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What are the common sports health care items?
Qigong is a comprehensive application of modern psychotherapy, physical therapy, natural therapy and information therapy. It can give full play to people's initiative, improve people's adaptability to natural and social environment through psychological adjustment, consciousness and physical exercise, and achieve a high degree of harmony and healthy development of "body" and "mind".

Tai Ji Chuan: Suitable for the weak and the chronically ill. Tai Ji Chuan involves the major joints and muscle groups of the whole body. Long-term adherence can improve the flexibility of joints, enhance the function of ligaments, and promote blood circulation and gastrointestinal peristalsis.

Walking: insist on walking more every day, taking steps instead of cars. Walking is not limited by age, physique and venue, and the amount of activity can be adjusted by itself. You can make full use of sporadic time to exercise, such as going up and down stairs and commuting.

Hiking can not only visit places of interest, but also exercise. Walking with head up, the speed is generally 60 ~ 90 steps per minute, or 5000 meters per hour, and the speed can reach 7000 meters. It varies from person to person and is based on feeling good about yourself. It is best not to be less than half an hour at a time. Shoes and socks should fit your feet and wear less clothes. Be safe.

Ball: (1) Fitness ball: increase the function of fingers and wrists, nourish the heart, improve intelligence and cultivate sentiment. Suitable for most people. As the saying goes, "ten fingers are connected to one heart", and the fitness ball has this effect. The human body has 12 meridians, of which 6 pass through the hand, and there are three Yin San Yang meridians, while the three meridians of the hand Taiyin, the hand Shaoyin and the hand Jueyin run through the palm. When practicing fitness ball, meridians can be closely linked with nerves and five internal organs, thus playing the role of dredging meridians and relaxing joints.

Exercise method of fitness ball: ① Hold two balls in one hand, rub them in the palm and move back and forth. Alternate left and right hands, every 3 ~ 5 minutes. You can let your left hand move more time and develop the function of the right hemisphere of the brain. (2) Hold the two balls in the palm of your hand with one hand, and gradually rotate alternately on the basis of friction rotation until the two balls rotate away from each other. The direction and function of rotation are the same as friction rotation. ③ Rotation with syllables. (4) Jumping and everting. ⑤ Two hands and four balls.

Everyone's palm is different. When choosing a ball, you should pay attention to choosing the one that suits your palm. And hollow spheres are preferred. Hollow balls do not consume physical strength, and the amount of exercise is relatively small compared with other balls.

(2) Table tennis: Playing table tennis can drive all organs and tissues of the whole body, and it has a comprehensive fitness function.

(3) Billiards: it is an international popular indoor entertainment activity, and it is a fitness exercise that integrates intelligence and physical strength, sports and entertainment.

(4) Badminton: suitable for all ages, and the amount of exercise can be controlled.

Dance: It is a kind of exercise that not only exercises the body, but also contributes to physical and mental health and cultivates sentiment.

Yangko: It is a simple and easy-to-learn fitness exercise.

Travel: you can broaden your horizons, increase your interest and exercise. You can go to a nearby place once a week and a distant place once a year.

Cycling: It is a technical exercise, so beware of traffic accidents.

Swimming: It is a full-body fitness exercise suitable for middle-aged and elderly people. The water temperature should be below 30℃, which is a cold bath.

(1) Physical and chemical stimulation of cold water can cause a series of changes in physiological functions of the body. Studies have shown that when the skin is stimulated by cold water, blood vessels contract, driving a large amount of blood into the viscera and deep tissues, so that the blood vessels of the viscera expand, and then the blood vessels of the skin expand again, and a large amount of blood flows from the viscera into the body surface, and the blood vessels of the viscera are in a contracting state, so that the blood vessels of the whole body continuously contract and move, keep the elasticity of the tube wall, prevent sclerosis, and enhance the function of the heart and brain. Cold water bath can make blood circulation better.

(2) Water pressure can improve cardiopulmonary function. When people stand in chest-high water, they will be subjected to the water pressure of 12 ~ 15 kg, so they must deepen their breathing to complete their breathing actions and exercise their breathing muscles. So swimming can increase vital capacity.

(3) It is beneficial to the exercise of each joint. When people are in the water, they will turn normal upright movements into horizontal movements, increase the activities of lumbar vertebrae and joints of limbs, and make the whole body get coordinated exercise.

(4) Stimulation of skin by chemicals in water can improve blood circulation and metabolism, protect skin and prevent skin diseases.

Middle-aged and elderly people should pay special attention to safety measures, swim together or in groups, and do not act alone to prevent accidents such as drowning. Wash or wipe your body for 3 ~ 5 minutes before entering the water, so that your body can gradually adapt before entering the water to prevent colds. During swimming, you should do what you can, and never go to the middle reaches of rapids and eddies. After swimming, dry your whole body with a dry towel and get dressed to prevent the sun.

