What are the most effective ways to exercise?

Nowadays, many people pay more and more attention to exercise to exercise and improve their physical fitness. Some people choose to go to the gym, square dance, etc. There are many ways to exercise, but not all exercises are created equal. Some forms of physical exercise are indeed more effective than others, whether it is to exercise multiple muscle groups or help us burn off excess energy, they are also more suitable for people with different physical conditions. Let’s learn about the most effective exercise methods.

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.

2. Interval training

Whether you're new to exercising or a seasoned pro, and whether you're walking or doing other aerobic exercise, it's best to strike a balance between intensity and relaxation. Combining exercise with proper rest during physical exercise will continuously improve your athletic ability and enhance your weight loss results.

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.

3. Squat strength training

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

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.

The above are about the most effective exercise methods. There are many types of methods, but the key is persistence. The specific time for daily intensity exercise can be determined according to your physical condition. But keep repeating and persisting throughout the process. The 7 exercise methods described above will bring us the expected results as long as we use the correct techniques and methods to practice them.