As soon as they hear that they are going on an outing, many people will be eager to try. Simple, economical and easy green fitness exercise can make people stay away from the hustle and bustle of the city, bathe in the fresh air in the mountains and feel comfortable. But what should we do? You might as well choose your favorite exercise style according to your hobbies.
Outdoor fitness exercise suitable for middle-aged and elderly people
stop
Many people think that walking is a sport for young people. In fact, middle-aged and elderly people are also very suitable for walking. In the spring days, walking fitness is a good choice, which brings many effects to the human body! For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
Ride a bike
If middle-aged and old friends don't like walking, they can also choose to ride bicycles, and the effect is the same. Riding this kind of bicycle that relies on physical strength and watching the picturesque scenery on the roadside not only exercises the body, but also makes you feel carefree. Suddenly, they feel that this is not only a fitness exercise, but also a pleasure of spiritual exile.
There are many corresponding acupoints on human hands and feet. When you hold the handlebar tightly and pedal your bike hard, you have actually started acupoint massage unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue. It is suggested that free riding is unlimited in time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of how many kilometers per hour, which can effectively strengthen the stimulation of the heart and lungs and exercise the cardiovascular system of people; Intermittent riding method can alternate fast and slow riding, such as riding slowly for 5 minutes, riding fast for 5 minutes, and then repeating this cycle several times; Aerobic cycling is mainly at medium speed, which generally takes 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.
climb mountains
Mountain climbing is an excellent aerobic exercise. Middle-aged and elderly friends can often climb mountains, but be careful not to overdo it. You'd better have someone to accompany you when climbing the mountain. The air in the mountains is unusually fresh, which is conducive to improving lung ventilation, increasing vital capacity, improving lung function, and enhancing the contractility of the heart. Rugged mountain roads are conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial modification, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs. In addition, overlooking from the top of the mountain can relieve the fatigue of eye muscles and relax the nervous brain.
Everybody knows push-ups! Many male friends like to do push-ups, because doing push-ups for a long time can exercise muscles and shape a perfect figure, but few male friends do one-handed push-ups. This article will introduce how to do one-handed push-ups and the correct breathing method of push-ups. Let's study together!
How to do one-handed push-ups
Can you do push-ups with one hand? Seeing that some people can do push-ups with one hand seems very powerful. In fact, it is ok to master the skills and do push-ups with one hand. How to do one-handed push-ups Let's first look at the essentials of one-handed push-ups and how to switch one-handed push-ups with both hands.
How to do one-handed push-ups
1. Spread your legs to shoulder width (to find balance).
2. Put the back of your hand behind your back and try to stabilize your center of gravity on your right hand.
3. After everything is ready, bend your arm slowly, exhale when you put it down, inhale when you push it up, and control your waist and abdomen so that your body center is always on your right hand, and you can't relax and collapse.
4. At the beginning of training, use the other hand to assist, don't go back completely, find a sense of balance, and then slowly try to use only one hand.
How to transition from two-handed push-ups to one-handed push-ups
Main process
Gradually reduce the distance between arms during training until it becomes a heart-shaped support, and then transition from heart-shaped support to one-handed push-ups. The principle is gradual.
How to transition from heart-shaped push-ups to one-handed push-ups
When you can do two groups of 20 heart-shaped supports in each group (it is required to do it at a constant speed for about 2 to 3 seconds in each group to avoid the influence of inertia, so as to fully exercise every part that should be exercised), you can start to move in the direction of one hand. Of course, this transition process is still skillful. It is difficult to keep balance with one hand at first, so you can appropriately increase the distance between your legs, and then in the later training process, you can gradually narrow the distance between your legs until your legs are together.
Although this method looks stupid, it is very effective. If you persist for a long time, you will see unexpected results. Because in the long-term step-by-step process, the foundation of doing push-ups has become very solid, and muscles can accept this change and naturally transition to one-handed push-ups.
Correct breathing method of push-ups
Push-ups are a good way to exercise. Mastering the correct breathing method can better achieve the purpose of exercising. Let's learn the correct breathing method of push-ups.
Correct breathing method of push-ups
1. When doing push-ups, exhale when leaning down and exhale when going up. Don't make mistakes. This is a breathing method suitable for most people, and this method is generally acceptable. The amount of exercise varies according to the individual's physique. 200 exercises a day is normal and can be divided into groups (5 to 8 groups). It is important to do it step by step. The breathing rhythm when doing push-ups should be determined according to the frequency of your ups and downs (the flexion and extension of your arms makes your body ups and downs).
jogging
Jogging is a simple and practical exercise, which has a good effect on improving cardiopulmonary function, reducing blood lipid, improving metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate the excitement and inhibition of cerebral cortex, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
Do warm-up activities for 3-5 minutes before jogging, such as stretching and unarmed exercise. Jogging speed should be controlled at 100-200m per minute, and each exercise time is about 10min. The correct posture of jogging is to make a fist with both hands, and the pace is even and rhythmic. Pay attention to landing with the forefoot instead of the foot, and do finishing exercises after jogging.
Exercise time should be in the morning and evening, and you should choose a place with fresh air and smooth roads.
fly a kite
Flying kites in spring can breathe fresh air, clear your head and promote metabolism. When flying a kite, you can move your whole body joints, stretch your muscles and promote blood circulation; Metabolism, improve blood circulation, look up and see far when flying kites, regulate eye muscles and nerves, and eliminate eye fatigue.
