Along with the increasing importance of people's health, an endless number of fitness methods are known to the public. Maybe some people will be difficult, they should choose which fitness is more scientific? Life is movement, in fact, no matter which way you choose to fitness, as long as not lazy, your body will be more and more healthy. Fitness way we only choose the right one, not the expensive one. Set the alarm, let's practice yoga together.

1、Simple pigeon style

↑ People usually take yoga as the main body of exercise and fitness after contacting yoga. People should not ignore that yoga can actually be used as a warm-up program before exercise.

Asana Details: Sit on the floor with your legs apart. Bend the right knee, fold the right leg inward and place the right foot on the perineum. Extend your left leg back, bend your left knee and lift your left calf upwards. Left arm extended back, elbow bent, back of left foot resting on elbow socket. The right arm is extended upward and the head is lifted upward to look in the direction of the right hand.

2、Standing Forward Bending Pose

↑ Different movements work out different parts of the body differently. But ultimately the effect the body gets is that the muscles become tighter.

Asana Details: Stand in mountain pose with your feet together. Lean your body forward, arms perpendicular to the ground, and prop your five fingers apart on the ground. Raise your heels upward and press your toes into the ground.

3. Full Lotus Sitting

↑After exercising, we can practice lotus sitting to relax our body and mind, and feel the relaxation of our body and mind by the riverside.

Asana Details: Sit on the ground with your legs straight. Bend the right knee, bring the right leg closer to the body and place the back of the right foot at the root of the left leg. The left leg is the same as the right leg, the left leg is stacked on top of the right leg, and the back of the left foot is placed at the root of the right leg. Extend your arms forward naturally, place your hands on your knees in the lotus position, and keep your back straight.

4. Camel variation

↑ The body is full of vigor and the muscles are stretched like springs.

Asana Details: Kneel on the ground with both knees hip-width apart, calves and insteps close to the ground, right knee off the ground, right foot on the ground, right shin perpendicular to the ground, thighs parallel to the ground. Hold your hands on your waist and bend your upper body backward. Extend your right hand back and place your left hand on your left heel.

Scientific fitness can reduce excess body fat and correct bad posture. It takes only three minutes to listen to a song and two hours to watch a movie, but yoga can take a lifetime to practice.

Very happy to answer your questions!

Now that technology is so advanced, fitness must also be scientific. Scientific fitness, so that they are progressive, improve their physical fitness, and try to prevent injuries. Because there are always a variety of risks in sports, try to do as few injuries as possible, and be able to persist in fitness for a long time. If your body is injured, it hurts for a hundred days and you can't exercise for another few months.

One, first of all, must have a necessary understanding of your physical condition.

Such as body weight, heart rate, etc., they can withstand the intensity of exercise tolerance, etc., because blindly follow the trend of fitness, will cause physical injury, or even sudden death. The phenomenon of sudden death in sports is not a group, a few days ago, there is a young man in his twenties, playing basketball sudden death.

Two, secondly, set a fitness goal.

How long to exercise initially and what specific fitness programs to do. How to ramp up in the middle of the fitness period to improve your ability and what deficiencies need to be improved.

At the same time, it's always a good idea to do an assessment of your health and a medical checkup while you're working out.

Three, additionally there must be a plan for your diet and living.

A perfect start equals half the success. Create a recipe for your diet, how to eat for muscle gain and fat loss, and how to eat for muscle gain and weight gain.

Also, you must get a good night's rest because working out is supposed to be tiring, and if you don't get a good night's rest, it can take a toll on your body.

Fourth, there must be continuous learning, research and improvement.

The so-called scientific fitness, my understanding is from the warm-up, the degree of movement specification, stretching, diet, rest, learning all aspects of the integrated proposition, the main purpose of scientific fitness is to reduce injuries, so that people have a more full of enthusiasm to face life and work.

1, warm-up, pre-workout preparatory activities, fully mobilize the enthusiasm of the muscles to a good state to face the next fitness.

2, the movement should be standardized, incorrect movements may cause injuries and also make your workout not achieve the desired effect. Half the effort, so be sure to standardize your fitness action. Of course, please private tutor is the best choice, if you do not have a private tutor, you can follow the keep to practice, mainly to correct the movement, so that fitness is more efficient!

3, stretching, stretching is a very important part, he can keep your muscles in a good state, long-term fitness does not stretch, it may also cause injuries, so be sure to take out 5 to 10 minutes to stretch!

