Physical fitness?
When the physical fitness reaches a bottleneck, if you want to strengthen the exercise intensity, there are four directions that can be carried out: increase the number of times, change the plane, strengthen the resistance, and use the instability. Come check out these variations!.
1.Physician Bai Yingyu
Now more and more people understand the importance of exercise, but if you are worried about the epidemic and dare not go to the gym, or feel that you are familiar with the current exercise training, and want to continue to exercise at home without much equipment assistance, And continue to strengthen the intensity of exercise training, how to do it?
First of all, I want to remind everyone that whether you want to reduce body fat by exercising in order to control blood pressure and blood sugar, or you want to practice beautiful muscle lines in order to wear a bikini, exercise is a good way.
The hands can be clasped on the abdomen during the action, or flat on the floor (but remember not to use your hands).When you're just starting out, try doing one set of 10 bridges, then do three sets in total (10*3). If you can do it easily now, congratulations.Then the next goal can become a group of 30 consecutive times, and also do three groups (30*3). After that, you can increase to one set of 50 in a row, completing three sets (50*3).
If there are difficulties in the process of progress, you can adjust it yourself. For example, when you start to do 30 reps, you can't complete three sets, so start with 30*2. The more you practice your muscle endurance, the better you can go to 30*3. The same is true when going to 50, gradually increasing the number of training.
2. Change the plane
Changing the plane can change the training intensity, what does this mean?.As many of you know, the push-up is a great upper body exercise. But if you can't do it at the beginning, or you can only do two or three reps at a time, it's not training.
At this time, we can also rely on the step-by-step method, from "push up against the wall" ? "push up against the table" ? "pull up on the knee" ? "push up on the floor", gradually increase the practice intensity, and finally complete the push up training .
Push up against the wall
Stand up straight facing the wall, with your hands stretched out flat against the wall, about the height of your chest. Then press your shoulders down, bend your elbows, and lean forward until your forehead touches the wall.
Push the table and stand up
Find a sturdy table that is about your hip height, or place the table against a wall. Hold the table with both hands straight, lean forward and press down, bend the arms so that the body is about 45 degrees to the ground, and then push back to the standing position.
Have you noticed that when the plane is changed from a wall to a desktop, the degree of body pressure becomes stronger, and stronger upper body muscles are required to withstand it.
If you are not comfortable enough to change from pushing the wall to pushing the table at the beginning, you can use a higher table, so that the degree of depression of the upper body will be reduced. Wait until the practice is good before progressing to a hip-high table.
Of course, you must think that if you choose a knee-high coffee table for push-ups, the intensity will be stronger. In this way, we can gradually increase the intensity of the training by changing the height of the plane.
kneel down
Kneeling on the ground means that the plane has progressed from the wall, the desktop, to the ground. However, before doing a normal push-up, you can make a connection with a knee-up push-up.
The fulcrum of the body is the hands and knees. Kneel on your knees, straighten your arms so that your palms are flat against the floor, and press your torso down in a straight line when bending until your chest is close to the ground, and then push back to the original position.
push up
If you are comfortable with the first few moves, you can progress to the classic push-ups.
So, although everyone says push-ups are classic, it doesn't mean that you can only start with push-ups at the beginning. You can gradually progress from lower-intensity movements, gradually increase the muscle strength of your upper body, and then do push-ups. Stand up, and you will be less likely to get hurt than if you were to push yourself straight up.
3. Strengthen resistance
The easiest way to increase resistance is to add weights. Let's take the "squat" as an example. The squat is a good exercise worth practicing, strengthening the hips, legs, and coordinating the movement of each muscle. We use "desk squat" ? "squat" ? "weighted squat" to practice step by step.
Table squat
If you can't do the squat in place at one time, you can do the "desk squat" first. Stand up straight facing the table, feet shoulder-width apart, arms outstretched, and palms on the table at hip height.With your back straight, gradually bend your hips and knees down as if you were sitting back until your thighs are parallel to the floor.
After a pause, use your thighs to push your body back to the standing position. Because the hands are supporting the table, if the strength of the thighs is not enough, the hands can be pressed down to reduce the load on the legs.But when you decide to start exercising, don't rush in!.
Don't suddenly become a person who has never moved very much and become determined to run ten kilometers a day. It's easy to get hurt, and it won't last long.If you want to strengthen the intensity of exercise, muscle training and growth will take time, and you will achieve the goal step by step, so that our cardiopulmonary function can keep up.
And the cultivated muscle strength and muscle endurance will continue to improve, instead of being injured at once. end. As for how to increase training when there is no equipment to assist at home?Here are four suggestions: increase reps, change planes, increase resistance, and exploit instability.It may be a bit difficult to understand just by looking at the text, let's look at the descriptions one by one:
4. Increase the number of times
This is probably the most direct method of strengthening exercises. Let's take the action "Bridge" as an example.
The starting position for Bridge Pose is to lie on your back on the floor with your knees bent and your feet on the ground. Then, push the hips off the ground, so that the body is supported only by the shoulders and feet, and the thighs and upper body are in a straight line.
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