Basic sports demonstration, with the development of the times, fitness is loved by more and more people. Fitness can enhance the muscle content in the human body and shape a perfect figure. Sticking to fitness can effectively change personal image. The following is about the sharing of basic sports demonstration content.
Basic action demonstration 1 the first action, push-ups
This is a golden action to exercise upper limbs, which can exercise muscles such as chest muscles, arms and shoulders. Many people can't finish more than 30 push-ups at first. After a period of persistence, the upper limb strength will be improved, the number of push-ups will be more and more, and the physique will be improved.
The second action, squat.
If push-ups are the golden action to exercise upper limbs, then squats are the golden action to exercise lower limbs. Squat can strengthen hips and legs, prevent muscle loss, improve the stability of lower limbs, improve the explosive power of the body, and let you find your own vigorous energy to resist the invasion of aging!
Beginners can do freehand squats, and freehand squats can be done for more than 50 times in a row. The next day, when the lower limb muscles don't feel sore, you can do weight-bearing squats or try leg squat training to continue to strengthen the lower limb muscles.
The third action, alternate plate support.
Dynamic flat support can effectively strengthen core muscles and improve your athletic ability. People with poor core strength have weak athletic ability and are easily injured.
Sticking to flat support can help you strengthen your core muscles. Every time you insist on exhaustion, repeat 4 groups and train once every other day to strengthen the core muscles.
The fourth action, pull-ups
Pull-ups are the golden action to exercise back muscles, but the difficulty of this action is much higher than push-ups. When training, the back muscles, arm strength and finger grip strength need to be strong enough to carry the weight of the body to complete.
It is difficult for people who usually lack exercise, especially girls. It is suggested that pull-ups can be done from a low position, or elastic belt can assist pull-ups training.
The fifth action, Bobby jumps.
Bobby jump is an action with high comprehensive performance, which combines squats, push-ups and jumps. Generally speaking, sticking to 10 Bobby jump will make you feel your heart beat faster and your strength drop, but it can help you exercise your body muscles and promote your body to burn fat. It is recommended to insist on the number of exhaustion each time and repeat more than 5 groups.
You can practice the above five fitness exercises for about half an hour at a time, and insist on training once every other day, which will help to gain muscle and lose fat and carve a good figure at home.
Basic Action Demonstration 2 The first method: First, adjust your mentality.
It is inevitable to encounter many unpleasant things in life, but keep a good attitude. Work is not the whole of our life. There are other things in life that deserve our attention. Remember not to just remember to make money and ignore the importance of health, because good health is the capital of the revolution (making money). Without good health, where can I continue to work?
Therefore, adjusting the mentality to cope with work, study and exercise, and rationally allocating time are the main ways to make yourself better.
The second method: exercise
Exercise is the only way for a person to get better, improve physical condition, keep fit, maintain energy and vitality, promote body metabolism and speed up body operation. Don't always make excuses for your laziness. If you don't want to go out to exercise, it is also feasible to do fitness at home.
The author shares these fitness exercises and stays at home for 3 months, and you will find that you can "reinvent yourself" and become a dynamic and passionate person.
1, push-ups: This action can exercise the muscles of the upper body, such as chest muscles, arm muscles, shoulder muscles and back muscles. These important muscle groups determine your posture and the health and stability of your upper body. After the core muscles are fully stimulated and exercised, your body stability will be stronger.
2, squat: this action is mainly to exercise the muscles of the lower body, such as gluteal muscles and thigh muscles. The muscles in the lower body are the largest muscles in the body. Squatting can effectively stimulate the muscles of the body, increase muscles and enhance strength. It has also been greatly improved, so that your body can maintain energy and vitality, and you can maintain a good-looking figure curve.
3, flat support: this action can effectively exercise the muscles of the whole body, improve the circulation and operation of the body, improve the metabolism of the body, effectively promote the speed of weight loss, and shape your body.
4. Mountaineering: This action not only exercises the lower body muscles, but also plays a great role in stimulating and training the abdominal muscles, improving the coordination and stability of the body, reducing the fat accumulation in your lower body and greatly improving your physical strength.
5, supine riding: What the body lacks most during exercise is the training of the abdomen, and the abdomen is also the most prone to fat accumulation. Strengthening the stimulation of abdominal muscles can achieve the effect of shaping, reduce the accumulation of fat and control the body fat rate.
The third method: form the habit of going to bed early.
Working, studying and exercising every day is enough to make the body very tired, so going to bed early is the most important thing. Going to bed early and getting up early can give your body enough rest. The normal secretion of endocrine can also speed up the operation of your body and promote the promotion of metabolism, so as to keep you energetic and full of vitality.
Demonstration of basic movements. What elements does zero foundation need to exercise?
1, determination to exercise
When you have never exercised, you must have the determination to exercise if you want to change your figure through exercise. When you have the determination to exercise, you can put your ideas into practice, and you can have the patience to solve some problems in the exercise process.
Therefore, the determination to exercise directly plays a key role, which determines whether you will devote yourself to exercise and whether you will really join the team to assemble and change your current figure.
2. The behavior of controlling diet
In fact, changing your body through exercise is only half done. Exercise is an essential thing, but during this period, we must control our diet and have the motivation to control our diet, so as to ensure that the exercise effect will not be affected by diet problems during exercise.
Usually, you can eat lightly to reduce fat intake and avoid affecting the exercise effect. Only by maintaining a correct attitude can we ensure that the actual exercise effect will change obviously in the whole exercise process.
3. Sincerity of learning action
For the movements in sports, we should have the sincerity to study the movements. Although every action has its corresponding action point, everyone needs to learn the essentials of the action because of the action in the exercise process.
When you delve into the action plan, you will take the initiative to understand the essentials of the action without being told by others, so that every action can be effectively executed when you exercise.
Two or three groups of entry-level sports
1, shoulder movement
When exercising, if you have no sports experience, then I suggest that you can expand your chest. Breast enhancement is a common exercise in life and a relatively entry-level exercise.
When doing shoulder exercises, the most important thing is to stir our shoulders through the muscle strength of the shoulders, so as to achieve a large-scale movement of the shoulders. The whole process needs to put the shoulder in a more important position, so as to feel the exercise of the shoulder. Generally, you can do three groups, about five to ten at a time.
2. Chest expansion exercise
Breast enhancement is not only an entry-level exercise program, but also an exercise method that can often help us achieve warm-up effect. You can hold dumbbells in both hands when you are doing chest expansion exercise, so that your chest expansion effect is more obvious and your body can feel the situation more strongly.
We need to keep upright, and then exercise according to the strength of our hands to achieve the effect of exercise. You can do two groups every day for about fifteen seconds each time. Don't underestimate the chest expansion exercise, which also plays a key role in the exercise effect brought by our body, so we should take the chest expansion exercise seriously.
3, standing posture stretching exercise
Stretching can help us relax our leg muscles. When we don't exercise for a long time, the leg muscles will be in a relatively tense state. When standing and stretching, we need to stay upright, then lift one leg upward, and grasp the ankle with the second hand on the same side to fully feel the stretching of the leg.
In this process, we should keep our bodies upright and not shake from side to side, so as to ensure the efficient movement and the obvious exercise effect we want. Generally, when stretching, we need to stretch for about 15 seconds.