Instructions for outdoor sports for middle-aged and elderly people
Wear loose clothes during exercise, not too tight, so as not to affect physical activity and deep breathing during exercise. Pay attention to keep warm in winter and heat dissipation in summer. Because most sports are foot weight-bearing sports, comfortable sports shoes are essential. Shoes should be the right size, and the soles should not be smooth to prevent slipping and falling when walking. When going out for a walk, you should bring personal protective equipment, including a hat and sunglasses. If you go out for more than half an hour in summer, you should apply sunscreen to the exposed parts. Take a bottle of water and some candy or biscuits.
The sports ground should be far away from the main road. First, we should consider safety. There are more cars on the main road and fewer cars, which is prone to accidents. Second, the automobile exhaust emissions on the main roads are serious, and the air is turbid and polluted seriously. Moving along the road is equivalent to exposing yourself to exhaust gas.
The amount of exercise should be gradual, and should not exceed 10% per week. In addition to the above exercise standards, for the elderly and infirm, exercise is based on the principle of not being tired. Eating too much makes you feel bad, slow recovery and bad for your health.
Old people who are inconvenient to walk can walk slowly with crutches or hand carts accompanied by their families and enjoy the sunshine and fresh air outside.
Exercise itself is a physical stress phenomenon, which participates in the process of catabolism and energy consumption. Generally speaking, due to the contraction of muscles, tendons and connective tissues attached to bones are pulled, and these tissues may be slightly torn (visible under the microscope). If given enough nutrition, a certain period of rest and recovery, the body gradually adapts to this stimulus, so that the muscles and tendons are at a higher level than before exercise. Therefore, regular moderate exercise can enhance muscle strength, endurance, bone density and connective tissue strength.
Excessive exercise is harmful. If you don't have a good rest after exercise, the minimally invasive tissue can't fully recover, which will cause chronic injury; Exceeding the amount of exercise that cardiopulmonary function can bear can make the circulation and respiratory system abnormal and make the primary disease attack. Some old people are unwilling to show weakness, unwilling to exercise, and exercise beyond their ability.
This kind of excessive exercise is not only unhealthy but also harmful. It can lead to cardiovascular accidents and falls.
Expansion: What fitness exercises are suitable for middle-aged and elderly people?
1, square dance
Square dance is suitable for the elderly who are agile and energetic. With music, body dancing, whole body moving, all cells in the body have been exercised, sweating like rain, carefree after exercise. Square dance can also cultivate sentiment, make old people love music and show their enthusiasm for life again.
Step 2 do gymnastics
Doing gymnastics is also an exercise for the whole body. Stretching the limbs and relaxing every nerve in the body can alleviate the stiffness of the limbs of the elderly.
Step 3 play tai chi
Tai Chi is a gentle sport, which is very suitable to be described as "there is movement in stillness, and there is stillness in movement". Taiji can help the elderly to coordinate and balance, and it is also very helpful to the softness of the body. It is more likely to become a hobby of old people, not just exercise.
Step 4 wipe your face
After waking up in the morning, many people are used to rubbing their eyelids with the back of their hands, which is conducive to clearing their heads. Rub your eyes before rubbing your hands and face. First, use the middle finger of both hands to rub the "Xiang Ying point" beside the two nostrils several times at the same time, then rub it up to the forehead, then separate it to both sides, and rub it down along the cheek until the chin tip meets. Rubbing the face for 30 times repeatedly can promote the blood circulation of the face, enhance the cold resistance of the face skin, refresh the mind and prevent colds.
Step 5 bite your teeth
Gently close your lips, knock your upper and lower teeth on each other dozens of times, occasionally turn your tongue, and lick your upper jaw several times with the tip of your tongue. It can promote the blood circulation of the mouth, teeth, gums and gums, increase saliva secretion, thereby removing dirt and improving the dental caries resistance and chewing function.
6, quite abdomen
Lie on your back, straighten your legs and take a deep breath. When inhaling deeply, the abdomen is forced to stand up, and when exhaling, relax. Repeated abdominal lifting 10 ~ 20 times can enhance the elasticity and strength of abdominal muscles, prevent abdominal muscle relaxation and fat accumulation in the abdomen, and have the effect of invigorating stomach and helping digestion.
7, arm running
Instead of walking with arms instead of feet, arm running uses movable arms instead of running. Because arm running is not limited by sports venues, there is no risk of injury, which is very suitable for the elderly.
8. Kick your leg
Clapping thighs can be regarded as a compound action to stimulate meridians, and can also treat diseases of gallbladder, stomach and bladder. Kicking is suitable for almost every elderly person.
The basic action of patting thighs is very simple. Hold your hands in an empty fist and beat the front and both sides of your thigh hard, ranging from 200 times each, until your thigh feels numb.
9. Press your palm.
Clapping therapy is similar to massage. By stimulating the meridian points and hand reflex areas of both hands and palms, the meridians can be dredged, the cold in the body can be eliminated, and the human immune function can be improved. Clapping therapy can improve many chronic diseases, including hypertension, diabetes, liver disease and stomach disease.
10, breast enhancement brush
There are two thymus glands on the human sternum. With the increase of age, the thymus will gradually shrink, and most of the thymus in the elderly will be replaced by fat. If the thymus shrinks prematurely and the concentration decreases, it will accelerate people's aging, and people's disease resistance will become worse and worse, which will affect their life span. Chest rubbing is an important way to regulate thymosin and improve immunity, which can make "dormant" thymocytes in an active state, increase the secretion of thymosin and act on various organs and tissues.