In today's advocacy for (quán míng yùn dòng –), the proportion of athletes in China is still relatively low, and even fewer people with regular exercise habits. Many people have exercise plans, with the motivation of giving themselves a boost of energy, waiting for the right time to start exercising, waiting for the right time to lose a certain amount of weight, etc. But these plans rarely come to fruition. Is this your experience?

Many people haven't even taken a step after graduating from school, and haven't experienced the sensation of a skyrocketing heart rate for a long time. Too much lack of exercise can make people gradually lose their vitality. Not only does physical strength decline, but thinking also slows down. Even a little bit of work or climbing stairs can accelerate the heart rate. Some people think that exercise is just for weight loss or to get a better figure. In fact, this is just one effect of exercise.

Body composition determines whether we are fat or thin. So, people may not think they are fat and therefore don't need to exercise. But do you know that even if you don't look fat, long-term lack of exercise can lead to a decline in your physical fitness, because exercise not only improves body composition, here we should mention the concept of body fitness, body fitness includes:

1.Body Composition

Just like the above mentioned, body composition determines whether we are fat or thin.

2.Cardio and Pulmonary Endurance:

Good cardio and pulmonary endurance can ensure that you can work effectively for a long time, while also quickly eliminate fatigue. If you feel generally weak and lack of spirit, then your cardio and pulmonary endurance may already be poor.

3.Muscle Strength and Endurance:

Muscles are not just for aesthetics, going to the gym to make abs. Human activity almost relies on the tension or contraction of muscles. At the same time, after the age of 25, without resistance training, muscles will accelerate their loss.

4.Flexibility:

Through various stretching exercises, you can maintain good flexibility. Good flexibility can prevent muscle, joint and tendon injuries.

After saying so much, the key point is: Don't think you don't need exercise now, at any age, you need a certain amount of exercise. How to exercise? My suggestion is to start with simple, easy-to-maintain plans, ensuring you can complete a few sets every day to cultivate your exercise habits. Once your exercise ability improves, start with more advanced plans.

Below is a set of training exercises, which can be used as a beginner, with 4 exercises. If you haven't started training, start with these 4 exercises.Simultaneously considering muscle strength, core stability and cardio function. The movements are simple but comprehensive.

Training principles:

1. Complete 4 actions as a group once, with a short rest of 10-30s between each action
2. Each action completes 8-20 times,
3. 3-6 sets each time, 4-6 times per week
4. After completing the training, do simple stretching to relax the muscles

Training actions:

Action one: Bodyweight squats

• Stand with your feet shoulder-width apart, with your feet pointing outwards, your back straight, your core tight
• Lower your hips and bend your knees until your thighs are parallel to or slightly below the ground, then rise up, pushing the medicine ball upwards to extend your arms
• Then lower your body again while your arms are restored

Action two: Single leg deadlift

Action three: Walking lunges

• Stand, one leg forward, do a lunge pose, back straight, head up and tight, look forward
• Extend your legs apart like a bow and arrow, pause, then return
• Repeat

Action four: Kneeling stretch

• Kneel on both knees, keep your back straight, tighten your core
• Master the balance, adjust your breathing at each step
• Keep your body stable, raise your head with one arm while extending your other arm, and at the same time, raise your opposite leg upwards, then bend your elbow and knee downwards to move your hand and knee towards each other, pause slightly, and then slowly return
• Finally, if you like to exercise, you can follow me.

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