Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics and yoga can enhance strength and flexibility, increase endurance, and improve the ability to coordinate and control all parts of the body, thus making the body strong. The following is my careful arrangement of the problems and methods that girls should pay attention to when they just start fitness, hoping to help everyone.
The problems and methods that girls should pay attention to when starting fitness refer to 1. First, how do girls practice when they start fitness?
1, chest training
1. 1, let's go 15 minutes. Wake up the body and enter a state of movement.
1.2, dumbbell bench press -3 group. Group 1: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 6- 10 times (if you can't do it, you will be exhausted by 5 kg)
1.3, Dumbbell Birds (or musical instruments with chest clips) -3 groups. Group 1: 3 kg, 15 times, (or the lightest weight of the instrument 10- 15 times), and rest for 2 minutes; Group 2: 5 kg, 15 times, (or the instrument is light, that is, the second weight 10- 15 times), and rest for 2 minutes; Group 3: 3 pounds, exhausted, (or the lightest weight of the instrument is exhausted).
1.4, knee push-ups -2 group (or sitting on chest push equipment). 1 group: exhausted (the weight of chest push in sitting position is self-determined, neither too heavy nor too light), and rest for 3 minutes; The second group: exhausted (the weight of chest push in sitting position is self-determined, neither too heavy nor too light).
2. Back training
2. 1, 6.5 speed, go 15 minutes. Wake up the body and enter a state of movement.
2.2. Warm-up (shoulder pressing, lower back, turning, chest expanding).
2.3. Sitting posture drop-down: 3 groups. Group 1: the lightest (that is, the needle is inserted in the first grid) for more than 20 times. Pay attention to the standard movements and keep your waist straight! Rest for 2 minutes; The second group: the second light weight (pin inserted in the second box) 15 times or more, and the remaining 2 minutes; Group III: Insert the bolt into the third grid, 6- 10 times (if not, replace the second grid with exhausted).
2.4, rowing posture-3 groups. 1 group: the lightest weight, more than 20 times. Rest for 2 minutes; The second group: the second light weight, 15 times or more. Rest for 2 minutes; Group III: Insert the pin into the third grid 12 times or more. If the weight feels light, increase the weight of each group by yourself! Attention! This action must be straight back! Sure! Try to be standard! )
3. Arm training
3. 1, 6.5 speed, go 15 minutes. Wake up the body and enter a state of movement.
3.2, hands dumbbell bending-3 groups. The first group: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 10 times (if you can't do it, change it to 5 kg and bend until you are exhausted)
3.3. Flexion and extension of one arm behind the neck (two arms count as one group)-two groups. Group 1: 3 kg, 15 times. Rest for 2 minutes; The second group: 5 kg, 10 times (if you can't finish this, you will be exhausted if you change to 3 kg) Note: Try not to move the elbow joint, that is, lock it and move the forearm.
Second, what are the benefits of female fitness?
1, to avoid obesity
Obesity and overweight have become health problems that seriously affect people's lives, mainly caused by sedentary lifestyles and unhealthy eating habits.
2. Exercise for 30 minutes every day.
Exercise for 30 minutes a day and five days a week is enough to overcome the adverse effects of a sedentary lifestyle. You can change your daily life slightly, such as climbing stairs instead of taking the elevator, parking in the last row of the parking lot and walking between the car and the office for a few more minutes.
Step 3 eliminate stress
Compared with men, women are more susceptible to stress, which leads to various health problems. Even if daily chores bother you, you should know how to relax in time.
Third, what problems do girls need to pay attention to in fitness?
1, aimless movement. Many women may be interested in it for a while, or think that going to the gym is a fashionable lifestyle, blindly spending money to open cards and exercising aimlessly. After several times, I gave up because I didn't feel fresh, and the money was wasted.
2. Sleep better after a lot of exercise? Many modern women also occupy a very important position in the workplace, with high positions, great pressure and easy insomnia. Therefore, many people hope to be a little tired and fall asleep easily after a big exercise. Many of them go to the gym for this and exercise crazily every night. As a result, their bodies are very tired, but their nerves are extremely excited, making it more difficult to fall asleep.
Problems and methods that girls should pay attention to when they start fitness. Reference 2: Exercise is good for health. But before you exercise, listen to what the doctor says.
First of all, timing
According to the research of sports physiology, human activities are controlled by "biological clock". Therefore, it is more beneficial to health to arrange exercise time according to the law of "biological clock"
In the morning, the sun shines first and the air is fresh. At this time, exercise can enhance muscle strength and increase vital capacity, which is beneficial to the respiratory system or people with respiratory diseases. Afternoon is a good time to strengthen physical strength, muscle endurance is 50% higher than other times, especially at dusk, the human body's sports ability reaches its peak, and senses such as vision and hearing are more sensitive, while heart rate and blood pressure rise. Exercise at night helps you sleep, but it must be done 3-4 hours before going to bed. The intensity should not be too great, otherwise it will lead to insomnia.
Second, unfavorable exercise time:
1, finished eating
At this time, more blood flows to the gastrointestinal tract to help digestion and absorption of food. At this time, exercise will hinder the digestion of food, which will lead to disease over time; The blood pressure of the weak will drop after eating, which is called postprandial hypotension, and it is easy to drop when going out; People with hepatobiliary diseases will get worse if they exercise at this time. Therefore, it is best to sit still or lie down for 30-45 minutes after meals before going outdoors.
2. After drinking
Alcohol in wine is quickly absorbed into the blood by the digestive tract and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body.
