What is hypolipidemic exercise? As we all know, hyperlipidemia is also a disease, which may induce many diseases that are not good for the body, but we can achieve the goal of lowering blood lipid through exercise. Let's take a look at what a hypolipidemic exercise is, hoping to help everyone.

Exercise lowers blood fat 1 1. Endurance exercise

Fast walking, jogging, alternating walking and running, cycling, going up and down stairs, climbing mountains, swimming, boating, skating, skiing, roller skating and other fitness exercises that need to last for a certain period of time belong to endurance sports. Endurance exercise can make beneficial changes in blood lipids, and the average total cholesterol level of athletes decreases by 0. At 26mmol/L, the level of LDL cholesterol decreased by 0. 1.3 mmol/L, the level of high density lipoprotein cholesterol increased by 0 on average. 03 mmol/L.

Step 2 jog

When exercising, you should hold your head up, chest up, abdomen in, eyes straight ahead, shoulders relaxed, elbows bent about 90 degrees, and swing back and forth on both sides of your body with the rhythm of running, with the front sole touching the ground and the back sole touching the ground. The running speed is accelerated, the number of steps is increased, and the swing range of arms is also increased.

Step 3: Go quickly

When exercising, you need to hold your head up, chest up and abdomen in. Look straight ahead and relax your shoulders. Bend your arms and elbows about 90 degrees, and swing back and forth on both sides of your body with the walking rhythm. When landing, first land on the heel, and then land on the whole foot. The faster you walk, the greater your steps, and the greater your arm swing.

Step 4 climb the mountain

Climbing mountains is for fitness, not for competition. Be careful not to climb too fast to avoid damaging the knee joint. When going up the mountain, the center of gravity should move forward, and the steps should not be too big. When going down the mountain, you should also pay attention to control the speed not too fast.

Step 5 ride a bike

Riding a bicycle does not need to carry your own weight, and the knee burden is small during exercise. It is also a kind of exercise suitable for lowering blood fat.

Exercise to reduce blood fat 2 Warm-up exercise before exercise

Leg extension

There is a lot of pressure on the calf during running, so the calf muscles need to be stretched and relaxed after running.

Practice: arms apart, close to the wall. Legs apart, one in front of the other; Bend the front legs, straighten the rear legs, and straighten your feet forward; Put the heel on the ground; Feel the calf muscles stretch and hold for 15-30 seconds; Switch legs.

Ligament stretching

Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg.

Exercise: cross your legs and put your feet together; Bend over and straighten your knees; Try touching your feet or sticking your body on your legs; Hold 15-30 seconds; Switch legs.

Hip flexor extension

During running, part of the strength of leg lifting comes from the strength of hip flexors, so these muscles also need to be stretched well after running.

Practice: legs apart, one in front of the other; Keep your feet pointing forward and your body upright; Press the thigh by hand, and move the hip forward at the same time until the front of the hip and the upper thigh of the hind leg feel stretched; Hold 15-30 seconds; Switch legs.

Quadriceps (muscles in the front thigh)

Practice: stand upright, lift your left foot behind your back and grab it with your left hand; Knees as close as possible; The left hand slowly pulls the left foot to the hip until the quadriceps femoris feels stretched; Hold 15-30 seconds; Switch legs.

Triceps (lateral muscle of upper arm)

When you run, your upper body is also moving, so stretch your arms.

Practice: the left arm extends to the right side of the body; Press the elbow joint of the left arm with the right hand to make it as close as possible to the right shoulder; Hold 15-30 seconds; Change your arms.