4, Diet, one is protein intake, and the other is to control other calorie intake.

5, rest, sleep is a very important part of the process, our muscle fibers will be repaired and become larger in the process of sleeping. So get into the good habit of going to bed early and avoid staying up late

6, learning, to continue to learn about fitness, in the process of fitness to upgrade themselves.

Scientific fitness is important, fitness is to have a good body, so we have to learn more about fitness, so that we have a good body, cheers. A few pictures of myself with you all!

The so-called scientific fitness is commonly referred to as step-by-step, moderate amount of moderate interest can adhere to, of course, each kind of exercise has its own essentials and skills to understand, exercise is an important part of a healthy lifestyle.

As soon as you enter the gym every day, 20 minutes on the treadmill to warm up, then anaerobic workout as described below, and after the anaerobic workout is complete then get on the treadmill for 40 minutes at a variable speed, meaning run fast for a few minutes run slow for a few minutes or get on the elliptical or bike for no less than an hour at a medium-high speed! Keep it at medium-high speed all the time, even if you're sore and tired. Do not steam sauna after exercise, usually eat more white meat, vegetables, less pork. Personally, I do not recommend protein powder, but honestly, if you eat protein powder, the effect is really very obvious, but once you do not reach the amount of exercise, the protein in the body to accumulate, will form stones.

Go to the gym every day, and don't talk about the 2-3 times a week crap, the ones that really put on muscle go at least 5 times a week.

1. Monday: work on chest (upper chest, middle chest, lower chest) exercise bench press, just go first to get used to it, after a month, get a friend to give you protection and lift the weight upwards.

2. Tuesday: shoulder training, because although the chest is practiced on Monday, the triceps of the arm will also be very fatigued, especially the novice will not be able to power. So refining the big head muscle of the shoulder will not cause too much burden to the triceps.

3. Practice your back on Wednesdays or Thursdays, with a day off in between, as to give your shoulders time to recover,

4. Friday even arms, including biceps and triceps.

5. Saturday or Sunday, the practice of small arms, calves, leg muscles, appropriate with the chest of the bench press, mainly to play a role in congestion. You can take a day off in between.

6. abs, don't be lazy, practice every day, want to three months out of the abs, then sit-ups every day at least 125, lower abdominal leg lifts every day no less than 100, two months after the waist will start to hurt, want to out of the abs, pain can not reduce the amount of death.

7. All workouts should be grouped, such as bench press, 12 per group, do a total of 4-5 groups, each group interval is no more than 1 minute and a half. This is only one part of the middle chest ...... abs 25 per group, divided into five groups, each group interval less than 1 minute.

The correct way to power up and move, go to the gym and ask a friend who works out with you, don't be embarrassed, this is to say that you can't see it either.

First of all, I am a fitness lover. I believe that fitness should be chosen to suit you for what is good for your body without causing harm to your bodily functions.

1. Be sure to warm up scientifically

Just so you know, this isn't time for a little braiding and a glass of water, this is a necessary process before you start exercising. When the muscles are looser, they are also easier to harness and expand, and doing these exercises will allow you to reduce the chances of injury, so it's best to take 5 minutes to get your body moving completely and feel slightly sweaty. You need to understand that this step is a good start to your fitness workout .

2, do not over-excitement exercise Since the purpose of fitness is for the future has been insisted on, then you do not expect to get a "gold medal" Therefore, when you find their heartbeat so fast that can not finish a sentence in one breath, it means that your movement is over-excitement, and many coaches believe that this is the majority of the people halfway through the first quit! reason. 　　This is because once they feel the discomfort that exercise brings them, it's hard for them to keep going. Also, if you think you are not in good shape, you can choose some easier workout moves to complete.

3, must always observe their own body functions If you find your own body has discomfort must stop in time, serious cases but also to the hospital to seek medical attention.

4,Essential Stretching Exercises There are always things that are very easy to do, but stretching after a fitness exercise is not that simple. When you work out a muscle, it becomes tight and shortened, and stretching is what helps you relax the muscle, thus preventing muscle soreness the next day. One thing to note: the best time to do this is after you've finished your warm-up, and also, continue each movement for 20-30 seconds, which will help the muscles loosen up and give you a more meaningful stretch. Finally, I wish you good luck with your fitness and answer your goals soon!

