What is the best way to exercise?

With the continuous improvement of living standards, people's self-health awareness has also greatly improved. Many people now pay more attention to health preservation. Most people will do appropriate exercise in a certain period of time. Some people must want to ask what is the best way to exercise! Now let me introduce to you which exercise methods are the best!

1. Take a walk

Walking isn't just for those new to physical exercise. Even obese people can benefit greatly from walking. Experts say that walking for an hour can help burn about 500 calories. We know that consuming 3,500 calories can help you lose a pound, so we can expect that walking for about seven hours can help you lose a pound - if you don't do anything else.

Walking also needs to be gradual and planned. When you first start walking, it is best to walk for 5 to 10 minutes at a time, and then slowly increase to about 30 minutes each time. It is best not to increase the time by more than 5 minutes each time, and increase it one time at a time. It is best to gradually increase the length of your walks at a frequency that you are accustomed to.

2. Interval training

Experts mentioned that constantly changing the frequency of physical exercise will stimulate constant changes in the aerobic fitness system. The stronger this system becomes, the greater your body's ability to consume energy will be.

The method is to exercise intensely for one to two minutes, and then return to your previous state for two to ten minutes. The specific situation can be determined according to your own recovery situation. This is repeated continuously throughout the process.

3. Squat strength training

It is very important in physical exercise. Experts say the more muscle you have, the better your ability to burn fat. In general, experts prefer multi-muscle group exercises. Squatting is a great form of exercise. It works the quadriceps, hamstrings and gluteal muscles at the same time.

In order to achieve the best results, there are still some things you should pay attention to when practicing. Place your legs about shoulder-width apart and keep your back straight. Bend your knees and lower your hips. Imagine yourself sitting on a chair, but in fact there is no such chair. When you first start practicing, it can be helpful to have a chair. When you first start, slowly lower your hips onto the chair, then lift your hips off the chair. Once you have mastered this technique, you can leave the chair and practice freely. Many people do not have enough knee strength, and squatting is a good choice to improve knee strength.

4. Horse Stance

Like squats, pikes will work many muscle groups in the body: quadriceps, hamstrings, and glutes. Here are the key points of the horse stance: take a big step forward with one leg, keeping your body in a natural state. Bend your front leg about 90 degrees, put your body weight on your back leg, and slowly lower your back knee to the ground. Imagine placing your entire body onto your hind legs. To make the horse stance more effective, you can vary the form. Not only can you step forward, you can also step backward and forward, left and right, and so on. Experts mentioned that life is not linear, but multi-linear. The more methods you use in your practice, the better the results.

5. Push-ups

Push-ups can provide a multifaceted workout if performed correctly. For example, strengthening the chest muscles, back muscles, triceps and abdominal muscles. Push-ups are suitable for different people. For those who are new to physical exercise, start simple. For example, you can start with your hands on a table, then lower the height to increase the difficulty. Put your hands on the chair, then bend your body to the ground, and then push yourself up. Here's how to do a push-up effectively and correctly: Face the ground, drop down, and place your hands on the ground with your hands slightly wider than shoulder width apart. Focus on keeping your body straight and balanced from your shoulders to your feet, back, and hips. Slowly bend your arms, lower your body, and then push yourself up, keeping your legs straight.

6. Sit-ups

Lie on your back on the ground or on a gymnastics mat, bend your knees and slightly separate your legs, with your calves and calves at right angles, cross your hands behind your head, and another person hold down the subject's feet. The elbows should touch the knees when sitting up, and the shoulder blades should touch the mat when lying on your back. When doing sit-ups, we often don't do the right moves, usually using the back and shoulders while not really exercising the abdomen. Fitness coaches believe that if you want to make sit-ups more effective, you can try the following changes - do only 10 sit-ups per minute, and keep your upper body at a 45-degree angle to the ground for 5 seconds. This effect is much better than doing 60 times in 1 minute!

7. Squat

This exercise will mainly work the back muscles and biceps. Here's the correct exercise posture: Stand with your legs shoulder-width apart, then slowly squat down, bending at the hips. If you have difficulty standing up at first, you can try sitting on a cushion that is a little higher, or on other objects that are a little inclined. Keep your pelvis tilted slightly forward and your abdomen contracted. You can also do weight-bearing exercises, such as adding dumbbells or something. But beginners should not practice with weights when they are just starting out.

After reading the editor's introduction, I believe you have a certain understanding of the best way to exercise. In fact, what the editor said may not be suitable for you. The exercise method that suits you is the best. It should be noted that any exercise requires persistence. As long as you persist, there will be certain effects. If you only practice for one or two days, you will not see any results.