What are the exercises and what are the exercises to train the abdominal muscles

Weightlifting barbells is fine, as long as you stick to it for ten to twenty minutes a day.

The best way to exercise your abs is to get the right way to do it with 90° crunches.

Walking: The best exercise in the world.

In 1992, the World Health Organization proposed that the best exercise is walking, after a lot of scientific research. The health effects of walking are definitely not a substitute for golf, bowling, or swimming.

At present, 80 million people in North America alone participate in walking every day, and in Europe, walking and hiking are increasingly becoming a modern lifestyle.

Walking exercises should be carried out according to one's own physical signs, which means that different signs should be walked in different ways to be symptomatic in order to be effective. For example, ordinary walking (60 90 steps per minute, 20 40 minutes each time) is suitable for elderly patients with coronary heart disease, hypertension, sequelae of stroke or respiratory diseases, and severe arthritis;

Brisk walking (90 120 steps per minute, 30 60 minutes each), suitable for patients convalescent from chronic arthritis, gastrointestinal disorders and hypertension;

Back-facing walking (put the back of both hands on the Kidney Yu acupoint, slowly step backwards for 50 steps and then move forward 100 steps, repeat 5 10 times), suitable for healthy elderly;

Swing arm walking (swinging the arms back and forth forcefully), which can enhance the activity of the shoulder joint, elbow joint, chest and other parts, walking 60 90 steps per minute, is suitable for patients with gastritis and arthritis of the upper and lower limbs, chronic bronchitis, emphysema, etc.

Here's a look at how you can walk with a few signs.

The infirm - throw off their arms and stride. To achieve the purpose of exercise, it is best for the frail to walk more than 5 kilometers per hour. And it is best to do it early in the morning and after meals, 2 to 3 times a day, for more than half an hour each time.

Obese people – long and brisk walks. It is advisable to walk long distances, twice a day, for 1 hour each time.

Insomnia - slow down for half an hour before bedtime. At night, take a walk 15 minutes before bedtime and slow down for half an hour to receive a better sedative effect.

Running, swimming. Remember, exercise is not training, just do what you can, as long as you move, your body will be better.

It is qigong, which can have the effect of doing more with less.

The best workout is what works for you!

If the conditions are not very good, just do push-ups, you can see my situation, if you can, go to the gym, after all, the equipment is still very useful, hehe.

1 While teaching scientific physical exercise, it is necessary to gradually extend this part of the content from explaining the meaning of physical exercise to scientific physical exercise. 2. When talking about the principles of exercise, it is necessary to thoroughly explain the principles that should be followed during exercise, and explain clearly the significance of adhering to these principles, so that students not only know what they are. And I know why.

3. When teaching self-examination methods, they can be combined with practice, such as teaching students the location and method of testing the pulse, which can be explained, demonstrated, and practiced in the classroom; Combine theory with practice. Students should be encouraged to strengthen self-supervision. 4 Pulse:

Athletes usually have a pulse of about 50 to 60 beats per minute, or even less, and junior high school students have a pulse of about 70 to 80 beats per minute, and a decrease in pulse indicates an increase in the level of training. During exercise, if there is a tendency for the pulse to increase when quiet after exercise, it means that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.

Every parent wants their children to be respectful, humble and positive, and physical exercise gives children such an opportunity to exercise.

What parents can do for their children is: guide them to observe and imitate the practice skills and training methods of the team members, because physical exercise is different from the learning of cultural knowledge, intuitive and easy to understand, and more reference will only allow children to learn more about the strengths of others; Actively cooperate with the child to listen to the coach's guidance and criticism, and only by listening to others can he calm down and think about himself.

When each child's difficulties and bottlenecks are solved, that is, when they gradually learn to grow with an open mind and can focus on details, so as to further stimulate their potential and do better.

On the basis of the children's interest, accompany them to do some sports activities, such as taking them to swim, climb, ball games, etc.

Myth 1Likes to compare with others

The idea that "he is more effective than me" is unfounded. Because you don't know what he's physically doing at all. Don't think about others and focus on your own plans.

Myth 2Ignoring the body's signals

There are many causes of body aches and fatigue, it can be injury or illness, or lack of sleep. After figuring out the cause, you should try to adjust it as much as possible, change the fitness program in time, and let the weakened part of the body get rest.

Myth 3Focus only on physiological changes

The effect of exercise is not only reflected in the enhancement of physical fitness. 10 minutes of moderate training can improve a person's mood and make it very pleasant. In addition to improving sleep quality, exercise also improves the ability to relieve stress.

Myth 4Eat a lot after exercise

Myth 5Lack of water intake

Plenty of water can increase energy while also reducing appetite. Drink 8 glasses of water a day. Also drink an extra 200 300 ml of water every 15 minutes when exercising.

Myth 6No energy before exercise

An hour before your workout, opt for small snacks like yogurt, bananas and graham crackers to get you the most out of your workout.

