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Anonymous users2024-02-12When I was a student, I could do a dozen pull-ups in one breath, and I could get to the hoop with a light jump, let alone run a measly 1,500 meters. But since I went to work, I found that these glories are gone. After doing the following 5 movements, you can check your health status.
Kilometer Challenge Test It is easy for a world-class runner to run a kilometer in 4 minutes, while an average healthy person can complete it in 6 minutes. Find a venue and measure the time it will take you to run a kilometre. Totally unhealthy :
10 minutes Average: Within 8 minutes Healthy: Within 7 minutes Very healthy:
Within 6 minutes of the one-leg squat test Stand on a bench, raise your arms in front of your chest, and stretch your left ankle so that your toes are facing up. Keep your body as vertical as possible, bend your right knee and allow your body to slowly descend until your left heel touches the ground. Hold for 1 second, then stand up and you're done with 1 move.
Completely Unhealthy: Unable to complete Average: 1 time Healthy:
3 reps Very healthy: More than 5 reps Vertical jump test With your back against the wall, stretch your arms and mark the height you reach with chalk. Then, do your best to jump up and draw another marker.
The distance between the two markers is the jump height. Completely unhealthy: less than centimeters Average:
cm Healthy: cm 61 cm Very healthy: greater than 61 cm Pull-up test Most of the exercise focuses on the muscle groups in the front of the body, and the strength of the back should not be ignored.
Hold the horizontal bar with your hands shoulder-width apart and your palms facing you. Forcefully push your chin over the crossbar and return your body to its starting position. Totally unhealthy :
Unable to complete Average: 4 times Health: 8 times Very healthy:
More than 9 push-up tests Legs straight, hands under shoulders, support the body, then sink the body until the chest touches the ground. Then push your body back into the starting position, with your arms fully extended. Totally unhealthy :
Less than 20 times Average: 20 34 times Health: 35 49 times Very healthy:
More than 49 times.
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Anonymous users2024-02-11Standard Squat Action Standard:
1. Stand with your head up and chest high.
2. Keep your feet shoulder-width apart, feet parallel to each other, and your toes facing straight ahead.
3. Squat slowly, the angle between the thigh and the calf is about 70 80 degrees.
4. Stand up with your thighs forward until you stand straight.
5. When squatting to the lowest, try to reach the level of thighs and the ground, and do not leave the ground with your heels.
6. When squatting, try not to exceed the knee joints above the toes, not to buckle inward, and not to shake the body.
Notes:In short, when practicing squats, you must stabilize the barbell to make the exercise safe and effective**. To do this, pay attention to the following:
Do what you can. The weight of the squat is large, so you should not blindly increase the weight. Practice without protection and help, and be cautious.
Make it clear where the barbell is placed, do not let the barbell press directly on the joints or bones, but on the flexible muscles to improve endurance. It is also necessary to make the barbell contact with the shoulder as much as possible to increase the contact surface, reduce pressure, avoid pain, and maintain the stability of the barbell. Also, keep the barbell and the total center of gravity of the body close together, or through the center of the support surface.
In short, a clear placement position is the basis for a stable barbell.
The right moves. It is wrong and dangerous to do squats with a hunched back. Be sure to keep your head up when doing the movement.
The above content reference: Encyclopedia - Squat.
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Anonymous users2024-02-10Squats are a particularly common method in fitness. However, there are many things to be aware of when squatting, otherwise it is easy to damage the knees. Regardless of the type of sport, if the training method is not done properly, it will cause injuries.
The right way to squat.
Preparation: It doesn't matter if your feet are shoulder-width apart or a little wider than shoulder distance, and your toes are slightly open outwards about 15 degrees. The movement is a "sitting" movement, with the upper body as straight as possible.
Bend your hips (sit your hips back, imagine sitting on a chair) while bending your knees, then slowly descend so that your thighs are parallel to the floor, and slowly return to the preparatory position.
