Introduction
When first starting to work out, many individuals may struggle to find the right training methods and appropriate exercises. Today, we’ll introduce how to train each muscle – group of the whole body. Everyone can collect these and keep practicing.
6 Common Fitness Movements and Their Standards
1. Jumping Jacks
The movement of jumping jacks is quite simple. Stand in a proper posture, jump up with your feet apart while clapping your hands above your head, and then quickly return to the original position and repeat. This training movement can effectively exercise the thighs, and the shoulders can also get a certain amount of exercise. Usually, we take it as a warm – up action rather than the main exercise. Using jumping jacks for warm – up can quickly excite the body. Also, after doing it for a long time, you can feel an improvement in your cardiopulmonary function.
2. Back Raise
This action can be regarded as a kind of jerk movement. You need to find a heavy object to press your feet and legs, lie on the floor, and then quickly lift the upper body, feeling the force in the back. In this way, you can obviously practice the latissimus dorsi. The only thing is that you must find a heavy object to press yourself, otherwise, you may not be able to complete the movement and feel like you can’t get up.
3. Arm Flexion and Extension
This action can be done at home. The requirement is to place your hands on the edge of the bed, with your buttocks on the floor and your feet on the floor. Use the triceps to lift yourself up from the floor. Pay attention to keeping your feet on the floor and focus on the force of the triceps, instead of using your feet to prop yourself up.
4. Plank
The plank can well train everyone’s core. It is crucial to strictly note the standard of its practice, otherwise, it may cause back pain, which is a clear sign of doing it wrong. Place your hands with elbows on the ground and your feet on the ground. After lifting the body, ensure that the body is straight, not sagging or with the buttocks sticking out, otherwise, it will have no effect. Only by ensuring the body is straight can you better train the core. Core strength is very important and can be clearly felt in future training. With strong core strength, these movements will be easy to do; when your core strength is weak, you will find it difficult to complete some training movements.
5. Push – ups
Yes, push – ups are the golden movement in the fitness world. Everyone basically knows how to do push – ups, but few can do them standardly. The standard of push – ups is to see if your body is straight. If you are arching your back or raising your buttocks, it will not be beneficial to your body. When doing push – ups, the hands are generally shoulder – width apart, unless you are doing some variation of push – ups. For standard push – ups, pay attention to keeping the two elbows close together. When doing push – ups, you must avoid just pursuing quantity and focus on improving quality. Many people think that being able to do 100 push – ups is great, but if few of them are standard, it’s useless. So, when doing push – ups, focus on quality rather than quantity. High – quality push – ups have a very good effect.
6. Burpee
The burpee is considered one of the best whole – body muscle – engaging movements in unarmed fitness. It integrates push – ups and squat jumps into the training process. You can clearly feel every muscle of the whole body exerting force. Over time, you will find that your muscles become more proportionate, the shaping effect is very good, and it also has a certain role in improving cardiopulmonary function. You should do more burpees.
These above movements are the training movements that often cause confusion in the training process. Basically, they do not require any equipment, so you can start practicing them at any time.