Scientific and effective fitness workouts include:

1. Aerobic exercise. At least 30 minutes a day, five days a week of aerobic exercise, such as jogging, swimming, brisk walking, dancing, aerobics, badminton, table tennis, etc., and gradually increase to 60 minutes of exercise a day, exercise when the heart rate of 60% to 70% of the maximum heart rate (220 - age).

2, strength exercises. 2 to 3 times a week, each 15 to 20 minutes of whole-body strength exercises, such as lifting dumbbells, cause up, sit-ups, squats, etc., but not two consecutive days to do strength exercises.

3, flexibility exercises. Every day also insist on doing at least 10 minutes of flexibility exercises, such as stretching exercises, leg press, kicking, bending and so on. Stretching exercise method is: the body lying on its back, try to lift both knees to the chest, adhere to 30 seconds; the body lying on its back, both legs were lifted upward, try to lift high, keep 30 seconds.

4, before exercise to do a good warm-up exercise. Warm-up exercises not only make the body slowly adapt to the upcoming formal sports, but also can reduce the incidence of sports injuries, to avoid muscle and ligament strains. Warm-up exercises include walking, jogging, moving ankles, knees, stretching arms, stretching legs, etc., so that the body sweats slightly, lasting at least 5 to 10 minutes. Then start formal aerobic exercise.

5. Do a good job of relaxing and organizing activities after exercise. Do not stop activities immediately after exercise, but do some stretching and relaxation exercises, deep breathing exercises and soothing whole-body exercises, the amount of activity should not be too large, which will help the recovery of the sports parts, promote the return of blood, so that the body will gradually transition to a calm state.

6. Some people may experience joint pain, muscle swelling, nausea and other symptoms after exercise, which is a sign of exercise fatigue. Adequate sleep can help relieve exercise fatigue, ensure 8 to 9 hours of sleep every day, can feel refreshed after waking up. Also eat more vegetables, fruits, soy products, moderate supplementation of milk, eggs, lean meat, etc., also helps to eliminate fatigue.

What is the effect of fitness? Whether you're trying to lose weight or get in shape, it's really all about theLose fat, get in shape, improve cardio capacity. We should all be adults, so let's talk about the way adults try to make something happen.

1. Setting goals

What is your goal in trying to lose weight? What is the reason? Is it because you feel overweight and want to lose weight? Or do you feel that you are too skinny and want to build muscle? Or maybe it's just that I don't feel like I'm in great shape and I wish I could work out to achieve a good physique. Or maybe, I just want to exercise and stay healthy.

Doing something without a goal can easily lead us to stop halfway. And, there is no way to measure whether our actions are achieving the goal.

2. Move

Don't laugh, or some people or feel that this is just talk for nothing. However, we can look around how many people, often chanting want to fitness, want to lose weight, including myself before the same, always chanting, no action. But even if we do not specify the goal, we have such thoughts, should be the first to move, exercise, exercise itself will bring you some pleasure. On the other hand, it's when you exercise that you really think about, what movements are you going to do? What preparation do you need to do? You just need even a little bit of gain after every exercise, it's much better than just an idea you have when you're in front of the computer or when you see a good body on the street.

The other good thing about moving is that if you have a small group of friends in the movement, you can refer to what others are doing or see the shortcomings of what others are doing and you will know to improve on it yourself. As for how to improve, you actually have a lot of information to look up. The answers to specific questions are actually easier to find. This can be accumulated little by little.

3. Reasonable arrangement of your exercise time

-Regular, fixed-time exercise: Exercising at a regular fixed time makes it less likely that you'll give yourself reasons not to go, or at least, it's a lot better than if you just think about it (because wanting to exercise is a decision, and wanting to exercise at what time is a decision, and having less of a decision in your head allows you to have more bandwidth in your head and can be more focused. It's also easier to form habits, and when the time comes you'll subconsciously feel like you should be doing it)

-Training once every two days would be better than going every day.. On the one hand, it allows your body to rest and allow your muscles to recover; on the other hand, it leaves you with some time to rest and is easier to stick to. Generally 36 hours after exercise, soreness peaks, which means you may feel very uncomfortable the next day, which can cause you to give yourself reasons not to exercise. But this won't be the case with exercising the next day, and you'll be more likely to stick to your program.

