Coach's tips on the most effective fitness moves

Coach's tips on the most effective fitness moves

Coach's tips on the most effective fitness moves, a lot of people will choose fitness as a way to maintain the body. However, incorrect fitness will make our body hurt. Today, I'd like to take a look at the coach's tips for the most effective fitness moves, and look at them quickly to get yourself moving.

Movement 1: Bend your knees and bend your body

Exercise parts: tendons, calves and buttocks. Action: feet together, body bent downward. Slowly bend your knees until you feel a sense of pressure on your back, clasp your arms with both hands and breathe y. At this point, the body will have a floating feeling, relax the head, neck and shoulders, slow down your breathing, slowly swing your body, or gently shake your head, adhere to one minute, return to the standing position. Effect: Exercise leg strength, lower blood pressure.

Action 2: Sit on an empty chair

Exercise parts: shoulders, chest and legs. Action: Straighten your body, feet together, palms facing each other, arms up along the head, head tilted back. Inhale while bending your knees, then sit down as if you were sitting in a chair. Do not let your knees go beyond the toe area. Lift your chest and tighten your abdomen with each inhalation, and sit down slightly with each exhalation, taking the pressure from your back, and hold for 30 seconds. Effect: Strengthen the legs and reduce abdominal fat.

Action 3: Stride Squat

Workout parts: hips, arms and legs. Action: left leg forward step, squatting, hands on both sides of the body, the right knee in the left heel, inhale, slowly from lifting the left leg, adhere to a minute, and then replace the leg to repeat. Role: relax hip muscles, reduce sports injuries

Action 4: sway the body around

exercise parts: shoulders, hips. Action: right foot forward a big step, stride squat, inhale, palms opposite each other, arms upward, shoulders back. The front leg does not move, swing the body left and right. The knee of the front leg should not exceed the toe area, hold on for one minute, then change legs and repeat. Function: strengthen the upper and lower limbs, exercise the shoulders, hips . Flexibility, enhance knee stability.

Action 5: Bend your knees and lift your hips

Workout parts: chest, neck, spine and hips. Action: Bend your knees and reach your heels with both hands. Put your arms on the floor on both sides of your body, palms facing down, exhale while lifting your hips upward, hold on for 45 seconds, and repeat this action 3 times. Role: many men's intercostal muscles and connective tissue around the chest cavity is very stiff, limiting lung capacity. This position allows the chest to breathe evenly and relaxes those tight muscles, which in turn makes breathing smoother and easier. Over time, practicing Bridge Pose improves performance in all areas of physical activity and helps to relieve pressure on the tissues of the upper respiratory tract.

coach tips the most effective fitness action 2

1, shoulder stretching - pull the towel

Specific method: take a long towel, two hands each tugging a head, respectively, placed behind the back of a hand on a hand in the next, like a rubbing bath first up and down to pull, and then horizontal Pulling, repeated, each 15 minutes. Three times a day.

Effect: As long as you insist on doing this shoulder stretching, the symptoms of frozen shoulder will be controlled and improved.

2, chest stretch

Specific method: use the other hand to straighten the arm as much as possible straight against the chest, feel the pulling sensation to maintain this position. Start with 3 repetitions of 20 seconds each; slowly increase to 4 repetitions of 1 minute each.

Effect: This action can be a good stretch of the chest, conducive to the exercise of the pectoral muscles.

3, back stretch

Specific methods: kneeling on the mat, hands forward, palms up, as far as possible, stretch out the arms forward, sit on the hips on the feet, so that the back is straight, when the time to breathe you can feel the back stretching more obvious. If you can stretch with weights, the effect is even better.

Functions: this action is a classic action of back stretching, which can stretch the back and make the back healthier.

4, waist and hip stretching - forked waist and turn your head

Specific methods: stand, hands crossed, feet apart and shoulder width, toes pointing straight ahead, knees slightly bent. Gently rotate your waist to the left side and look behind your left shoulder until you feel a slight stretching tension.

Benefit: There are public **** facilities in many parks where you can work on this move, and the set stretches the lower back, hips, and sides of the body.

5, abdominal stretch

Specific methods: standing, arms up, like stretching, but to increase the magnitude. If you lie in bed, can be used to grasp the head above the edge of the bed (or two arms press the body on both sides of the bed), single-leg sequential (or two legs at the same time) straight knee upward leg. Lift the leg a little faster, back down a little slower. Do 20 times.

Effect: helps to reduce excess fat in the lower abdomen, strengthen the abdominal muscles, increase the elasticity of the abdominal muscles.

6, leg stretching - pulling the leg back

Specific method: single-legged standing position, the other leg size leg folded the same side of the hand holding the ankle at the ankle, pulling the heel towards the buttocks, and the knee pointing to the back down. The other hand can pull the aid, or side plank to maintain balance. Generally speaking, the muscles on the front side of the thighs being stretched should feel lengthened and sore. Hold for 30 seconds or more, switching legs.

Effect: After exercise, leg stretching helps stretch the muscles, restore the shape of the muscles, and maintain a sense of line; it is more conducive to the transportation and elimination of metabolic products, which is conducive to physical health.

In addition, the hurdle leg press can also be a good stretch of the leg muscles, conducive to good health.