle, can be applied to people of all ages. Although relatively soft, but also to achieve the effect of exercise the whole body muscles, and has a certain health effects, is very worth a try.
3. Yoga Pilates; Yoga and Pilates is my university period of time to major in the movement of the course of two, in fact, the two seem to be soft, in fact, the difficulty is particularly large, a class down will be very fatigue, but fatigue is also precisely illustrated, the effect of the workout, the two are not instrumental limitations, if you want to say that to the instrument, that is, yoga ball or training belt, there is no it does not matter, laying a mat on the exercise, it is very convenient. The exercise is very convenient.
4. flat support; this movement is no time and equipment limitations, anytime and anywhere can do, a relatively simple exercise, although simple, but also able to exercise the body core strength. It is worth noting that the main points of this exercise, first of all, the arm opening distance to be flush with the shoulders, to ensure that the shoulders, back, hips, legs in a straight line, can not be lifted too high buttocks higher than the shoulders, waist can not be collapsed, to tighten up the abdomen, try to maintain a straight line, so that can be very good exercise to the arm, abdomen, hips, waist, back and leg muscles.
The exercise that can not be subject to the venue without equipment is too much, such as bobby jump, open and close jumps, deep squats, jump rope, push-ups curls and so on, these are very good choices. In fact, the key lies in the development of a reasonable plan, and then perseverance, do not three days fish two days sun net, exercise is not only the muscles on your body, but also your perseverance, and a high degree of self-discipline.
The gym can be targeted to exercise various parts of the muscle, want to exercise the whole body that on the running it, track and field sports can be the best aerobic sports, can exercise cardiorespiratory function, but also can move the main joint parts of the body. Have heard the saying: I run, from my passion for running, not just because running is a sport. Every time I step out of my house, I know why I'm out and where I'm going, and in that moment I gather my body and mind in one place: a place that gives me solitude and inner peace. Running for me goes far beyond the level of physical exercise and rewards me with one spiritual victory after another.