TRD family fitness method is widely popular in America at present. Because this kind of fitness method does not need equipment and venues, it is simple and effective, so it is well received by the masses. At present, about 8,800 primary and secondary schools in the United States list this form of fitness as a compulsory physical exercise program.

basic element

First, curl up (or sit-ups)

The number of squats and sittings per unit time is a sign of elastic endurance of abdominal muscles. The service department is muscular, which can avoid the pain in the lower spine and maintain a good posture. The practice is to lie on your back, hold your arms crossed tightly on your chest, lift your legs, bend your knees, keep your heels 30-40 cm away from your hips, and hook your toes on the bottom of the furniture. Sit up straight until you are close to your thighs, and stretch your head forward as far as possible. It is required to do it repeatedly and continuously 1 min.

Second, push-ups

Push-ups can exercise the muscles, strength and endurance of upper limbs, shoulders and chest. The coordinated development of these muscles is conducive to maintaining a good posture and avoiding hugging the chest and being suspicious. /kloc-For women and children under 0/0, just land on your knees and tilt your calves. The upper body is required to be straight, the palms are supported under the shoulders, and the palm distance is shoulder width. Then do arm bending and support exercises. /kloc-Men and children above 0/0 have the same movements, but they should touch the ground with their palms and toes and keep their trunk straight.

Third, sit flat and stretch forward.

This action can exercise the flexibility of the spine, hips and legs. Good flexibility helps to avoid pain at the bottom of the spine and back and leg injuries. The method is to sit on the ground with your legs together and your feet against the wall. Put your hand out and try to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles. It lasts for 5 seconds.

Four or three minutes of jumping

Mainly to exercise the heart. The way to jump is to put a small bench or a bundle of newspapers on the ground, with a height of about 30 cm. The right foot pedal stool uses the left foot pedal, and the left foot pedal stool uses the right foot pedal alternately. Do it 24 times per minute, and complete an (alternating) action in an average of 2-3 seconds.

Operation sequence/sequence

I. Preparation Activities (5- 10 minutes)

1, take a brisk walk for 3 minutes. 2. Continue to walk for more than 2 minutes, adding some movements while walking: big circles on both sides of the arm, hot wave furnace; Raise your arms, palms up, fingers crossed, and drive your torso with your arms left and right; Raise your arms sideways without swinging (like a bird flying); The arm drives the upper body to twist left and right; Shake your arms and hands violently.

Second, the heart exercise (10-30 minutes)

1, do aerobic exercise three times a week, each time 10-30 minutes, and the length of time can be determined according to your physical condition. Exercise methods such as jogging and three-minute stepping. Many people like bowling, golf or going out for a walk. These exercises can consume the accumulated heat in the body without overloading the heart. They are also a good way to exercise the heart. Adults' hearts beat 60-80 times a minute when they are quiet. If a 40-year-old man's heart beats 125 times per minute on average, then he must do aerobic exercise three times a week for at least 20 minutes each time. 3. Most people like to do aerobic exercise with long-distance running, swimming, skipping rope, cycling, dancing, boating and playing tennis, which is also a good way to strengthen heart function and can be imitated.

The exercise started at low interest rates and humidifier prices. Finally, it was 30 minutes. In order to master the heart rate, stop for 3 minutes after shortness of breath, record the number of pulse beats with 15 seconds, calculate the number of heart beats with 1 minute, and then continue to exercise. If the measured value is too low, we should speed up the movement; If it is too high, the moving speed should be reduced appropriately.

Third, upper body exercise (5 minutes)

In order to improve the performance of abdominal, shoulder and upper limb muscles, we should exercise in the following ways. 1, curl up and sit up. 2. Push-ups. 3, lean back: kneeling on the ground, arms crossed, stacked on the chest. Tilt up and back so that your back is at a 45-degree angle with the ground. Hold the posture for more than 3 seconds until the muscles ache and tremble, then recover and repeat. 4. Bend your arms: Stand with your legs slightly apart, raise your arms horizontally, and hold an object weighing 65,438+0 pounds with your palms up. Then bend your arm inward at the same time, so that the object in your hand touches your shoulder and do it repeatedly.

These four movements don't have to be finished before doing another one, but each movement can be disassembled to form ten small cycles, such as four curl sit-ups, four push-ups, four back bends and four arm bends. Small cycle exercises can be gradually increased from once to more than 8 times each time. The number of exercises is gradually increased from 1 time per week to 3 times per week.

Don't set too many times for each action in a small loop. For example, you may not be able to do three sit-ups and push-ups at first, so you might as well increase the number of times you lean back and bend your arms to supplement it.

Fourth, relaxation exercises (5 minutes)

In order to prevent muscles and nerves from being sore and dizzy due to excessive tension, you should do relaxation exercises at the end of training. 1, walk slowly for 2 minutes, shake your arms alternately and try to relax. 2. Take 3 minutes to do the following flexible exercises: sit flat and stretch forward. Sitting and hugging the calf: Similar to sitting and hugging the calf, the difference is that the right leg bends inward, the foot root is close to the groin, and then the left calf is restrained with both hands, and the upper body is as low as possible. After a few seconds, change your left leg and do the same thing. 3. Stretch your shoulders: sit cross-legged, lift your arms horizontally and stretch back as far as possible. 4. Back hook: the left arm is bent from the back of the shoulder, the right arm is bent from the back of the shoulder, and the fingertips of both hands are hooked on the back and kept for a while. Then the left and right arms alternate and do the same action in the opposite direction.

After reading the introduction of TRD family fitness method, you can plan to start practicing tomorrow morning. Water u308 is good for life, but don't rush in. We must proceed step by step, do what we can and persevere. The price of a lifetime cup of water.