Types of exercise and fitness
1, endurance training plan
It is suitable for strengthening the body, improving the metabolic function of the heart, lungs and body, and restoring physical fitness. Such as walking, running, riding, swimming, boating, climbing, skipping, running, going up and down stairs, etc. It belongs to periodic and rhythmic repetitive sports and ball games.
2. Strength training program
It is suitable for strengthening muscle strength, improving joint function and eliminating local fat accumulation, and can be carried out with various special muscle strength training equipment.
3. Relax the training program
Suitable for relaxing body and mind, eliminating fatigue, and preventing and treating various physical and mental diseases. You can choose walking, Tai Ji Chuan, relaxation exercises, aerobics, qigong and massage.
4. Corrective and therapeutic projects
Suitable for treating certain diseases and disabled patients, targeted medical gymnastics and massage. For example, breathing gymnastics is used to treat asthma and emphysema. Gymnastics to exercise abdominal muscles is used to treat visceral ptosis. Spinal correction gymnastics, used to correct scoliosis, etc.
5. Training plan to improve joint mobility and flexibility
Suitable for joint dyskinesia and chronic joint pain, maintaining joint flexibility. For example, joint stretching gymnastics, joint loosening, and training of various joint activity trainers.
Common sports health care methods
1, side wall squatting wall
Squatting on the wall has the function of relaxing waist and regulating qi. Long-term exercise helps to relax the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi and blood in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will definitely achieve the goal of getting rid of illness and strengthening your body.
Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually inclined to the wall root), when squatting, the body exerts its strength, shoulders are buckled forward, chest is contained, the head cannot lean back, and the waist protrudes backward. Beginners should squat down and get up slowly. When the body is straight, hands akimbo, thumb on the back? Jingmen point? (12 soft rib end), press the other four fingers on the hips, take a deep breath, and then squat again according to the posture requirements, and gradually reach 30 consecutive squats, preferably twice a day. According to the above posture, you can squat anywhere and squat many times.
2. Walking and running
In ancient times, many people were in favor of walking, relaxing limbs, and walking slowly for hundreds of steps after meals, which would lead to gas loss and food loss, which would grind the stomach and easily rot. Taking a walk in leisure can nourish the heart, and taking a walk before going to bed can help you sleep.
Modern people admire running, which is a normal physiological stimulus to human body and a better way to prevent and treat diseases. As for how fast is the most suitable speed for running and how to control the speed, the researchers believe that running to improve physical function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be lower than half that of running.
Walking and running are the simplest forms of exercise, but whether walking or running, it is important to stick to it in moderation, so as to achieve the effect of health care.
Step 3 massage yourself
Self-massage refers to a method of applying certain massage techniques to certain parts of the body or acupoints, which is suitable for people at all levels and is used to prevent and treat diseases. It can relieve fatigue and cheer up. Enhance muscle strength, smooth joints, promote smooth qi and blood, and regulate spleen and stomach functions.
Prepare to sit still for 3 minutes before the operation, get rid of distractions, have a calm mind and relax all over, then follow your heart, combine movements and carry out natural massage.
(1) press the ear hole with your palms flat, and then suddenly let go. After doing it for more than ten times in a row, massage it from top to bottom with your thumb and forefinger for 20 times (thumb behind auricle and forefinger in front). Massage the earlobe for another 30 times, and the ear feels hot. Once in the morning and once in the evening, it can strengthen the body, eliminate diseases and prolong life. If this method can cooperate? Ming ancient days? Exercise is better. That is, press the two ear holes tightly with the palm of your hand, put your five fingers behind your head, and then tap the back of your head with three fingers in your hands for more than ten times, or press the middle finger with your index finger and bounce the back of your head with your index finger for more than ten times. ? Ming ancient days? From beginning to end, you should close your eyes and rest your mind. Persistence can achieve the effects of strengthening the body, refreshing the mind and preventing and treating ear diseases.
(2) Rub it on the bath surface by hand first, then massage it from the Xiang Ying point on the nose to the bright points on the eyes, then rub it to the Tang Yin point, the temples on both foreheads, and then rub it back to the nose. Massage up and down, left and right in this way will have a refreshing effect.
(3) Rub the sun with your thumb or forefinger to fix the temples on both sides respectively, and make a small-scale circular rotation, so that the stressed part drives the subcutaneous tissue there to make a repetitive, uninterrupted, rhythmic and gentle rotary friction. Has refreshing effect, and can be used for treating common cold and eye diseases.
(4) Rubbing the abdomen with one palm or folded palms, touching the middle cup in a clockwise circumferential rhythm, has the function of strengthening the spleen and stomach.
The benefits of fitness
① Bodybuilders should have strong willpower, strict requirements and perseverance;
(2) each action is required to be repeated many times and completely in place;
③ Take the fitness methods of combining local exercise with whole body exercise, equipment exercise with dance exercise;
(4) Properly control the diet, but not limit the intake of water and minerals;
⑤ Every exercise will produce muscle soreness, and continuous soreness and recovery can play a role in fitness. The effect evaluation of aerobics is once every three months.
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