Before sharing how to keep fit, let's share some wrong behaviors that are harmful to our health. Only by putting an end to these wrong behaviors can we better enjoy the benefits brought by fitness.
First, walk and stand:
Walk-hold your head up and chest out, and try to avoid hugging your chest and back. Point your thumbs straight ahead, avoiding the words inside or outside. This benefit makes people more energetic and temperament, because the center of gravity of the body is relatively stable, and people who walk for a long time are not easy to get tired. If a girl carries a shoulder bag, she should pay attention to the frequent rotation of her shoulders. If you use one-shoulder backpack for a long time, it will cause deformation of high and low shoulders and spine.
Standing posture-feet parallel, double eleven at a time. The center of gravity of the body is between the legs. What we often do is to focus on the left or right leg. Over time, it will cause spinal deformation.
Second, sitting posture:
The spine should be straight, and it is best not to lean forward more than 30 degrees. Adjust the height of tables and chairs, and don't cross your legs or sit with Ge You in the Ge You.
The harm of crossing one's legs:
1 can cause thrombosis and varicose veins in lower limbs, especially in middle-aged people with hypertension, heart disease and diabetes.
2, it will cause pelvic deformity and affect reproductive health. Such as gynecological diseases and male prostate diseases.
3, it will cause degenerative arthritis. Simply put, people are 30 years old and their joints may be 50 years old.
4, it will cause spinal deformation, disc herniation, sciatica and so on.
I suggest you don't sit for too long at ordinary times. You'd better get up and walk around 1 hour. Sedentary is harmful to health.
According to the research report published by The Lancet magazine in 20 12, if people who don't exercise actively, more than 5.3 million deaths can be avoided every year. The number of people who die from smoking every year is about 5 million. This data shows that sedentary has surpassed smoking and become the biggest problem affecting human health.
Sedentary can lead to the following diseases:
1 lead to obesity
2 coronary heart disease, hypertension, low back pain, etc.
3 will increase the prevalence of breast cancer, colon cancer and rectal cancer.
4 sedentary, it will oppress our pelvic cavity, and in severe cases, it will lead to infertility.
Some friends should say that I sit for seven or eight hours a day and concentrate on sports after work. Can you offset the damage caused by sedentary? The Lancet magazine gave a clear answer: No!
Trilogy of fitness for ordinary people:
For most people, muscle training is definitely not the primary purpose of our fitness, so what are the correct fitness steps for ordinary people?
The first step is to restore and improve cardiopulmonary function.
The cardiovascular system is like the engine of a car, and this engine is the most important.
People who don't exercise for a long time are not recommended to carry out high-intensity equipment training or long-distance running from the beginning.
First of all, high-intensity equipment training can't help you improve your cardiovascular system.
Secondly, if you are born with a normal cardiovascular system, high-intensity training is dangerous for you. If it is serious, it may be sudden death. If the cardiopulmonary function is not very good, it is recommended to walk step by step and then run slowly.
The second step is to train flexibility.
The biggest influence on our quality of life is not our muscles, but our flexibility.
When we were young, each of us had very high joint flexibility. But after growing up, the joints began to pursue stability. The stability of joints can prevent us from being injured. But excessive stability can lead to poor mobility, just like arms can't lift shoulders. Therefore, finding a balance between flexibility and stability is our purpose of improving flexibility.
Flexibility is related to our ligaments, tendons, muscles, joints and stretching. In fact, our human body relies on muscles to realize the movement between joints. The better the muscle elasticity, the smoother the movement, the less exercise, the stiffer the muscle and the lower the flexibility.
Muscle tension for a long time, slowly lose elasticity, and finally become stiff. With less exercise, the blood circulation of this muscle is less, and it is difficult to improve in the end. This is one of the main causes of neck, shoulder and low back pain.
Our joints are the same, and they will become stiff after a long period of inactivity. People are prone to wrestling when they are old, which has a lot to do with the decline of physical flexibility.
Therefore, in order to ensure the quality of our life in middle age and old age, we must improve your flexibility from now on. This is not only an investment in your future, but also can prevent you from being injured in sports.
Methods of self-test flexibility:
Sit on the ground with your legs straight and your feet shoulder-width apart or together. Bend your upper body forward and put your hands as far as possible to see where you can go. If you reach your toes or go a little further, your flexibility is ok. If you can only get knees, then you must focus on improving your flexibility.
For us ordinary people, one of the best ways to improve flexibility is yoga.
For friends who don't like yoga or haven't practiced yoga, stretching and other methods can be used to improve their flexibility.
Static tension
You should do it after exercise. Static stretching before exercise will reduce the strength and reactivity of muscles during exercise and easily cause muscle injury.
Dynamic stretching
Do it before exercise. It can effectively reduce sports injuries. Continue to do stretching, each action is in place, and then immediately change to the next stretching action. For example, leg press, bending, waist twisting, arm stretching, shoulder pressing, squatting, word horse and so on are all done continuously.
All stretching actions, just try your best, don't use force to prevent injury. After the dynamic stretching, you can run, play ball and other favorite sports.
After the exercise, carry out static stretching. For example, leg press just now, bent down, twisted waist, stretched arm, pressed shoulder, crouched down, word horse and so on. Every movement can be maintained for a long time, which can effectively relieve muscle fatigue. More stretching actions can be searched online.
The third step is strength training.
Strength is the core of health. Our neck muscles have strength, and it is not easy to get cervical spondylosis; Upper limb muscles have strength, and shoulders are not prone to problems. If the back muscles have strength, it is not easy to hunch over; If the lumbar muscle has strength, it is not easy to get lumbar disc herniation and lumbar muscle strain.
Our regular muscle strength training methods: professional equipment training and unarmed training.
Professional equipment training is usually in the gym, so I won't talk about it.
Next, share several ways to do strength training with your bare hands at home:
1 push-ups
Point: Keep your hands shoulder width apart. Spread your fingers and hold the ground firmly. The palms of fingers are completely close to the ground, and there can be no gap between palms. So your wrist is safe. Keep your feet together and keep your body in a straight line.
Girls can do half push-ups. What is a semi-push-up? Two kinds: one, kneeling and doing push-ups; On the other hand, hold a chair, bed, table, etc. Do push-ups with your palms.
2. Flat plate support
Key points:
3, continuous squat
Key points: Keep your feet shoulder-width apart, and try not to let your knees exceed your toes when squatting.
4, handstand, handstand (you can lean against the wall at first)
This exercise is recommended to be carried out under the guidance of a professional fitness coach. For those who just started exercising, choose carefully.
5, with dumbbells, arm sticks, abdominal wheels and other auxiliary training.
The above five training methods are 20-50 in each group and 3-5 in each exercise. Can be increased or decreased according to physical condition.
When it comes to strength training, some girls may worry about growing muscles and affecting their body shape. I'll give you a positive answer here. You think too much-girls do strength training and don't have to worry about long muscles at all.
People, with long muscles, need enough testosterone. At the same time, it needs high-intensity continuous training. The secretion of testosterone in men is 20 times that in women. Many men are not so easy to build muscles. Girls can't Moreover, girls grow a little muscle, which is more helpful for firming the skin. Will be more beautiful and more temperament.
I remind you that if you want to lose weight and exercise, don't eat anything except water after exercise at night, even a grape.
Finally, I'll give you the 16 word fitness formula:
Ensure safety, do what you can, step by step, and work for a long time.