Modern medical research has confirmed that walking backwards can exercise the muscles and ligaments around the lumbar spine, quadriceps femoris and ankle-knee joint, thus regulating the motor function of the spine and limbs and promoting blood circulation. So, I will share some interesting fitness training methods with you below. Welcome to read and browse.
Take a step back: strengthen cerebellar exercise
Modern medical research has confirmed that walking backwards can exercise the muscles and ligaments around the lumbar spine, quadriceps femoris and ankle-knee joint, thus regulating the motor function of the spine and limbs and promoting blood circulation. Long-term adherence to walking backwards has a good auxiliary treatment effect on low back and leg pain, cramps, muscle atrophy and arthritis.
Reminder:
1. Pay attention to safety when walking backwards, and don't fall.
2. Don't turn your head back during exercise, otherwise you will not only fail to achieve the effect of exercise, but also the cervical vertebra will be unable to eat.
3. You can walk back and forth alternately.
Walking sideways: the lumbar muscles can be more powerful.
In the process of transverse movement, the body changes its center of gravity with crossed feet at any time, and both hands twist freely according to the pace, paying attention to maintaining a sense of rhythm. Walking sideways is beneficial to exercise the muscle strength of deltoid muscle and hip muscle group, enhance the flexibility of hip and ankle joint and improve the balance ability of human body.
Reminder:
Play this interesting sport with the children.
Running on the beach: The whiter you run, the whiter you become.
Running on the beach can stimulate the soles of your feet. Fine sand jogging can stimulate adrenal tissue, promote hormone secretion, and make skin fair and shiny. And it's best to choose the one who has taken a hot bath, because the soles of the feet after taking a hot bath are in the body? Signal? Transmission is more sensitive.
Reminder:
Besides sand, smooth pebbles are also a good choice.
Inverted head: visceral decompression
Inverted head is a reverse posture of human body. When standing upside down, the pressure on all joints and organs of the whole body is weakened or eliminated, muscles in some parts are relaxed, and blood rushes to the head at the same time. It can prevent various pains caused by standing, improve blood circulation, enhance visceral function and relax the body.
Reminder:
1. You can ask for help at first.
2. It's really hard to finish. Don't force it.
Be careful not to hurt your hand.
4. Patients with cardiovascular diseases should not be carried out to prevent accidents.
5. Because handstand will increase intraocular pressure, patients with glaucoma, high myopia, diabetes or retinopathy should be cautious.
Crawling: a good helper for pregnant women
Standing for a long time is easy to induce cerebrovascular disease and lumbar muscle strain. Especially for pregnant women, moderate crawling can enhance the strength of abdominal muscles and prevent dystocia. Postpartum crawling is beneficial to uterine reset.
Reminder:
1. Wear loose and comfortable clothes when crawling.
2. Knee pads can be placed on your knees.
3. The climbing speed should be slow and the climbing range should be small. Repeat for 2~3 times with an interval of 20~30 seconds.
Skipping rope has always been popular with dieters, because skipping rope can consume 400 calories every half hour. Skipping rope is also the most effective aerobic exercise, which is of great help to the cardiopulmonary system, body coordination, posture, weight loss and other organs. This is a sport for all ages.
Hang upside down: relax the joints.
Hook your feet on the horizontal bar, parallel bars or other fixed shelves and hang them upside down to treat backache, leg pain, sciatica and arthritis.
Reminder:
1. Do not take too long.
2. Patients with cardiovascular and cerebrovascular diseases should not do this exercise.
3. Patients with glaucoma and high myopia should not do this exercise.
Walking barefoot: activated? A second heart?
The sole of the foot is the reflex zone of many internal organs, which is called human? A second heart? . When walking barefoot, the ground and objects can stimulate the soles of the feet like massage and massage, which can enhance the sensitivity of nerve endings, quickly transmit signals to internal organs and cerebral cortex, and regulate the autonomic nervous system and endocrine system.
Reminder:
1. Be careful not to step on sharp objects when walking barefoot.
2. Soak your feet with hot water after the end.
Hand running: You can exercise while lying down.
Hand running is a hand-centered fitness activity with various forms, which not only takes less time, but also has no strict requirements on the venue. You can do it on the grass, on the beach or on the mat. Of course, you can also do it on the bed. This kind of exercise can move all joints of the whole arm and promote blood circulation. Achieve a fitness effect similar to jogging, and help prevent and treat diseases such as scapulohumeral periarthritis and arthritis.
The specific methods are: lying on your back, stretching your arms upward, moving your fingers, shaking your wrists and elbows, stretching your arms, etc. You can also simulate pedaling, but you should use your arms intentionally. Hold on for about 2 minutes at a time.
Reminder:
1. You can imagine a sandbag as an opponent and hit it hard with your fist, each time 100.
2. You can take a pillow and throw it into the air, catch it firmly when it falls, and do it hard for about 3 minutes at a time.
Sports skills of skipping rope:
1, sideways oblique jump
This action can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice.
2. Basic skills of skipping rope: simple skipping rope method
Warm-up: Put your feet together and practice jumping for 2 to 3 minutes (the jumping height is 3 to 5 cm).
Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times.
Step 3 hop on one knee
Bend your right leg and lift it forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side.
4. Jump with your legs apart
Jump rope to prepare for exercise first, and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times.
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