Myth 7There is no definite fitness goal

Many people train their waists today and their legs tomorrow, but they practice for a long time and have no effect. Exercisers must set a goal that can be expected according to their own situation.

Myth 8Neglect of strength training

You know that running tones your calves and swimming shapes your body, but did you know that dumbbells play an important role in shaping your body? Strength training is good for building muscle groups that burn much more calories per day than fat. It's even better if you combine cardio and strength training.

When we exercise, we should not only choose the sports program, but also pay attention to the clothing and intensity during the exercise. Friends who want to ** can choose mountaineering, cycling, and brisk walking.

Fitness is like a "game".

In the gym, many young people who are looking for a moment of happiness, they will run on the treadmill for a while, lift a barbell for a while, and pedal a spinning bike for a while, although they are not familiar with these items and equipment, they all try to play decently.

Myth 2: You can stick to it by spending money.

Young people are prone to whims. When the interest comes, the fitness card of two or three thousand yuan can be done in a few minutes, and the sportswear and sneakers that should be bought are also quickly done. However, the interest was very high at first, but after a few days, the interest faded.

This situation is very common in major fitness clubs.

Myth 3: I love to compare myself with others.

Some people are naturally strong. Practicing yoga to see others "splitting a word", I am obviously not flexible enough, but I have to try my best; Even the balls that are impossible to catch when playing badminton are also caught desperately. In all these cases, sports have long lost their healthy mentality, and the consequences are often self-inflicted.

Myth 4: Young people are not afraid to practice more.

Some young people don't usually exercise, but they feel young and strong, and they are also charging on the court, even if they have symptoms of chest tightness and wheezing, backache and leg pain, and poor breathingalso endured the discomfort and refused to rest. This may seem like a brave man's demeanor, but in fact it is a taboo in sports, which may hurt the muscles and bones, and may cause sudden heart failure, sudden death and other accidents. Myth 5: You don't need to warm up when you practice every day.

Follow the coach to work out, and you will not miss the warm-up before the workout and the finishing after the workout. However, most people work out on their own, and it's easy to neglect warming up and tidying up.

One of the fitness myths: there is no gain without pain.

Fitness myth 2: I want to get results quickly.

Fitness myth 3: Don't worry too much about your diet, I have a workout plan anyway.

Fitness myth 4: I always wait until the end of the day to remember to exercise.

Fitness myth 5: I don't like that exercise, but I have to do it in order to get in shape.

It is recommended that you should take it step by step to let your body slowly adapt to the new exercise environment, so that you can achieve the fitness goal quickly and well.

Many people give up because they lose patience and confidence because they don't see results in the short term. Keep in mind that a proper fitness program can only help you lose an average of 2 pounds per week.

I think that the more you practice, the better, and I think that the more difficult it is to practice, the best, in fact, everything is done in moderation, and it is good to choose the one that suits you relatively well.

I like to compare myself to others and think that he is more effective than me, which varies from person to person.

Ignoring your body's signals can cause pain and fatigue in your body for many reasons, whether it's injury or illness, or lack of sleep.

The main methods of moral education include:

1. Persuasion of pedagogy.

Persuasion is a method of raising students' understanding and forming correct viewpoints by presenting facts and reasoning. Students are required to abide by ethical norms and develop ethical behavior. First of all, it is necessary to raise awareness, inspire consciousness, and arouse their enthusiasm.

Only when the students' awareness is improved and they realize the necessity of morality can they consciously fulfill it. It includes explanations, conversations, reports, discussions, visits, etc.

2. Model Law.

It is a method of influencing the moral character of students through the noble thoughts, exemplary behaviors, and outstanding achievements of others. Including: exemplary, demonstration, evaluation and other methods.

3. Practical exercise method.

It is a method of purposefully organizing students to engage in certain practical activities in order to develop their good moral character. Including: exercises, systems, delegated tasks, and organizational activities.

4. Moral cultivation guidance method.

It is an important method for students to continuously improve their moral character through conscious learning, self-reflection and self-behavior adjustment under the guidance of teachers. Including: learning, motto, determination, self-criticism, prudence and other methods.

The improvement of students' moral character is a dynamic development process, and its effect is closely related to whether students can consciously take the initiative to carry out moral cultivation, the older the students, the greater the role of their personal moral cultivation in the development of their own moral character, so moral education has to pay attention to students' moral cultivation and improve their cultivation ability, if there is no moral cultivation, personal progress is impossible.

5. Cultivating education methods.

It is to create a good and subtle method of cultivating students' moral character. Cultivation includes personality cultivation, environmental cultivation and artistic cultivation.

6. Moral evaluation method.

The various methods of moral education have their own characteristics and functions, each method is indispensable for moral education, but it is not omnipotent, they complement each other and cooperate, constituting a complete system of moral education methods.

The cultivation of moral character among young students cannot be achieved through individual methods, but must be the result of the scientific and comprehensive application of all moral education methods. Therefore, teachers should be familiar with all moral education methods and be good at using them creatively.