Fitness exercise

The greatest philosopher, scientist and educator in the ancient history of the world Aristotle On health care is quite insightful: "too much exercise and too little, the same damage to physical strength; Eating too much and too little, the same damage to health; Only moderation can produce, increase, and maintain strength and health." It can be seen that fitness still has certain rules to follow and scientific way, otherwise it will backfire and damage health.

The first thing is to establish health awareness. People who do not put the concept of health in the first place, how can they cherish their lives and talk about how to take care of their health. Only when you pay attention to health and understand health, it is possible to pay attention to health care or fitness.

Secondly, cultivate the "heart" before exercising. Mind is the soul of body. The mentality is not good, the psychological imbalance, the best health care measures will fail. Fine push physics must have fun, what is a floating name trip this body. This is where a positive, optimistic, normal mindset comes in! Only when the spirit is maintained in a good state, can the normal play of the body function be effectively guaranteed, so as to achieve disease prevention and fitness and prolong life Lengthen one's life The possibility of.

Finally, "let nature take its course" and cultivate those who do not keep Healthy habit . The way of fitness with high wisdom is not to deliberately develop what fitness plans and goals, to carry out some well-known fitness projects, and to follow the rules but to bind themselves to live more tired. The real way of fitness, it is to adapt to their own physical and psychological needs of benign activities, inadvertently into their "rules" into life, over time, naturally become their own way of life and fitness, this is not the way to keep long life.

Therefore, fitness should not simply imitate others, people also do. Do not envy others - how to be strong, how to fitness, to be good at summarizing their own habits and actively cultivate a good lifestyle, in their own good habits to refine into their own fitness path, so as to let nature take its course, healthy life, happy and healthy through their own life. (Yuan Xiaochong) ^[1]

Various freehand exercises can be used, such as various freehand calisthenics, Rhythmic gymnastics , calisthenics As well as various Action of self resistance . You can also use a variety of different sports equipment for a variety of exercises, such as dumbbell , barbell , kettlebell Wait for the weight machines, Horizontal bar , Parallel bars Rope, pole, etc Anaerobic training Equipment, and Spring tension device , pulley Strength training, such as pullers, rubber bands and various special comprehensive strength exercise frames instrument And power bikes, stepper , Flat treadmill , Rowing machine Etc. Aerobic training Equipment.

There are many kinds of movements of fitness exercise, including various sets of freehand gymnastics; There are also balls, bats and so on Light apparatus gymnastics These are mainly used for women Handsome and healthy Training to lose weight and improve body shape, improve flexibility and enhance rhythm; There are also many weight lifting exercises and other movements that develop muscles in all parts of the body. These movements are mainly used for men and women to be strong physique Developed muscles, also used for men and women bodybuilding training.

In order to achieve the purpose of physical fitness, there needs to be a special training method. For example, when using weights such as barbells to do various movements, there are special requirements and arrangements in terms of the weight of the instrument, the practice of the movement, the number of arranged groups, the number of times, and the speed of the movement.

In the long-term development process, fitness has formed two relatively independent sports items, namely competitive bodybuilding and competitive aerobics.

We have seen a lot of exercise, in the water to complete the exercise is actually very rare, the following set of water exercise are you interested in it?

People who can swim know that water resistance can reduce sports injuries, the combination of water resistance, buoyancy, pressure, these forces can make water sports more effective Burn fat The purpose of, water Chinese aerobics came into being, below we introduce you a set of water DIY aerobics, so that you have a charming body.

Section 1: Shape the muscle lines of the upper and lower arms.

Method: Stand on the side of the pool, the water level is between the chest and waist, arms straight, fingers together, from the front of the body to the back, and then to the chest. Do 4 sets of 15 to 20 reps. Note: Fingers should not be opened, waist should not be tightened sway .

The second program: Shaping Big arm The muscular line at the back.

Method: Both arms straight, push the side of the pool stand, one leg straight back point, do arms flexion. Do 4 sets of 10 to 15 reps. Note: Keep your body at arm's length from the wall of the pool, tighten Waist.

Section 3: Shaping the upper arm forearm The muscular lines.

Method: Stand with your body facing the edge of the pool, with your hands shoulder-width apart and your fingers pointing forward. Hold the side of the pool up. Do 4 sets of 10 reps. Note: Prop up the upper body as far as possible to stand, without chest.

Section 4: Shape the muscle lines of the back of the upper arm and the lower arm.

How: Both legs Lunge standing in the water, the water level is Shoulder and chest In between, bend the arms to the side of the body, fingers together, palm pressure water, forearm from the front direction behind the head. Do 4 sets of 20 reps. Note: Do not move the upper arm when it is fixed on the side of the body, keep the wrist fixed, and do not move the fingers expand . ^[2]