Sports are what
Sports are what, different sports are suitable for different time to do, sports in our normal life is very important, life aerobic exercise is very good for our body, I take you to understand the benefits of sports are what.
sports respectively what 1Swimming.
Swimming is a good form of exercise, loved by many friends. It avoids the exhausting exertion of sweating profusely, but can also be effective in fitness and sculpting. If you are afraid of that sweaty exercise, then choose swimming to exercise your body! You'll be able to swim like a fish in the water and feel at ease.
Yoga.
Yoga is a soothing exercise that is open to all ages and genders, as long as you're passionate about it. It's a simple yoga move, and if you really want to get it right, you can't do it in a day's time. In addition, yoga can be a good way to sharpen one's temperament and train the flexibility of the body. It is also a good way to exercise.
Tai chi.
Tai Chi Chuan, soft with hard, just soft and progressive, by many elderly friends favorite. Taijiquan's movements are also more soothing, especially suitable for elderly friends to practice . Taijiquan has a long history, from ancient times to the present can be inherited, must have its advantages. Interested in the elderly friends can try to insist on playing tai chi boxing is very beneficial to the body.
Square dance.
When it comes to square dancing, you can't help but think of the 'big moms' who get together in teams to dance. Square dancing is a great way to exercise, and each movement of square dancing can give the whole body a workout. Square dancing is relatively simple and popularized. It's not just for amazons! Everyone can act, into the square dance movement army.
Jogging.
Jogging is also a good sport. Jogging is endurance training, only to break through the limit point to better adhere to. Although jogging will be a little boring, but, to know any kind of sports, time is long, there will be a sense of boredom, all rely on the confidence and perseverance in order to persist, if you like jogging this kind of sports, whether in the gym or in the school playground, you can wear headphones while listening to music while jogging, you will not feel boring.
Sit-ups.
Sit-ups are a great way to work out your abdominal muscles without too many limitations, and they can be done at home on your bed. But it should be noted that the bed should not be too soft, too soft bed can not play the effect of exercise. To have a flat abdomen, it is not overnight, so the sit-ups are also expensive to insist on.
What are the movements respectively21, push-ups
This action is mainly to exercise the pectoralis major muscle. At home in the living room or dining area, look for two single stool left and right each placed a, with two hands for support, bent over on it, 12 for a group, to do three groups. Remember to do push-ups, to close the abdomen and chest, try to stretch the chest, so that the chest muscles are full and shaped. In addition, this action has the effect of correcting the hunchback.
2, seated abdominal
This action is mainly to exercise the abdomen, in the open space of the home placed a single stool, sit on it, rely on the power of the abdomen to lift the legs, and cross the legs up. In order to reduce the excess fat in the abdomen, so that the abdominal muscles are strong and perfect. Each time upward lift 15 times, do three groups, the middle can take a short break, but not easy too long.
3, biceps lift
This action mainly exercises the hands. It can be done very simply by sitting on a solitary stool at home. With two unopened mineral water bottles as dumbbells, parallel to the upward lift, but remember to do when the upper arm close to the torso, fixed with the biceps strength contraction of the biceps, in order to increase the strength of the hands. 15 a group, do three groups.
4, hold the wall half squat
need to choose a wall at home, hand on the wall at the same time rely on the power of the legs slowly squatting, the hands of the best to take a small object, squatting up at the same time you can make the legs to get exercise, but also eliminate excess fat in the legs, so that the legs of the shape of the better look. 15 a group, do three groups.
5, prone rowing
This action is mainly to exercise the back, not to mention the increase in strength, but also to reduce the back of the fat, modify the back line. The first thing you need to do is to get your hands on a pair of bottles of unopened mineral water, bend your knees, collapse your waist, lift your chest and buttocks, and rely on your back to lift the mineral water upwards with your hands, and at the same time, your shoulders inward. 12 of a group, do three groups.
6, prone jerks
This action mainly exercise waist. At home lying prone in bed, relying on the hand holding the head, and then relying on the strength of the waist upward. To enhance the strength of the waist, 15 a group, do three groups.
What are the exercises respectively3Common types of exercise
Aerobic exercise: usually the core of any fitness program, which consists of periods of continuous exercise. Examples include swimming, running and dancing.
Intensity: helps increase muscle strength and power. Examples include resistance training, weightlifting, lifting weights and sprinting.
Endurance: basic physical exercise without gym equipment and moderate aerobic pace. Examples include lunges, push-ups, dips and dips.
High Intensity Interval Training (HIIT): consists of repeating short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
Anaerobic Strength: a time-based, high-intensity circuit that combines aerobic and resistance exercises.
Stabilization or balance: strengthens muscles and improves body coordination. Examples include Pilates, Tai Chi poses and core strengthening exercises.
Flexibility: aids in muscle recovery, maintains range of motion and prevents injury. Examples include yoga or personal muscle stretching exercises.
The above activities can be done individually or in combination. The important thing is to do what works best for you and have fun with it.
To summarize: common types of exercises include cardio, strength, aerobics, HIIT, boot camp, flexibility, and stability. You can perform them individually or in combination.
How to get started: It's important to consider a few things before you start working out.
1. Check your health
It's important to consult with your doctor and get a physical before you start exercising.
This is especially important for those who are not used to strenuous physical activity, and for people aged 45 and over.
An early checkup can detect any health problems or conditions that could put you at risk of injury during exercise.
It can also help you optimize your workouts, making it easier for you and your personal trainer to understand your limitations and create a workout plan based on your specific needs.
2. Create a plan with realistic goals
Once you've decided to start exercising regularly, try to create a plan with achievable steps and goals.
One way to do this is to start with a plan of simple steps. Then, you can continue to build it as your fitness level increases.
For example, if your goal is to complete a five-kilometer run, start by building a plan that includes shorter runs.
Once you are able to complete these shorter runs, increase the distance until you can run the entire five kilometers in a row.
Starting with small goals will not only increase your chances of success, it will keep you motivated every step of the way.
3. Make it a habit
Another key component to workout success is sticking to your routine.
Keeping up with a workout routine seems to be easier in the long run if people develop a habit and do it regularly.
A review of studies concluded that replacing unhealthy behaviors with new healthy habits is a good way to maintain the habit over time.
Additionally, making a schedule or exercising at the same time every day is a good way to maintain a routine and keep it going.