-Note the intensity of the training.Don't do cardio all the time, you can do hiit (high intensity interval training) also strength training at the gym using some machines. Even if you just want to lose weight, you need to do high intensity training. Because, after high intensity interval training, your body will continue to help you burn fat for 36 hours. (You can read my other answers on how to train, so I won't go into detail here)

4. Reasonable dietary arrangements

Don't think that fitness is just exercise; eating right accounts for 20-30% of your results. Bodybuilders should eat more high-protein foods and moderately less fat.

5. Reasonable sleep

Proper sleep canHelp your body burn fat and synthesize muscle.

Actually, you really need to go ahead and exercise and learn the specifics slowly up front. Don't just look at short term results, there are things that may not improve significantly in the short term. Besides, if short-term results were possible, then those in good shape wouldn't be so few and far between, wouldn't you say?

It's more important to go for it, than to think about it!

What does it mean to get fit correctly? How do you get fit correctly? How to get fit to get results? This is a question that bothers many people.

It's not really that complicated at all, and all you need to do to get fit correctly and make a difference is to do the following two things.

I. Combination of work and rest, recovery and supplementation

The longest mistake newbies make is to be too ambitious, I want to be as strong as Monolith Johnson, I want ten-pack abs like Lazar.

Ambition is too heavy, hate the day and night do not sleep 24 hours a day to practice, but often results in either over-exercise recovery can not come, or a short period of time is too low to hit the confidence of too low until give up.

A combination of work and rest. Diet and rest are just as important as training. Rest is the body's recovery.Physical fitness is stimulated in training, restored in rest, and enhanced in diet, this must be clear.

II. Standardized and progressive movements

You've probably seen people at the gym who create their own martial arts, and they have good reasons for doing so, and they still copy my original words.

"How dare you say I'm doing it wrong? There's no such thing as the absolute right way to work out, my muscles focus differently, okay?"

You've also probably seen people who blindly challenge big weights for the same good reasons as usual, also copied from my original comment.

"Fitness is all about pushing your limits, otherwise where is the progress, where is the growth, when you're always standing still?"

Remember, the existing movement norms are a combination of safety, convenience and efficiency, and have been summarized by countless people who have practiced, and we should follow that kind of standard in our fitness movements.

And pushing the limits is in stimulating potential, a breakthrough as far as the body will allow, a breakthrough to be tentative, not delusional.

If there is something you disagree with or don't understand in your training, you can all discuss and learn from each other in the comments section.

Tough Fitness.

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I'm glad Shang Shape is here to answer this question.

Fitness is not just limited to fat loss and slimming, it is a way of life that affects our thinking and our lives, helping us to self-realize, self-discover and self-express. Fitness does not exist only in sports, it is an integral part of training, eating and sleeping. Fitness is based on the Law of Harmony, where we should live in harmony with nature, follow the objective development of food and not go against nature. So understanding and learning about the Law of Harmony is the first step to fitness.

1. training, many people often go to the extreme, sweating in the gym every day for 3 hours, although this way for short-term fat loss does help, but persistent, it will cause over-training, jeopardize the health, wipe out all previous efforts, and the other type of people like to 5 minutes to reduce the waistline, a type of training methods, this method of training is too small, almost negligible, so it is more necessary to scientifically develop a training program, so that it meets the laws of natural science, lasting help you burn fat.

2. Diet, in the hands of extreme people, in order to achieve short-term rapid fitness, the use of extreme dieting methods, and ultimately break the law, resulting in health damage, weight rebound. Other people can not control the food, binge eating, and ultimately more and more obese, a variety of fat-based diseases are endless.

3. sleep, many people have the habit of staying up late, this habit is against the natural development, sleep less than 6 hours a day, thus affecting the spirit, reduce resistance, leading to disease, the other is sleepy, sleep too long every day, sleep more than ten hours a day, leading to muscle atrophy, osteoporosis, fat accumulation, and the correct sleep should be maintained at about 7-8 hours.

4. Fitness, in fitness, training is yang, diet and sleep is yin. These parts are equally important, and you can't have one without the other. Everything survives on a balance of yin and yang, and anything too extreme is not suitable for long-term development.

Although the above is too metaphysical, but it is not difficult to see, fitness must be combined with training diet and sleep, which is indispensable, not to pursue the extremes, where to talk about a moderate amount, so that is the long-term development of the strategy, so fitness is more important to develop a plan to go on the premise of health.

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