Methods of physical exercise

Many people like physical exercise in their daily lives. Regular exercise will have many benefits to our body. It can also prevent the occurrence of some diseases in time. More importantly, it will make our body and mind healthier. Generally, everyone feels refreshed after exercise. This is the charm of physical exercise. Today we will learn some professional physical exercise methods.

There are many ways to do physical exercise. The exercises we do in our daily lives are only a part of them. There are also many purposes of physical exercise. Some people exercise just to move their bodies and make their bodies better. No matter what the purpose is, it can make our bodies better.

1. General methods of physical exercise

(1) Weight-bearing exercise method

Weight-bearing training method is to exercise with weight. It requires the exerciser to exercise according to a certain number of times, weight, standard and movement frequency to enhance physical fitness. Such as using barbells, sandbags, etc. to exercise and enhance strength.

(ii) Repeated exercise method

Repetitive training is a method of repeatedly performing a certain exercise according to a predetermined content. For example, repeat the 60-meter acceleration run 4 to 6 times, with a 1 to 2 minute break after each run, and the distance and speed of each run remain unchanged. Mainly used to develop lower limb strength and speed.

(III) Comprehensive training method

The comprehensive training method is to combine several or more sports that have different effects on various parts of the body in order to promote the comprehensive development of various parts of the body during physical exercise, forming a method of exercise that can affect several parts of the body or even all parts of the body. Such as comprehensive training methods such as skipping rope → standing push-ups → pull-ups → arm flexion and extension → multi-level long jump.

(IV) Exercise methods for different parts of the body

1. Head and neck exercise: The head is the top of the human body. Regular exercise can ensure adequate blood supply to the brain, which is beneficial for eliminating brain fatigue and enhancing memory. Exercise methods include head flexion, backward flexion, side flexion, and rotation.

2. Upper limb exercise: Exercise methods include push-ups, dips, pull-ups and various exercises with equipment.

3. Trunk exercise: Exercise methods include sit-ups, supine leg raises, supine leg raises, hanging leg raises, and side flexion.

4. Exercise of lower limbs: The lower limbs are the pillars of the human body and should be developed and strong. Exercise methods include barbell squats, half squats, heel raises, jumping, etc.

2. Methods of developing physical fitness

1. Methods of developing strength qualities

Strength refers to the ability of muscles to tense or contract. Strength is the foundation of physical fitness. Different methods should be adopted to develop strength qualities according to different purposes. Generally speaking, the method of developing absolute strength is to use heavy weight, more sets, and fewer reps; the method of developing speed strength is to use medium weight, medium reps, and fewer sets; the method of developing small muscle group strength and strength endurance is to use small weight, fewer sets, and more reps. For details, please refer to the corresponding methods in the table below for training:

Table 5-2 General methods for developing strength qualities

Increase muscle size Develop muscle endurance Develop speed strength Develop absolute strength

The way to develop strength is to lift medium weights continuously for a large number of times until you can no longer lift them, so that your muscles can work to their maximum potential. Lift a certain weight repeatedly for a large number of times, so that the muscles continue to contract for a long time, until you can no longer lift it. Lift medium or light weights continuously for few or medium reps, completing the exercises as quickly as possible. Lift a weight close to your maximum or your personal maximum weight with fewer reps.

Weight (%) 60～80 40～60 60～80 80～100

Number of groups (groups) 2～3 2～4 4～6 6～10

Number of times: 6-8 (to the limit) 12 times or more to the limit 5-12 1-5

2. Methods of developing endurance

Endurance is the ability of an organism to work for a long time, overcome fatigue, and recover quickly after fatigue. According to the external manifestations of exercise, it can be divided into speed endurance, strength endurance, and general endurance; according to the organs affected, it can be divided into cardiovascular endurance and muscular endurance; according to the characteristics of energy supply, it can be divided into aerobic endurance and anaerobic endurance. When practicing, emphasis should be placed on willpower, breathing depth and breathing methods.

From the above introduction, we know that there are many ways of physical exercise. We usually don’t know much about these exercise methods. Sometimes we exercise to improve our physical fitness. It cannot be denied that physical exercise has many benefits. It can make our bodies stronger and resist the occurrence of many diseases.