It is important to note that the knee joint should not exceed the toe when squatting. Beginners advocate 10 to 15 for 1 set, do 2 to 3 sets a day. If you are already a sports enthusiast, you can do 5 to 6 sets a day.
If you have knee pain and discomfort during the exercise process, stop the exercise immediately and adjust your posture. It is normal to feel soreness in the lower back after exercise.
What are the benefits of squats?
Stay in shape: If you do squats every day, you'll find that your figure is getting tighter and tighter. Because the muscles will increase to a certain extent under the influence of external forces for a long time, the metabolic ability will also be improved.
This helps burn fat, so sticking to squats is great for staying in shape.
Enhance leg strength: Squats are mainly leg force, and in the process of squatting down and getting up again, the muscles of both the calves and thighs can be effectively stretched. Do squats often, and after a while, you will notice that the muscles in your legs are stronger and your leg strength is strengthened.
Squats are to prevent two wrong movements.
Knee buckle, valgus knee buckle or valgus will increase the risk of ligament and meniscus injury, and it is recommended that the feet should be separated at shoulder width, the calves should not be crooked, and the knee joint should remain stable.
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Anonymous users2024-02-09Keep the curvature of your legs at about 60 70 degrees, spread your legs shoulder-width apart, raise your head and chest, look straight ahead, stretch your hands forward, flat, and exert your legs.
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Anonymous users2024-02-08The standard is to do three sets a day, each group is about 50, so that you can exercise the muscles of the thighs, and you can also exercise the synchronous development.
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Anonymous users2024-02-07Posture should be correct; Feel the muscles stretched; Feeling some pain in the legs; Feel the expansion of the muscles in the buttocks; I feel that my leg muscles have been effectively exercised.
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Anonymous users2024-02-06Be sure to stand, keep your head up, your chest up, your eyes straight ahead, your feet shoulder-width apart, and keep your calves and thighs at an angle of 70 to 80 degrees.
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Anonymous users2024-02-05The standard practice for squats is as follows:
Stand with your head up and chest high, keeping your upper body straight and leaning forward slightly; Keep your feet shoulder-width apart, not hunched, feet parallel and your toes facing straight forward; Squat down slowly, tilt the upper limbs slightly, no more than 40 degrees, otherwise it will cause damage to the lumbar spine, until the angle between the upper and lower legs is less than 90 degrees, but do not close to relax, about 70-80 degrees; Stand still for 1-2 seconds, then push your legs and knees until you stand straight.
Try not to push your knees past your toes when squatting; Keep the knee joint always forward, consistent with the direction of the toe, and cannot buckle or shake; When exerting force, let the buttocks exert force first, and keep the whole process at a constant speed, and the speed should not be fast.
Squat is a fitness exercise, it is the trump card action to train the thigh muscles, and it can also play a leading role in doing it.
Keep your feet shoulder-width apart, or slightly wider than shoulder-width (there are also very wide squats).
Keep the back (spine) straight and not arched or excessively sunken;
Squat with your legs parallel to the ground. (Controversial, it is recommended to squat as low as you can).
Keep your chest up and your eyes looking straight ahead or downwards so that your neck and spine are at a normal angle and don't lean forward excessively. (In order to retain the center of gravity, beginners tend to lean forward excessively with their upper body, and the basic principle is to keep the center of gravity straight up and down).
Using the quadriceps muscles, the strength of the gluteal muscles lifts the weight upward, and the strength of the rest of the abdominal muscles, back muscles, shoulders, and calves is only to stabilize the body.
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Anonymous users2024-02-04The standard movements for squats are as follows:The first step is to stand at a distance greater than the width of your shoulders, as shown in the figure below
Step 2: Then raise your head and chest and raise your hands forward, as shown in the picture below
The third step is to actively move the hips back when squatting, and the center of gravity is on the heels, as shown in the figure below
Step 4: Inhale and breathe when squatting, and exhale when you get up, as shown in the figure below
Step 5, then Pizhou slowly stand up, according to their own physical strength, set the number of groups, as shown in the figure below:
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