be on foot
(1) Practice method: generally take a walk, with 60-80 steps per minute, 30-60 minutes each time, more than 4 times a week.
Go quickly, 90 ~ 120 steps per minute, 30 ~ 60 minutes each time, 2 ~ 3 times a week.
Walk backward, generally 50 steps backward, then forward 100 steps, alternately 10 ~ 20 times, once in the morning and once in the evening. When walking backwards, try to lift your thighs, then take a step back, move your body center of gravity back, touch the ground with your forefoot, and then touch the ground with all your feet.
(2) Requirements: When walking, hold your head up and chest out, look straight ahead, slightly abdomen, naturally relax your arms and swing with rhythmic breathing.
(3) Efficacy: Walking can enhance cardiovascular function, improve blood circulation and enhance leg strength. Walking backwards can improve the balance of the body.
jogging
(1) Exercise method: At the beginning of exercise, alternate running or jogging for 5 ~ 10 minutes. When running, it is best to talk to people without feeling uncomfortable or panting. After adaptation, the time increased to 15 ~ 20 minutes. If you run three times every other day or week, you should jog for more than 20 minutes each time, and the intensity is 130 ~ 140 times/minute.
(2) Requirements: The running movements should be relaxed and natural, and the breathing rhythm should be coordinated with the running rhythm. Generally, you should run two or three steps to exhale, run two or three steps to inhale, and breathe through your nose and half-open mouth at the same time. Exercise your whole body before running and do some finishing exercises after running.
(3) Efficacy: improve aerobic endurance and respiratory function, strengthen leg strength, and also have weight loss effect.
climb the stairs
(1) Exercise method: If the height of the stairs on the first floor 12 is 20 cm, you can climb four floors at the speed of 1 minute, that is, you can climb 1 level in about 1 second, and generally exercise for 5 minutes each time, 2-3 times a day. Stair climbing is best combined with other events, but mainly in daily life, looking for opportunities for exercise.
(2) Requirements: When climbing stairs, the upper body should stand upright naturally and don't lean forward too much. Push the soles of your feet up, swing your arms naturally, cooperate with your stride and breathe naturally.
(3) Efficacy: Enhance cardiovascular function and leg strength.
Piling work
(1) Practice method: put your palms in front of your body (belly), cross your palms up and down, and pull them up and down at the same time. Pull the upper hand to the chest, the lower hand to the abdomen, and then stick it in front of the body. In practice, the right hand touches the ground first, then the left hand touches the ground alternately.
(2) Requirements: Action and breathing should be coordinated, open your hands to inhale and close your hands to exhale. At the beginning of training, each type is 10 times, and after long-term training, the number of times is gradually increased, and the exercise time is not less than 15 ~ 20 minutes.
(3) Efficacy: improve respiratory system function and improve respiratory muscle strength; Relieve nervous tension and fatigue, purify blood, improve circulation and promote digestion.