Running:

(1) Long-distance running: a common sport that is not limited by equipment conditions. It is also a full-body exercise. During long-distance running, the activities of all parts and systems of the whole body are enhanced, and the vital capacity is increased, which can improve myocardial nutrition and reduce the occurrence of cardiovascular and cerebrovascular diseases. Promote the metabolism of the body, convert fat into heat energy, and have the function of losing weight and keeping fit.

When running, because of eliminating distractions and concentrating, the work fatigue of cerebral cortex can be recovered quickly, sleep can be improved, energy can be increased, and the sensitivity of various organs can be improved.

Running and sweating can excrete carcinogens such as lead, strontium and beryllium, so they have anti-cancer effects. In addition, it can also improve the body's immunity. Enhance the body's ability to scavenge free radicals, reduce the damage of free radicals to tissues and cells, and delay aging.

Running essentials: the upper body leans forward slightly, the legs bend slightly, and the center of gravity moves forward at a speed of 80 ~ 120 steps per minute, and each exercise should be kept for 30 minutes. It can also vary from person to person.

(2) Jogging: When a person is depressed, he can jog outdoors for 30 minutes. Long-term jogging as planned (better for middle-aged and elderly people in the evening) can refresh themselves and be beneficial to physical and mental health.

(3) Running in the same place: In case of rain, snow or windy weather, or when you can't go out for exercise for other reasons, you can change to running indoors in the same place, with 70-90 steps per minute for 65,438+00-30 minutes, first slowly and then quickly. It is best to sweat a little to achieve the purpose of exercising.

Skipping rope: This exercise can increase the vitality of various neurotransmitters in the brain and make the brain's thinking and reaction more flexible and agile. Jumping rope often can make people smarter and smarter. The rope head stimulates the thumb acupoint, promotes the whole body meridian circulation, and the feet touch the ground rhythmically, supplying the brain with more special energy, and improving intelligence and strengthening the brain. Skipping rope is not limited by time and place. In addition, kicking has the same effect.

Lifting dumbbells: it is a kind of exercise that makes the whole body muscles move with both arms, so as to achieve the purpose of strengthening the body. Generally, you should train for 30 minutes three times a week.

Do balance exercises: face the wall, straighten your hands, keep your palms close to the wall, make your body in a straight line, then bend your elbows and do series movements all over your body, 8 ~ 10 times a day, which is persistent and beneficial to your health. Standing and walking should be balanced, in a line, with steady steps, and avoid bad postures such as sideways, bending over and bowing. If you insist on doing these things, you can also get the effect of balanced exercise.

Practice squatting: if you prevent dizziness and other symptoms when standing upright, practicing squatting is the best exercise. The method is: if your legs are bent, you can squat completely. Stop after squatting 1 ~ 2 seconds and then stand up. If you are in poor health or the elderly, you can squat or bend your knees slightly, and gradually increase the intensity of squatting. Usually do it 2 ~ 3 times a day, 36 times each time. The important thing is to persevere.

Singing: It is an art and a sport. Singing can accelerate the decomposition of a substance called peptide in the brain, thus activating the whole body organs mainly in the lungs. Singing loudly to the blue sky and the earth every morning and evening or after work can prevent senile diseases such as chronic bronchitis and emphysema.

Climbing stairs: Facing climbing stairs with the mentality of climbing mountains can achieve a fitness effect similar to climbing mountains. Highlight the strength of lower limb muscles and ligaments, maintain the flexibility of lower limb joints, and enhance visceral function and cardiopulmonary function.

In recent years, with the increasing number of high-rise residential buildings, climbing stairs has become an inevitable activity in many people's daily lives. This activity is not limited by time and conditions, and it is simple, safe and reliable. It is a good method of national fitness exercise and is worth popularizing.

There are three ways to climb stairs: running and jogging are suitable for young people; Climbing stairs slowly is suitable for middle-aged and elderly people. Taking one floor as 12 level, and the height of each level as 20cm, you can climb six stair groups in one minute, and middle-aged and elderly people can climb four stair groups in one minute. It takes about 1 second to climb the first level. 12 takes 12 seconds, and it takes 3 seconds to change platforms. Climbing 12 stairs in 3 minutes is equivalent to going up to the 7th floor. It takes 2 minutes to go downstairs. Take a break. Repeat. It was only repeated once at first, and gradually increased to 2 ~ 3 times. Finally, it is generally stable in the state of repeating 5 times. Good health can be repeated 7 times, or more. The amount of exercise can refer to the pulse number, and it is generally appropriate to keep 1 10 ~ 120 times per minute. Or refer to 170. This kind of exercise can make you energetic and flexible. The best exercise time is half an hour.

Precautions for climbing stairs: choose the time in the corridor, where there are few pedestrians, and the stairs should be clean, ventilated and well lit. It is advisable to wear casual shoes with bare hands.