There are still some things to pay attention to when warming up. I believe many people have used this sport to exercise in primary and secondary schools. Proper exercise is good for health. Exercise can lower blood sugar. Learn how simple exercise can effectively exercise. Let's act quickly!
How to keep fit effectively with simple exercise 1 1, climb stairs.
Climbing stairs is a kind of exercise that combines fitness with daily life. It is a simple, effective, portable and adjustable exercise method, which is favored by residents of high-rise buildings in metropolises all over the world.
Climbing stairs is a more intense form of aerobic exercise, and the exerciser must be healthy. Generally, walking, running, multi-stage jumping and jumping are adopted. Exercisers can choose their own exercise methods according to their physical condition and environmental conditions. Beginners should start at a slow speed and last for 20 minutes, and gradually speed up or extend the duration with the improvement of physical fitness. When the physical endurance lasts for 30 ~ 40 minutes, you can gradually transition to running, jumping or multi-level stair climbing.
Step 2 jog
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity.
You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, a 60-year-old person's heart rate during jogging should be 180-60= 120 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week. For patients with chronic diseases, it is advisable to choose a low-intensity and short-duration scheme, for middle-aged and elderly people and people with poor physique, it is advisable to choose a low-intensity and long-duration scheme, and for young people and people with good physique, it is advisable to choose a high-intensity and short-duration scheme.
3. Running and walking alternate.
There are two ways to run and walk alternately. One is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking, and gradually transition to jogging instead of walking with the enhancement of physical adaptability. Exercise time can last 20 ~ 30 minutes, not less than 4 times a week. Suitable for beginners and the elderly and infirm.
Step 4 ride a bike
The exercise effect of cycling is no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise: beginners generally push 60 times per minute; For exercisers with a certain foundation, the pedaling speed can reach 75 ~ 100 times per minute. Exercise time should not be less than 30 minutes each time and not less than 4 times a week.
Step 5 swim
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, a 60-year-old person's heart rate during swimming can be controlled at180-60-10 =110 times per minute.
How can simple exercise effectively strengthen the body? Simple indoor exercise can help you keep healthy.
1, twist your waist
In the same preparation posture, the thumb is in front, the other four fingers are behind, around the crotch, and then you can turn clockwise or counterclockwise, slowly and forcefully.
Step 2 pat on the shoulder
Turning the waist is combined with patting the shoulder, with the right palm patting the left shoulder and waist to the left, and the other hand patting the lumbosacral part, and vice versa. Because there is Jianjing point on the shoulder, tapping this point can dredge the breath, promote qi and promote blood circulation.
Step 3 kick and kick
Stand still, swing your upper arm, straighten your lower limbs, tighten your toes, try to be in a straight line with your lower limbs, and kick as high as possible, just like walking forward in practice.
Step 4 jump rope
When skipping rope by hand, the movements of hands and feet should be coordinated and coordinated. This action can activate qi and blood, accelerate blood circulation, improve fatigue, and persist for about one minute.
5, fingers as a comb
Comb your hair with the back of your nails for 30-50 times, then pull your ear, pull the tip of your ear for 5 times, pull your earlobe for 5 times, and finally rub the outermost helix for 20-30 times. Then use the palms of both hands to beat 2-3 times from the waist to the heel and from the inside of the calf to the sides of the navel, and the whole set is over.