3, in a bad mood
Exercise is not only physical exercise, but also psychological exercise. When you are angry and sad, don't vent on the playground. Sports medicine experts explain that people's emotions directly affect the normal function of the human body, and then affect the heart, cardiovascular and other organs. Therefore, bad emotions will offset the healthy effects of exercise and even have a negative impact.
Third, choose land.
Because of breathing a lot of fresh oxygen from the outside, it meets the needs of health during exercise, and the sports ground is better than flat and open AD, beaches, stadiums and other places with fresh air. Try to avoid the following places:
1, around high-rise buildings
Because there are many buildings, it is often easy to form strong and weak winds between buildings, which is called high-rise wind and is easy to catch a cold. In addition, buildings are not safe places, and falling objects upstairs will threaten the safety of exercisers.
2. Air pollution area
Such as industrial areas, places with strong chemical smell, chimneys, restaurants, etc., harmful gases and floating dust pollute the air very seriously. In these places, the inhalation of harmful substances increases, and exercise is not only useless but even harmful to health. Electromagnetic radiation exists in high-voltage lines, substations, radio and television transmission towers, satellite communication and navigation systems and other areas with serious electromagnetic interference to varying degrees, forming an "invisible smoke", which is extremely unfavorable to human health.
3. Near traffic arteries and intersections
The air in these places contains a lot of dust, which is mixed with many harmful substances. The increase of harmful substances inhaled into the lungs during exercise can induce asthma attacks, and also "implicate" organs such as heart, liver and kidney, and even cause cancer and harm.
Four. select
You can choose from several aspects according to your own conditions.
1, depending on age.
People have different energy and physical strength at different ages, and their tolerance and reaction to sports are also different. About 20 years old, energetic, you can choose high-intensity aerobic exercise, such as running, boxing, all kinds of antagonistic ball games and so on. These high-intensity exercises can effectively relieve mental stress, make the whole body muscles more developed, enhance endurance and physical coordination, and keep the body in good condition. About 30 years old, at the prime of life, you can do mountain climbing, pedaling, martial arts and other sports, not only to lose weight, but also to strengthen the elasticity of muscles (especially legs and hips). About 40 years old, you should choose to climb stairs, tennis, swimming and other exercises to strengthen your whole body muscles, so as to maintain normal weight and delay aging. About 50 years old, at this time, people's brain power and physical strength have dropped to unnecessary levels, and they are suitable for moderate exercise such as boating and golf, so as to strengthen the muscle strength and bone density of the whole body and improve their satisfaction with self-image.
2. Choose according to your interests
Choose your favorite project, so as to cultivate the eager mood before exercise. Research data show that the more interested you are in a middle school, the better your fitness effect will be.
3, according to the disease choice
You can't exercise without considering the fact that you have some kind of disease.
4. Patients with hypertension
Suitable for walking, cycling, swimming, etc. Through the repeated contraction of the muscles of the whole body, the blood vessels are relaxed and contracted, which helps to lower blood pressure.
5. Patients with heart disease
Patients with mild cardiac function can choose walking, jogging and other sports; Patients with cardiac function Ⅲ, Ⅳ or frequent angina pectoris can do some protective light exercise such as Tai Ji Chuan, so as not to increase the number of heartbeats.
6, asthma patients
Running, ball games, cycling, etc. Can induce asthma attacks, should not be carried out. Swimming, baseball, skiing and other sports can improve symptoms, especially swimming.
What are the fitness taboos?
1, taboo exercise after drinking
After entering the body, the wine is absorbed by the intestinal wall for about two hours, all of which enter the blood, a small amount is excreted through urine and sweat, and most of them are detoxified by the liver. Because the cerebral cortex is extremely sensitive to alcohol. After drinking, the cerebral cortex is excited and agitated for a short time. After a long period of inhibition, there will be a feeling of being slow and sleepy. At this time, the brain function is in an unstable state and the body's control ability is reduced. If you exercise the cerebral cortex in this situation and make great efforts, it will damage the brain function. And alcohol can promote muscle fatigue. Muscle needs a lot of blood and oxygen supply when working, and it often leads to fatigue because of insufficient oxygen supply and increased lactic acid produced by muscle. In addition, alcohol will accelerate the production and accumulation of lactic acid in muscle, slow down the elimination of lactic acid, which is not conducive to the recovery of the body and affects muscle growth. It can be seen that drinking alcohol before or after fitness is a taboo.
2. Stop exercising when you have a cold.
I used to hear some rumors: it doesn't matter if you have a cold, just go to the gym to exercise and sweat. Actually, this statement is misleading. Some people think that after taking part in fitness exercises and sweating, the symptoms of colds will be alleviated. This is because during exercise, the sympathetic nerve is excited, the heartbeat is accelerated, the breathing is accelerated, and the function of the defense system composed of white blood cells and other antibodies in the body is improved. In addition, when sweating, toxins in the body are excreted faster, which relieves cold symptoms. This happens only in young people with mild symptoms or strong immunity at the beginning of a cold. For most people, taking part in fitness exercises when you have a cold does more harm than good.
Don't exercise within one hour after meals.
Going to the gym immediately after a meal is easy to cause indigestion. For a period of time after eating, the food in the gastrointestinal tract fills the top of the diaphragm, which affects the movement of breathing. And after eating, the blood is concentrated in the digestive system. If you exercise at this time, the blood will be scattered to the sports organs for muscle work, which will affect the digestion and absorption of things. In addition, exercise organs are prone to dizziness, pallor, vomiting and other symptoms due to insufficient blood supply.
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