swim
In hot summer, most people like swimming. If the exercise starts gradually and you don't intend to do any strenuous exercise, you don't need to see a doctor before implementing a simple fitness swimming plan. However, if you have a history of heart disease, hypertension, lung disease, diabetes or other serious disabilities, you should ask your doctor for advice on the water fitness program.
If possible, swim twice a week. Initially limited to about 20 minutes in the water, gradually increased to 1 hour, and increased the number of times to enter the swimming pool. Speaking of the benefits of swimming, as we all know, swimming can lose weight, lower cholesterol, enhance cardiovascular function and so on.
Water aerobics (the best time is 30 minutes to 45 minutes, preferably before meals and after work), standing in waist-deep water with different body movements and dance steps to exercise and relax the whole body, just like playing games in the water, water aerobics has become the first choice for fashionable women in Beijing, Shanghai and other places in summer. If you still feel uncomfortable after two minutes in the water, I suggest you go ashore for a short rest and do some preparatory activities to fully warm up your body before you go into the water.
The coach suggested that water aerobics should be done for 30 to 45 minutes at a time, preferably before meals and after work, which is conducive to better relieving mental stress. If you have eaten, it is best to do it after meals 1 hour.
Some training contents of water aerobics can shape the body, adjust the posture and physiological curvature of the spine, and the soft texture of water can balance the body and mind, thus effectively alleviating the tension caused by work pressure, so water aerobics is very suitable for people who often work at their desks in the office.
yoga
Don't take a shower for half an hour before and after practice. It is absolutely forbidden to practice yoga after serious illness or surgery, as well as when there is wind, fog and thunder.
Everything in our daily life has a very obvious influence on our bodies. Work pressure, busy life, heavy schoolwork, etc. Will do harm to our bodies to a certain extent, but through stretching, twisting and deep rest and relaxation in various poses of yoga, we can compress the glands in the body and keep them in balance without hurting our bodies.
It is reported that yoga is the best choice for fitness in summer. In summer, Tianren's body is quite flexible, and his muscles are not easily strained and sprained. This is a good opportunity to practice yoga. Some simple yoga, with simple movements, can be done at home or during work. Keep an empty stomach when practicing, it is best to practice two or three hours after meals, or eat after half an hour. Don't take a shower for half an hour before and after practice. It is absolutely forbidden to practice yoga after serious illness or surgery, as well as when there is wind, fog and thunder.
Keep a good mood while practicing and listen to some relaxing and slow music. Every movement should be accompanied by breathing, so pay attention. Don't force yourself, every movement is to the limit of comfort, and don't compare with others. In summer, people get angry and irritable easily. Practicing yoga can relieve bad emotions and calm people down.
After reading the introduction of the above small series, do friends know what are the best fitness programs in summer? Because the weather in summer is particularly sultry and the temperature is very high, it is very undesirable to do a lot of exercise like winter or spring and autumn, which will not only fail to achieve the effect of fitness, but will make you suffer from heatstroke. If friends want to keep fit in summer, try swimming and yoga, both of which are especially suitable for keeping fit in summer.