What sport doesn't need any equipment? What sport is just for bringing people? Think of what sports you can do? What is the most popular sport? The following is the exercise and fitness methods for young people I have compiled, hoping to help everyone!
1 Exercise and fitness method is suitable for young people, and now it has become a popular exercise method for friends. This exercise method can not only increase our metabolism, improve immunity and increase our vital capacity, but also has a unique effect on conditioning and losing weight. Cutting taro into eight pieces of brocade is a very famous exercise method. This way requires us to practice in a normal way.
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run until it is slightly hot, as a necessary preparation before exercise every morning.
The third is to do broadcast gymnastics, or learn simple routines or some basic movements of martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice).
Do more exercises every day, such as in-situ take-off, in-situ take-off, run-up take-off, which can effectively promote the growth of your body, the strength and beauty of muscles in various parts, and also improve your jumping ability, explosiveness and endurance. Hang more horizontal bars and parallel bars if possible (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise.
Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. Drink green tea water on an empty stomach after getting up in the morning, and you must drink more than 400ml each time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will.
The above is the set of eight-stage brocade for sports and fitness. At the same time, in order to prevent our bodies from being too tired, we should do enough warm-up exercises before doing this set of movements. In addition, pay attention to drinking a cup of green tea for yourself every morning or before going to bed, which can speed up gastrointestinal peristalsis and defecation.
Sports and fitness methods for young people II. Do you listen to music when you run?
According to Taiwan Province Health magazine, light-paced music can disperse fatigue during physical exercise and prolong exercise time. Some foreign researchers also said that listening to music during exercise can make people less tired. When people exercise, they will feel difficulty breathing, sweating and pain. These feelings will be transmitted to the brain through neurotransmitters, and music can interfere with this transmission.
However, it is also an unshakable fact that there are safety accidents in running and listening to concerts. The American who was killed wearing headphones mentioned at the beginning is a good example. In fact, it is not a case that an accident occurred while listening to music while running. According to Hong Kong's Ming Pao on April 20xx of 19, a young man of 19 was listening to songs and running in the street in the morning, but he didn't find out in time that a minibus was about to hit him. The young man suffered multiple fractures after being hit.
From a safety point of view, running is not recommended. Sometimes I listen to music, but the reality is that running is sometimes boring. Listening to music can create a little atmosphere. So if you are used to listening to music while running, please find a safe place, away from the city and avoid cars. In addition, the rhythm of music should be consistent with the breathing rhythm and pace of runners, otherwise running and listening to concerts will increase fatigue.
Second, is running to lose weight effective?
Running to lose weight is certainly effective, and this method of losing weight is also very healthy and safe. In the exercise of losing weight, running is a simple exercise. As an aerobic exercise, as long as you master the essentials and pose correctly, you can not only make your calves stout, but also run out of a slender S-shaped figure! Are you excited? Dear friends who want to lose weight, act quickly!
Running can be divided into fast running and jogging. Many girls who are afraid of sweating prefer jogging to lose weight. The changes of running on the body are first reflected in the waist and buttocks. Many runners have had this experience. After running for a while, I didn't lose weight obviously, but my figure improved obviously, especially the waistline became more beautiful. If you want to lose weight and have a good figure, running is your best choice.
People who run regularly not only look strong and elastic, but also have changes in muscle tissue, and the distribution of capillaries in a certain volume of muscle will be greatly increased, which is more efficient for comfortable oxygen and nutrients. In short, running to lose weight can not only make you thinner and better, but also make your body healthier, which has a positive impact on your stomach, muscles and bones. And this kind of weight loss exercise can be carried out by men, women and children. As long as the body can withstand jogging, regular running exercise is very beneficial to both body and mind.
Third, the correct way to run
Running, an aerobic exercise, looks very simple. In fact, it is necessary to master certain methods and skills to achieve the slimming effect that dieters want. Running to lose weight is mainly to consume excess fat in the body through running to achieve the purpose of losing weight. This kind of exercise needs to be carried out in an aerobic state, and jogging is in line with this state, and jogging is also the best way to lose weight. In addition, you also need to master the correct methods of running to lose weight, such as the correct posture of running, so that you can not only run a perfect S curve, but also avoid the calf from getting thicker. Come and have a closer look!
1, the best posture of head and shoulders when running.
Keep the head and shoulders stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.
2. The best posture of arms and hands when running.
Hold your hands slightly, bend your arms about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.
3. The best leg posture when running.
Drive the calf with the thigh, and the knee joint should face the toes. Raise it to a reasonable height and then put it down. Repeat.
4. The best posture of feet when running
Relax your feet and don't tighten your toes. When your feet are raised to 10 cm above the ground, you can put them down and repeat. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.
Fourth, the best time to run.
After knowing the correct running posture and method, it is necessary for everyone to know the best time to run. Although running is a sport that can be carried out at any time, if you want to lose weight better, it is best to run when your body and external environment are better. Many office workers choose to run before going to work in the company, while those who prefer to run at night usually do it after coming home from work at night. When is it appropriate to lose weight by running?
In fact, whether in the morning or at night, everyone can choose the running time that suits them. It should be noted that it is best not to run before sunrise in the morning or after sunset in the evening. Because we will absorb a lot of oxygen during exercise, and plants will exhale a lot of carbon dioxide after overnight metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning. In addition, the basal metabolism of the human body is low in the morning, the blood sugar level is not high, and people's blood pressure is relatively high in the morning, so it is not advisable to do too much exercise in the morning.
Athletes who exercise in the morning are more likely to get sick because the immune system is the weakest at this time. There is more dust floating in the air at night, which is not good for your health. More important than choosing when to run, you can neither run on an empty stomach nor run when you are full. The best time for running is 2 to 3 hours after meals. When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.
Generally speaking, it is better to run two or three times a week. Because of busy work, it doesn't matter if you have no time once a week. Many dieters lose weight every day. To lose weight, "running every day" is actually unscientific. It is best to control the frequency of running within 5 times a week, because exceeding this range may unconsciously accumulate fatigue of bones and joints, and also accumulate psychological stress and induce diseases.
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