Four 3-minute exercises are effective ways to keep fit. People with heart disease are not suitable for this sport. I believe many people have already used this sport to exercise when they were in primary and secondary schools. A full state is more conducive to us to actively meet life. It is said that life lies in exercise. What are the benefits of sharing four effective fitness exercises for 3 minutes?

Four effective methods of three-minute exercise 1 4 Three-minute exercise is an effective method of fitness exercise under the guidance of medical theory.

Abdominal breathing for 3 minutes. Lie on your back, unbuckle your belt, relax all over, then take a deep breath, consciously bulge your stomach, hold it for a while, and then exhale slowly. Abdominal breathing is the movement of important internal organs of the whole body. Because the diaphragm moves up and down, the lungs dilate, the activities of chest organs such as the heart and aorta increase, and the internal organs, blood vessels and nerves relax rhythmically, which is helpful for digestion and expectoration. Exercise before bed can also help you fall asleep.

Keep your head down for three minutes. That is, after getting up or before going to bed, do an operation of "climbing your feet to strengthen your kidneys and waist". The method is to stand with your head down and bend your hands as far as possible to the ground, once every 1 second and 60 times every 1 minute. You can bend a few times less at first, from less to more. This kind of exercise can gradually increase the anti-stress of cerebral vessels and prevent stroke. But people with arteriosclerosis or heart disease should be careful when doing this kind of exercise to prevent accidents.

Take a cold bath for 3 minutes. Cold water bath is a "vascular movement" of the whole body, which is particularly beneficial to skin microcirculation, can promote blood circulation of the whole body and prevent cardiovascular and cerebrovascular diseases.

Rub your hands for 3 minutes. Rub your hands relatively continuously until your palms feel slightly hot; Then the back of your hand is opposite and rubbed back and forth. Finally, fingers crossed and rubbed up and down. There are many meridian points on the hand, and massaging these points can have a good health care effect on the corresponding internal organs.

4 effective fitness exercises for 3 minutes 2 First of all, it is best to wear a loose sweatshirt when riding an exercise bike, because too tight clothes are easy to be worn out or cause body aches.

Secondly, adjust the height of the seat, so that your feet can still bend slightly when the pedal is at the lowest point, so as to avoid sitting uncomfortable, and adjust the sitting posture at any time.

As for the height of the handle, it depends on personal habits. If you want to step on the car while watching TV, or you are prone to backache, you'd better raise your position slightly. The lower handle helps to increase the amount of exercise, and also helps to build up the buttocks.

Many people want the pedals to be as flat as ordinary bicycles, but if your pedals are round, you can also buy a flat pedal with a simple device in a sports equipment store instead. In addition, if there is a fixing device at the toe, it will be easier to step on it

Third, how can we achieve the best sports effect?

Generally speaking, if the conditions are good, at least 3 to 5 times a week, each time about 15 to 20 minutes. Before pedaling, take a few minutes to stretch your arms, waist, back or move your knees and thighs; Don't forget to do some relaxation exercises after cycling. Although you can watch TV or read newspapers and magazines while pedaling, you can't stop pedaling casually. If you want to stay healthy, you must pay the price. The ideal situation is to step on it and get soaked. At this time, you will feel a sense of accomplishment, as if you have lost a lot of weight at once.

At the same time, you should start making a daily exercise plan. If you want to calculate the appropriate amount of exercise, you can subtract your age from 220 to calculate your highest heart rate. For example, if you are 22 years old, your highest heart rate is 200. The maximum heart rate multiplied by 0.7 is the lower limit of your exercise; Multiply it by 0.85, which is the upper limit of your exercise. When you exercise, you'd better keep your pulse between the upper and lower limits.

Finally, indoor fitness cycling, like other sports activities, sometimes brings physical tension and pressure. The following tips can minimize the pain: don't hold your hand too tightly, or it will blister easily. In order to protect the jade hand, you might as well buy a bicycle glove or add a handle to the handle.