Is there a specific training method?

The most commonly used training methods for fitness include squats, sit-ups, and machine exercises, such as dumbbells and steel bells.

The most common methods used in the gym are running, equipment, spinning, and aerobics.

What are the commonly used training methods? This training method should be combined with what you want to do, the regular training method is running, then you need to keep running to have an effect.

When it comes to fitness, there are a lot of common training methods, and you see what you're mainly training in, whether it's flexibility or muscle exercises, it's all different.

Choose a way that suits you and can form long-term habits.

Choose the right training method to do it comfortably, the movements will not be painful, and it will feel natural. Be in control and be able to demonstrate the movement techniques required for each exercise.

First of all, you should develop a training program according to your physical health and habits; Secondly, as the number of training days increases, slowly increase the intensity of training.

The first point is that you should choose a training method that suits you according to the strength of your body, as well as your body, so as to achieve the effect, and the second point is to see whether you are a large base group of people or a small base of people, and then choose the equipment for exercise.

Beginner's training movements, first of all, the first action is this simple stretching of the arm, through this stretching can achieve the effect of exercising the arm, specifically stretching for half an hour, and then stretching back and forth, the second beginner's action is actually very simple, that is, this squat of the legs is the strength of the squat training is very important, must master the skills.

First of all, the first training action is to carry out this stretching action of the legs, through this stretching action can make your legs become very slender, such an action is very simple and suitable for beginners, the second training, is to carry out this muscle stretching, when pulling up, you should master the most basic skills, pull up should find a professional coach to guide yourself, such beginners are very suitable for this kind of exercise.

The main training for beginners is jogging, plank training, and back training. Warm up first, choose the mode that suits you, regulate your breathing, and be careful not to get hurt.

A five-minute training session for beginners, with simple movements and effective training.

First prepare for the activity (wrists, ankles, waist) for 2 minutes, which is very important, and then you have to do your best to complete them. In addition, in your case, you must pay attention to the amount of recovery training, at the beginning, you can reduce the amount and then slowly increase. Here's what I used in college training, and it worked well.

1. Endurance training.

1. Jog for 15-20 minutes.

2. Long-distance running (jogging first, and then adding long-distance running after a period of time): The requirement is a 400-meter track (roads or others can also be, the distance is comparable), 20 laps for men each time, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country (if possible): Carry a backpack of no less than 30 kg and walk on the trail and ridge at an altitude of not less than 2,000 meters above sea level, for a full day or two days, once a week or two weeks.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle.

2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: 8 push-ups in a group, do 5 groups; Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week. Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.