Some Simple Method For Fitness Routine For All – Exercise And Healthy Living
Riding a bike
Access to exercise muscles: hips, quadriceps, hamstring and leg very well.What you need: a bicycle and a helmet.
Essentials: riding on the highway to pay special attention to the following several points: wearing reflective markers, turn signals, and obey not retrograde. If you are riding a bicycle cross-country climbing, be sure to bring a map and a compass.
Exercise: attention only after long way by bike is not enough, bike resistance may be encountered in maintaining your good posture. So you want to make your legs feel tired, breath. Faster to achieve the purpose. Cycling for at least 30 minutes at a time, but not more than 60 minutes.
Tip: upper body relaxed when cycling, this can save energy, avoid cause shoulder and neck pain.
Rope skipping
Access to exercise muscles: four muscle, hamstring and calf.What you need: flexibility and shock absorption for skipping, like wood flooring (if you can jump on the cement floor).
Essentials: keeping knees bent, elbows bent at your side. Don’t jump too high to jump rope skipping is better, thereby saving strength, easily tired too quickly.
Exercise: consecutive jump 4 minutes and relax 1 minute. Master the jump rope skills gradually after extended time, up to 20 minutes.
Running
Access to exercise muscles: hips, quadriceps, hamstring and leg very well.What you need: a soft flexible pair of running shoes.
Essentials: running is the energy in order to be able to play. This means that relax the body as much as possible ahead of time, natural swing with both hands. If you used to jogging at dusk, it is best to wear a glittering flag (for security reasons, with the last friends).
Exercise: If you are just beginning the campaign, consider running 5 minutes and 2 minutes ‘ walk.Gradually extend the time a week, last of 20 minutes or more, if you’re used to running, can jump 25-35 minutes at a time. If you are an expert, can be extended to 40-60. Similarly, enhanced resistance (such as running uphill) can increase the intensity of your workout.
Tip: do not make a fist (relax! ), Note that the heel first.
Triceps exercise
Access to exercise muscles: triceps and shoulders.What you need: a Chair and a friend.
Essentials: knees bent to the right angle, facing away from the Chair, his hands back from the narrow match, hold the Chair side, squat body, until the elbows into a 90-degree angle, then slowly raised his body.
Exercise: beginners do 2-3 groups, each group of 12 to 20 times; medium-level legs straight, crossed at the ankles, 2-3 groups, each group of 15 to 20 times; expert friend of mine lifting the legs, parallel to the ground, and then do 2-3 groups, each group of 20 to 30 times.
Tip: If the posture is correct, when you squat the shoulder will feel a stretching force.
Twisted towel exercise
Access to exercise muscle: biceps.What you need: a good friend and a volume of towels.
Essentials: good leg and shoulder width apart, let a friend hold the ends of the towel with both hands and hold your own in the middle part, elbows sticking to live on both sides of the body, slowly the towel to the chest, while your friend pull down (high resistance).
Exercise: beginners do 2-3 groups, groups of 12 to 20 times per; medium-level do 2-3 groups, groups of 15 to 25 times per; expert 2-3 Group, per group is 20 to 30 times.
Tip: keep back straight and elbow fixed, head raised on a 45 degree angle.
Sit up
Access to exercise muscles: upper abdominal muscle.What you need: to lie on a towel or mat.
Essentials: knees bent back legs. Hands on head, use abdominal muscles, shoulders lifted off the ground (Note: not sitting up), and then slowly lower the body.
Exercise: beginners do 2-3 groups, each group of 30 to 50 times; medium-level 2-3 Group, each set of 50 to 70 times; expert 2-3 group. Each set of 70 to 100 times.
Tip: when you lift the body breath, lie down and breathe when. Chin up, elbows spread.
Lift leg exercise
Access to exercise muscles: the lower abdomen.What you need: to lie on a towel or mat.
Essentials: double leg lift on a supine on the mat, knees bent to the right angle. Placed behind the hands, knees raised his stick in the chest, and then slowly down.
Exercise: beginners do 2-3 groups, each group of 30 to 50 times; medium-level do 2-3 groups, each set of 50 to 70 times; expert do 2-3 groups, each group of 70-100.
Tip: when you hips lifted off the ground, pay attention to shrink your belly.
Shoulder exercise
Access to exercise muscles: the shoulders and chest.What you need: a friend of mine.
Essentials: good leg and shoulder width apart, arms lifted into a 90-degree angle. Slowly lift the arm and shoulder, while your partner to increase your elbows down resistance (not too hard).
Exercise: beginners do 2-3 groups, groups of 12 to 20 times per; medium-level do 2-3 groups, groups of 15 to 25 times per; expert 2-3 Group, per group is 20 to 30 times.
Tip: when you are becoming more skilled, you friend to gradually intensify.
Push-ups
Access to exercise muscle: chest, triceps, and shoulders.What you need: a towel (placed under the knee).
Guidance on hands and knees with knees and hands. Hand hold and shoulder width, rise slowly in the chest close to the ground, and then lift up.
Exercise: beginners do 2-3 groups, each group of 12 to 12, lift the leg when the medium-level exercise, legs crossed, 2-3 groups, groups of 15 to 25 times per; expert straighten legs, toes, 2-3 groups, each group of 22 to 23.
Tip: remember to keep straight in the chest and abdomen in.
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