JavaScript is not enabled!...Please enable javascript in your browser

جافا سكريبت غير ممكن! ... الرجاء تفعيل الجافا سكريبت في متصفحك.

random
NEW
Home

Most Effective Exercises/Fitness

 Most Effective Exercises

Exercisers say that there is no magic to working out. You get the same results by doing moderate exercise for a short time each day, as opposed to working out for hours each day. That means you need to work smart - by doing exercises that are effective and will not wear you out.

Experts agree that not all exercises are the same. Some are more efficient than others, whether they target multiple muscle groups or are suitable for a wide variety of fitness levels. They can also help you burn more calories effectively.

What are the best exercises for fitness? We asked four experts and compiled a list of their favorites.

Most Effective Exercises


1. Walking

Exercise is important, so any program should include cardiovascular exercise, which strengthens the heart and burns calories. Walking is an easy activity that anyone can do anywhere, anytime - with just a good pair of shoes.

Walking is not just for beginners. Even people who are fit can benefit from a good walk.

If you walk briskly for an hour, you can burn up to 500 calories. This means that if you do nothing else, you will lose a pound after seven hours. In the event that...

Don't try to walk for an hour straight the first time you start exercising. Richard Cotton, a spokesman for the American Council on Exercise, advises starting with walking for five to ten minutes at a time, and gradually increasing the time spent walking to at least thirty minutes per session.

He says that it is better to walk for a longer time at a slower pace or on an incline rather than adding more minutes at a time.

2. Interval training

Adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight. If you're a beginner, walking or aerobic dancing will help you get started. If you're an experienced exerciser, adding interval training will make your workouts even more effective.

Exercise at a varying pace to stimulate the aerobic system and make it more efficient. The more power the aerobic system has, the more calories it can burn.

You should push yourself for a minute or two, then back off for a few minutes. This will be your "intensity" for the workout. You should repeat this throughout the workout.

3. Squats

Strength training is said to be essential for people who want to burn more calories. The more muscular fitness you have, the more calories you can burn.
Our experts tended to favor exercises that target multiple muscle groups. For example, squats work the quadriceps, hamstring, and gluteal muscles.

They provide the best value because they work the most muscle groups at once, according to Oldsmar, Florida trainer David Petersen.
Form is key, though, warns Petersen.

If you are doing an exercise correctly, it is still functional. However, if you have bad technique, the exercise is no longer effective.

For perfect form, keep your feet shoulder-width apart and your back straight. Bend your knees and lower your bottom so that it is as close to the floor as possible.

This sentence means that if you imagine sitting in a chair, but the chair is not there, you are thinking about it.

A physical therapist in Cicero, New York, says practicing with a real chair can help.

Get into and out of a real chair properly. Once you've mastered that, try tapping the chair with your bottom then coming back up. Then do the same motion without the chair.

Dr. Gotlin sees a lot of patients with knee pain and believes that quadriceps weakness is often the cause. If you experience pain when going down stairs, strengthening your quads with squats may help.

4. Lunges

Squats, lunges, and similar exercises work all the major muscles in the lower body.

A lunge is a great exercise because it simulates life by exaggerating how we walk.

Squats are a bit more advanced than lunges, which helps improve your balance.

Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to around 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor.

Peterson says to imagine sitting on the trailing leg. He says that you need to sit down on it.

To make the lunge even more useful, try stepping forward and to each side.

Rufa says life is not a straight line - it's more like a multiplanar entity. The better you are prepared for the various positions you will move through during the course of a day, the more useful exercises will be.

5. Push-ups

The push-up can strengthen the chest, shoulders, triceps, and abdominal muscles all at once.

Petersen says that planking exercises are almost like yoga-type moves. Whenever you have your pelvis and core (your abdominals and back) in a suspended position, you have to rely on your own strength to stay stable.

Push-ups can be done at any fitness level, according to Cotton. For someone starting out, do push-ups from the kitchen counter height. Then work your way up to a desk and chair, bending your knees slightly. Finally, do push-ups on your toes on the floor.

To do a perfect push-up, start in a face-down position with your hands positioned slightly wider than shoulder width apart. Place your toes or knees on the ground and try to create a straight line from your shoulders to your knees or feet. Make sure to use your glutes (backside muscles) and keep your head in a neutral position. Make sure your abdominal muscles are engaged. Then lower and lift your body by bending and straightening your elbows, maintaining your torso in a stable position the entire time.

Rufa says that it is always possible to make things harder. Once you have created a perfect form, try doing push-ups with one arm raised out to the side, balancing on the three limbs while not rotating your hips.

6. Abdominal Crunches

Many people want flat stomachs. Experts say that doing a crunch (or its variations) is a good way to achieve this goal.

To achieve a standard crunch, start by lying on your back with your feet flat on the floor and your fingertips supporting your head. Next, contract your abdominal muscles and peel your head (tuck your chin slightly), then your neck, shoulders, and upper back off the floor. The floor should be clean and free of any debris.

Don't lean your head forward or stick your chin out; keep your elbows out of your line of vision, and don't hold your breath.

Petersen teaches his clients to do crunches with their feet off of the floor and knees bent. He believes that this position causes many people to arch their backs and use their hip flexors.

Crunches can be very beneficial, but if they're not done correctly they can actually weaken the abdominal muscles.

To work the obliques (the muscles on your sides) say Cotton take the standard crunch and rotate your spine so that it's facing one direction as you curl off the floor.

Make sure to twist before you stand up. This will help to activate your obliques, which will then help you get up.

But remember that you won't get a flat stomach by doing just crunches. Burning belly fat requires eating more calories than you take in.

Ab exercises work the abdominal muscles; they are not supposed to be mistaken for exercise that burns fat over the abdomen. He says that's the biggest myth in exercise. Learn more about the best ab exercises and how to do them correctly.

7. Bent-over Row

This exercise provides a lot of bang for the buck - it works all the major muscles in the back and the biceps.

Here's how to do it correctly. Stand with your feet shoulder-width apart and bend your knees. Then tilt your pelvis forward and contract your abdominal muscles. Maintain a tall posture and extend your upper spine to add support. Hold weights beneath your shoulder blades with hands about shoulder-width apart. Flex your elbows and lift the weights toward the sides of your body. Pause, and then slowly lower the weights to the starting position. (Beginners should do the exercise without using straps.) Decoupage requires weights.

Technique

These seven exercises are thought to be very effective by experts. But the question is not so much whether the exercise works as how well you perform it.

With good technique, all exercises do what they're supposed to do, according to Petersen.

The trouble is that improper form can change the whole exercise, putting undue stress on different parts than intended. This can hurt rather than help you.

If you are a beginner, it is a good idea to seek the advice of a fitness trainer- whether it is a personal trainer or a trainer at your gym. Your form must be safe and correct if you want to achieve results.

Most Effective Exercises/Fitness

usa-good- clinic

Comments
    No comments
    Post a Comment
      NameEmailMessage