Here we introduce five commonly used and practical fitness methods, I believe there is always a suitable for you.
1 walk
Walking smoothly and rhythm to speed up, deepen the breathing, both to meet the muscle movement of the oxygen supply needs, but also to the respiratory function to exercise and improve, especially the increase in the degree of diaphragm activity, similar to the wonderful use of qigong can increase Digestive gland function; abdominal muscle movement, the role of gastrointestinal massage, help food digestion and absorption, but also prevention and treatment of constipation.
Walking is particularly beneficial for mental workers, because the brisk walking can ease the tension of the nervous muscles and receive the effect of sedation.In addition, walking or open the think tank key. Walking can make the body gradually fever, speed up the blood circulation, the brain's oxygen supply Has been added to become a good catalyst for intellectual labor. Blood circulation to accelerate the energy generated can improve thinking ability.As the French thinker Rousseau said: 'walk can promote my thoughts, my body must continue to exercise, brain will start "The German poet Goethe once said, 'My most precious thinking and his best way of expression are all when I am walking.' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' ' Can make the original very nervous cortical cells no longer nervous, and get a positive rest, so as to improve work efficiency.
2 jogging
Jogging swept the world, was hailed as 'the king of aerobic exercise', the correct practice, good health. Medical authority that jogging is a good way to exercise the heart and the body. 1967 University of Oregon coach coach Berman and specialized research Heart of the medical scientist Harris co-author of "jogging" a book published, greatly promote the popularity of jogging activities.
Jogging can be divided into in situ run, free run and quantitative run, etc. In situ run that is in place to jog, start each run 50 steps to 100 steps, step by step, gradually increased, adhere to 4 to 6 months , Each time can be increased to 500 to 800. High leg running can increase the intensity of exercise. Free run is according to their own situation at any time to change the speed of running, unlimited distance and time. Quantitative run time and distance limit, that is, A certain period of time to finish a certain distance, from less to more, gradually increased.Jogging, the whole body muscles to relax, breathing to deep, slow and rhythmic, two steps a call, two steps a suction, A call, three steps a suction, it is appropriate to take deep breathing belly, breathing when the drum belly, breath when abdomen. Jogging time to be easy, his arms swing naturally.
Jogging is usually the next day is appropriate. In the hard ground jogging per kilometer two feet to 375 times ~ 467 times, so some physicians believe that jogging can cause arch depression, external tibia, rash, Achilles tendon strain, foot swelling Contusion and knee back pain, so jogging to be ready before the action, jogging to wear the right shoes and loose clothes, run the law to be correct, and the need for good health and clear purpose.
3 skipping rope
Skipping is a suitable for autumn and winter to carry out the public fitness campaign, easy to learn, save time and cheap, almost everyone will jump rope beneficial physical and mental, continuous skipping 10 minutes, and jogging for 30 minutes or 20 minutes of fitness dance is almost the same, Less time-consuming, energy-intensive power training.
Skipping rope can promote blood circulation, protect the heart, improve lung capacity; can also promote the development of young people, physical fitness, the development of intelligence, beneficial physical and mental health. Early morning get up sleepy eyes, if the first jump rope, can make the mind clear, energetic; It will be a good sleep, skipping rope and weight loss, according to the study, obese people skipping rope before meals can reduce appetite. Long-term adherence rope skipping training can bounce, speed, balance, endurance and explosive, but also training Accuracy, flexibility, coordination.
If the length of the rope is different, if it is continuous rhythm rope, it is best not to exceed 10 minutes, otherwise the heart will be overwhelmed if it is a jump for a while, then every 30 minutes is appropriate.Specific exercise based on personal strength As well as the amount required.
Skipping is a kind of large amount of outdoor activities, exercise must be prepared before the body parts of the preparatory activities, especially the ankle, wrist and shoulder joints, elbow must be active to start the beginning of the slow, with the time Of the growth, you can gradually increase the speed of skipping slowly slow to maintain an average of 60 times per minute jump to 70 times; faster speed to maintain an average of 140 times per minute jump to 160 times.
4 aerobics
Aerobic exercise is a kind of aerobic exercise, it is characterized by a long time, moderate intensity, can effectively control the weight, can effectively improve the practitioners of a variety of physical fitness, the venue is not high, the four seasons can be carried out, The body's heart and lung function, endurance levels have a great role in promoting.
Aerobic exercise has the advantage of being able to exercise the heart and lungs, so that the cardiovascular system can more effectively and quickly spread oxygen to every part of the body, and aerobic exercise more interesting than other sports, action is also easy to learn , The music rhythm is clear, there is a strong pleasure and physical fitness and enhance the effectiveness of physical fitness.In addition to aerobics can enhance physical fitness, but also become a social fashion. Participants not only meet the like-minded friends, but also through exercise Keep the spirit comfortable and energetic.
Practice aerobics to pay attention to step by step, at the beginning, should take the pace of walking the way to make the body and lower limbs have sufficient time to adapt to the beginning do not do too long to 10 minutes is appropriate in the pace before walking, first It is very important to warm up and to extend the exercise, especially the lower limbs, especially after the exercise, the heart and lung endurance will increase, the heart rate will be reduced, the heartbeat back to normal after exercise faster beginners to two or three times a week, every other day is appropriate And then may be appropriate to increase the number of times until they feel the amount so far, absolutely not reluctantly.
5 swimming
Swimming on the improvement of the cardiovascular system has a very important role in. Cold water stimulation through the energy regulation and metabolism can promote blood circulation; in addition to swimming when the water pressure on the heart and blood circulation play a special role in the water swimming , The body of the water pressure has reached 0.02kg / c ㎡, diving with the depth of the increase in physical conditions, the pressure will increase, the speed of swimming will increase the pressure on the load, atrial and The muscle tissue of the ventricle can be strengthened, the capacity of the heart cavity can be gradually increased, the number of heart beat be reduced, so that the activities of the heart can be saved, the entire blood circulation system can be improved, The rise in systolic blood pressure decreased, so blood pressure values become more favorable, the elasticity of blood vessels also increased.
In the swimming practice, the metabolic process and the cardiovascular system of the work of the savings, are inseparable from a lot of oxygen, but because of the water pressure on the chest and abdomen, to increase the difficulty of breathing, someone has done a special test, swimming When the chest to be 12 kg ~ 15 kg of water pressure, then in order to make the body get enough oxygen, breathing muscles must continue to overcome this pressure; the other when the breath is generally done in the water, and The density of water is much larger than the density of the air, so to breathe must be forced, so whether it is breathing or exhale can increase the contraction of the respiratory muscle, which can enhance the function of the respiratory system, increase lung capacity The
In the course of swimming, due to the stimulation of the water temperature, the body in order to ensure adequate temperature, skin vessels involved in an important regulatory role, cold water stimulation can make the skin vasoconstriction, to prevent energy spread to the body while the body and tighten the energy, Vasodilatation, improve blood supply to the skin blood vessels, so long-term exercise can make the skin's blood circulation is strengthened.
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