The simplest exercise - jogging
When jogging, keep your upper body relaxed and your lower limbs flexible to prevent injuries. The posture of the joggers need not be deliberately like that of a professional athlete. It is only necessary to exercise in a relaxed state with an unobtrusive speed. Relax shoulders and avoid bracing. Naturally swinging arms, breathing evenly, two-step or three-step one-call and one-inhalation, is conducive to regulating lung function. The body should lean forward and the amplitude should be natural and comfortable. If you lean forward too much, you will increase the burden on the back muscles; if you fall back, it will cause the chest and abdomen muscles to be over-stretched. Don't shake your torso or sway up and down too much. The hip is naturally sent in front of the leg and attention is paid to the rotation and relaxation of the hip. Legs and knees are placed forward and right, not raised. Lateral movements can easily cause knee injuries. The leg should not be stretched too far to avoid straining the Achilles tendon because of excessive force. Pay attention to the buffering of calf muscles and Achilles tendons while landing. When the foot falls to the ground, use the forefoot softly to the ground.
Sit-ups
The main role of sit-ups is to increase the strength of the abdominal muscles. When done correctly, sit-ups can increase the elasticity of the abdominal muscles and can also protect the back and improve the body. Conversely, if you do something wrong, sit-ups are not only a waste of time, but even harmful.
The correct practice for sit-ups is as follows: the body is supine on the floor mat, the knee is flexed to about 90 degrees, and the foot is flat on the ground. Do not fix the foot on a flat surface (for example, the companion presses your hand on the ankle), otherwise the flexors of the thighs and hips will work, thereby reducing the workload of the abdominal muscles. In addition, sit-ups with straight legs will increase the burden on the back and cause damage to the back. According to the strength of their own abdominal muscles to determine the position of the hands placed, because the closer the hands close to the head, the more difficult to exercise when doing sit-ups.
Beginners can put their hands on both sides of the body. When they adapt or improve their physical fitness, they can stick their hands on their chests. Finally, you can try to put your hands behind your head, but each hand should be placed on your shoulder on the other side of your body. Never cross your fingers behind your head to avoid straining your neck muscles when you use force, and this will also reduce the amount of abdominal muscle work. Slower speeds should be used, as in slow-motion playback. When the abdominal muscles pull up the body, they should exhale to ensure that the deeper muscles in the abdomen are involved in the work at the same time. After lifting the body 10 to 20 centimeters from the ground, the abdominal muscles should be tightened and paused. Then slowly lower the body back to its original position. When the back lands, you can begin the next cycle of action.
The best score for sit-ups: age under 30, should be 45-50/min; 30-year-old should be 40-45/min; 40-year-old should be about 35/min; 50 should be Work hard to reach 25~30/minute. Women can lower standards appropriately.
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