The pace of life of modern people is accelerating. They are on the way to and from get off work every day, and working overtime has become commonplace.
On a university campus, you can often participate in basketball, football and other activities. You can also run, do push-ups, squats, etc., so you are generally in good shape.
After graduation, my only life is work. I often neglect to exercise. I don’t want to move for a long time. I feel tired even walking.
So for people who do not exercise regularly, what training should be used to quickly improve their physical fitness?
Action 1: Support crawling
The original push-up support posture is to remain stationary,Through this movement back and forth, the arms, shoulders, lower back and legs can be effectively exercised, and the core muscles can be strengthened at the same time.
specific operation:
hands to support on the ground, legs straight backward, slightly apart, feet toes stays land.
Tighten the core, straighten your back, start moving your hands forward until you stop at the maximum limit, and then move your hands back and repeat the action.
Action 2: lunge jump
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span Jump up.
In this way,It not only strengthens the muscles of the legs, but also improves lung capacity and body stability.
Specific operations:
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Bend the elbow on the right arm.
At the moment of squatting with the bent leg, jump up and stop until the right knee is on the ground.
Then jump up again, quickly spread the right leg forward and the right leg backward, while bending the elbow on the left arm.
Then do the next action, and repeat this alternately.
Action 3: Raise the legs high
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1span _span raise the legsIn fact, it is the acceleration action of stepping in place.
It can also use the method of continuous and alternate leg lifts, which can quickly lift the legs upwards, and when the breathing speed increases, the legs can be lifted quickly. Muscle strength on the back of the thigh.
Specific operations:
Tuck your abdomen and chest, straighten your back, start to lift up your left leg, then lower it back, and then lift your right leg.
Every time the thigh is raised, it must be close to the vertical position with the body, so alternately repeat the operation.
Action 4: jump box _strong50span _strong50sp _span1 span1
_p5brIt is equivalent to jumping up from the bottom to directly above the box, and then jumping back to the ground.
The higher the box height, the more difficult the operation and the more calories consumed.
It can increase explosive power, springing power, and strengthen cardiorespiratory ability after repeated training. It can quickly increase physical fitness and leg strength. Long-term training can also reduce fat.
Specific operation:
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Stand behind the wooden box and raise the elbows on both sides to a horizontal position.
Tuck your abdomen and chest, keep your back straight, your legs slightly bend your knees, and start to jump up to the top of the wooden box.
and then jump back to the ground,Follow the next action.
reference training program:
support crawling: 4 group * 16
stride jump: 4 * 14 group
high leg: 4 * 30 seconds group
Tiaoxiang: 4 groups *12 times
Note: Moving forward and backward counts as 1 time. The left and right movements of lunge jump are 1 time, the high leg is directly timed, and the box jumping movement is counted as 1 time.
If you are currently weak, you can start training from the first exercise, and then combine the training after you are proficient, so that the effect will be better.
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