Ride to and from work with a simple fitness method. Before strenuous exercise, you must do enough warm-up exercise. Exercise can help us to excrete toxins from our bodies quickly. You must consider your physical condition when exercising. This sport requires high physical fitness. Let's take a look at simple fitness methods and commuting knowledge with me.
Simple exercise method for commuting 1 1, pay attention to walking posture.
Go as far as you can on your way to and from work every day. Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.
2. Increase the stride of walking.
Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.
Step 3 land on the heel first
The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot, and each step should be landed in the order of heel, arch and toe. Walking in this way, the heel will naturally rise and the curve of the leg will become tight and symmetrical.
Step 4 throw a bag and practice your arms
Women usually carry bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles. But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only hurt the shoulder joint, but also hurt the passers-by around.
Simple fitness method for commuting 2 1, simple and comfortable fitness method
As long as you have health awareness and master some simple fitness methods, you can exercise anytime and anywhere without delaying your daily work and family life. It is an ideal fitness method.
Regular walking: Regular walking can not only reduce weight, but also prevent and treat many diseases, such as coronary heart disease, hyperlipidemia and diabetes. The trick of exercise lies in the word "diligence", which requires consciously creating opportunities for walking every day. To go to work in the nearest work unit, you can take a bus instead; Try to climb the stairs instead of taking the elevator if you have physical strength. It is recommended to walk 2-3 km to work and 1 km to work every day, which is just right for health.
Dance to the music: When enjoying music at home, dance a fitness dance according to your physical condition. If you like soft and elegant light music, slow three step and slow four-step ballroom dancing are more suitable; If you love fast-paced dance music, rumba and Latin dance will be full of youthful vitality.
Dancing with music for 30-60 minutes after dinner every day can not only bring a good mood, but also bring a healthy body for a long time.
Do housework: Being happy and doing housework in an orderly way is also a good opportunity to exercise. The contents include kitchen work, room cleaning, flower care, book collection and other projects. Every day 1 hour of housework (equivalent to light manual labor) can play a role in fitness.
Cycling: On weekends, the whole family rides bicycles to the scenic suburbs or parks to enjoy the natural scenery, breathe fresh air and stay away from the noise and irritability of the city. It is a kind of fitness exercise that saves money and time.
Meditation: After every 2 hours of work, consciously do 1-2 minutes of static muscle activities, such as clenching fists with both hands and sitting up several times with one muscle (inhaling) and one muscle (exhaling), which is helpful to the adjustment of physical fitness.
2, the misunderstanding of fitness
Myth 1: You can stick to it if you spend money.
Young people are prone to whimsy. Interest came, and the fitness card of two or three thousand yuan was fixed in a few minutes, and the sportswear and sports shoes that should be bought were also quickly fixed. However, there may be interest for a few days at first, and after a few days, interest will fade. This situation is very common in major health clubs.
Reminder: Exercise and fitness is a systematic project, and you can't achieve the expected goal just by playing casually. For example, lose weight, exercise at least three times a week, and the best time is 1 hour. This is because exercise consumes muscle glycogen first, and it takes about half an hour to consume fat; Secondly, losing weight can't just rely on exercise, but also have a proper diet.
Myth 2: Young people are not afraid to practice more.
As soon as the young man came on stage, he strode and ran until the intermission. If you insist on playing for a long time, the problem is not big, but some people usually don't exercise, but they feel that they are young and strong, and they are also the first in the field. Even if there are symptoms such as chest tightness, asthma, backache and leg pain, and poor breathing, they will resist discomfort and refuse to rest. This seems to be a brave demeanor, but it is actually a taboo in sports. It may hurt muscles and bones, and may also cause accidents such as sudden heart failure and sudden death.
Reminder: In the absence of coach's guidance and experience, the only correct way to exercise is from low to high, step by step, so that the exercise conforms to the physical endurance. Take running on a treadmill as an example. At first, the running speed is limited to 5~ 10 minute and 4~6km/h, which is equivalent to walking or jogging. After 2~3 weeks of exercise, it can increase to 7km/h, and after 15~20 minutes, it can increase to 8km/h after 2~3 weeks, which is equivalent to running fast.
The amount and intensity of exercise should be gradually increased, not too much, not too dense or too fast. If you don't sleep well after exercise, you will feel very tired the next day, which will affect your work and life, indicating that the amount or intensity of exercise is too large, and you should reduce the amount or intensity appropriately when you exercise next time. Even people who exercise regularly and have good physical fitness should gradually recover from low to high if they don't exercise for a period of time.
Myth 3: "Imitate" fitness
After entering the gym, I feel that I have nothing to do in the face of a lot of fitness equipment and enthusiastic people. If you hire a professional coach, your wallet will bleed. If you study with other students, the effect will be different-then you can watch videos online, which is both economical and convenient.
Reminder: Don't imitate and draw lessons from sports classics. Different people are not comparable in the process of exercise. You don't know how long others have been practicing, nor do you know their physical fitness and familiarity with sports equipment.
As a "novice" in sports, if you blindly follow the trend, you may be injured at any time. Under the guidance of a professional professor, he will help you choose the appropriate action exercises according to your physical condition, and correct the wrong actions at any time to avoid injury.
Myth 4: Fitness is like a "game"
In the gym, many young people who pursue temporary happiness try to have a decent time, although they are not familiar with these items and equipment.
Reminder: It is ok to take exercise as a way of entertainment and relaxation instead of pursuing fitness. However, without scientific exercise methods and professional guidance, we should choose low-intensity and safe sports, such as jogging and free riding, even if we play. Don't just lift barbells like Hercules. The fragile wrist is simply vulnerable under the pressure of high load. Yoga should also be careful. People who are not flexible enough will twist like a twist, and the cervical vertebrae and lumbar vertebrae can't stand it.
Myth 5: I am competitive and love to compare with others.
Love is the innate character of some people, and they often force themselves to do what they feel they can't do. In this case, exercise has long lost its original meaning, so you need a good attitude to keep fit.
Reminder: The main purpose of exercise should be to keep healthy. If you blindly pursue faster, higher and stronger, beyond your ability, it is easy to have sports injuries and even accidents. In sports, we must do what we can, and avoid being competitive and leading to fitness failure.
Myth 6: Exercise anytime, anywhere.
Most people don't care much about the choice of exercise time. Some people like the fresh air in the morning, while others like the quiet at night. People who have exercise habits exercise even in foggy weather and along the road. Perseverance is not bad, but whether it is scientific or not is debatable.
Reminder: Exercise should not be too early or too late. Before the sun came out, the content of carbon dioxide in the air was high and pollutants accumulated in the air. Breathing these dirty air will have harmful effects on human body. Late-night exercise makes people too excited and affects their sleep.
Exercise time can be distinguished by age: young people are adaptable and should exercise in the morning or afternoon; 6~8 o'clock is a good time for middle-aged people to relax after work; The elderly are the weakest, so they should exercise at the highest temperature (2~5 pm).