jogging
When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep, long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen when jogging, bulge your abdomen when inhaling, and close your abdomen when exhaling. When jogging, walk lightly and swing your arms naturally. It is advisable to run for 20 to 30 minutes every day. It is necessary to pay attention to landing with the forefoot, give full play to the elasticity of the arch, do a good job of buffering and reduce the impact force when landing. The back pedal of the leg should be stretched, and the cushioning force should be used when the foot touches the ground, not too hard. This kind of running makes people feel that their feet are light and elastic, and it can also reduce the burden on their feet and avoid pain.
climb mountains
Although rock climbing can exercise and consume fat, the premise is that it must be a correct climbing posture: the upper body leans forward slightly, the arms swing naturally, the whole foot touches the ground, and the stride is small. Be sure to rest more during climbing, don't rush in, and replenish more water to make climbing easier.
Ride a bike
You can try rhythm exercises. Try to pedal as smoothly as possible, don't jump on the seat, and keep your upper body relaxed. You can also try intensity exercises, slow down most of the time, and even talk while riding. You can also do intermittent exercise, ride at a faster speed for 5 minutes, then relax 10 minutes, and then ride at a faster speed for 5 minutes. Changing the rhythm and intensity of exercise can make the exercise process interesting and form different intensity stimuli.
badminton
Friends who like indoor sports can choose this fitness method. Pay attention to avoid sports injuries when exercising. Straightening the waist can keep the muscles on both sides of the spine tense and form a strong protection for the spine, thus avoiding "waist flashing" when playing badminton. It is suggested that when warming up, you should consciously stand on tiptoe, or stand upright, jump in place with your forefoot touching the ground, or squat down with your forefoot touching the ground. These actions can effectively stretch the achilles tendon and prevent it from breaking.