What is the best way to exercise?

1. Walking

Any physical exercise should include cardiovascular exercise, because this will further help strengthen the heart's function and burn fat. And walking will be the easiest and most effective way to exercise. You can do it anytime, anywhere. It doesn’t require much, other than having a pair of relatively comfortable shoes.

Walking is not just the best option for newbies to physical activity. Even obese people can benefit greatly from walking. Experts say that an hour's walk can help burn about 500 calories. We know that consuming 3,500 calories can help lose a pound, so we can expect that walking for about 7 hours will help lose a pound - if you do nothing 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 it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes each time, and increase it one at a time. It's best to keep increasing the length of your walks at a frequency you're used to.

2. Interval exercises

Whether you are just starting to exercise or are a veteran, or whether you are walking or doing other aerobic exercises, it is best to achieve a degree of relaxation. Combining exercise with proper rest during physical exercise will continuously improve your athletic ability and enhance the effect of weight loss.

Experts mentioned that constant changes in frequency during physical exercise will stimulate continuous changes in the aerobic fitness system. The stronger your system becomes, the greater your body's ability to burn energy will be.

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

3. Squat strength exercises

It is very important in physical exercise. Experts say the more muscle you have, the greater your ability to burn fat. In general, experts prefer multi-muscle group exercises. Squats are a great way to exercise. It works the quadriceps, leg and gluteal muscles at the same time.

In order to achieve the best results, you still need to pay attention to some things when practicing. Keep your legs 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 chair. When I first started practicing, it was helpful to have a chair. When you first start, slowly lower your buttocks onto the chair, then lift your buttocks off the chair. Once you've mastered this technique, you can get out of 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 stride

Just like squatting, horse stride will also exercise many muscle groups in the body: quadriceps, leg sockets and gluteal muscles. Let’s talk about the essentials of striding: take a big step forward with one leg and keep your body in a natural state. Bend the front leg about 90 degrees, place your body weight on the back leg, and slowly lower the knee of the back leg to the ground. Imagine placing your entire body on top of your hind legs. To make the stride more effective, you can vary it. Not only can you step forward, you can also combine backward and forward, step left and right, etc. Experts mentioned that life is not linear, but multi-dimensional. The more methods you use in your practice, the better the results will be.

5. Push-ups

If used properly, push-ups can bring about many aspects of exercise. For example, strengthen the chest muscles, back muscles, triceps and abdominal muscles. Push-ups are suitable for different people. For those new to physical activity, start simple. For example, you can start with your hands on the table, then lower the height and increase the difficulty. Place your hands on the chair, then your body on the ground, and then push yourself up. Let’s talk about how to do push-ups effectively and correctly: face the ground, jump down, put your hands on the ground, and separate your hands slightly more than the width of your shoulders. Pay attention to keeping your body straight and balanced from shoulders to feet, back, and hips. Slowly bend your hands to lower your body, then raise your body and keep your legs straight.

There are also ways to increase the difficulty. If you are more proficient in the exercises mentioned above, you can test the so-called "stability" push-ups: maintain the push-up position, then put your right hand away, only the right hand supports your body, and put your body's center of gravity on the other side. One hand, above the legs.

6. Sit-ups

Who doesn’t want to have a flat and firm abdomen? Experts tell us that if we use the appropriate and correct exercises, we too can have the abs we have always dreamed of. Sit-ups are a better way.

Lie supine on the ground or on a gymnastics mat, with your legs bent and knees slightly apart, and your legs and thighs at right angles. Cross your hands behind your head, and another person is holding down the subject's feet. It is required that the elbows touch the knees when standing up, and the shoulder blades must touch the pad when lying on the back. When doing sit-ups, our movements are often not in place. Usually the back and shoulders are working hard, but the abdomen is not really exercised. Fitness coaches believe that if you want to make sit-ups more effective, you can try to make the following changes - only do 10 sit-ups per minute, and hold for 5 seconds when the upper body is at a 45-degree angle with the ground. The effect is much better than doing it 60 times in 1 minute!