Main sports types
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.
Exercise health care method
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.
⑤ Rub your hands and feet. The medial upper limb is from top to bottom, and the lateral upper limb is from bottom to top. The lateral side of the lower limb is from top to bottom, and the medial side is from bottom to top, 3-5 times each. Has the health-care functions of dredging meridians and regulating qi and blood.
⑥ Rub your hands in the wind pool, and then rub them back and forth in the wind pool and wind room around your neck for 30 times, which can refresh your mind and treat colds, headaches and cervical spondylosis.
⑦ Rub Shenshu's palm against both sides of the waist from top to bottom to the lumbosacral part, which will make you feel warm, strengthen your waist and kidney, and can treat low back pain, frequent micturition and other symptoms.
⑧ Wipe the spring. First heat the palm of your hand, and then rub the Yongquan point of your foot respectively. This method has health care function and is often used to treat neurasthenia and insomnia.
Main training methods of sports
At the top of the sports pyramid is strength training twice a week. Strength training can make people have hard bones, strong muscles and vigorous metabolism. Strong muscles also help to burn more calories, which is also very beneficial to lose weight. In fact, this kind of exercise will not only reduce the incidence of cardiovascular diseases such as coronary heart disease and hypertension, but also have a good preventive effect on other diseases such as diabetes and colon cancer. Doing this kind of exercise can be done once or in groups. If every time 10 minute, * * * do it three times. If you want to lose weight, you should exercise for at least one hour every day.
The first layer: sports in life. Times: Several times a day. Time: accumulated more than 30 minutes every day. Strength: moderate. Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you don't have a chance to do gardening, you can walk and ride more, preferably for more than 30 minutes at a time. In housework, cleaning windows, mopping the floor and washing clothes can all have a good exercise effect.
The second layer: stretching. Times: 5 times a week? Seven times. Time: 6? 10 actions, each lasting 30 seconds. Strength: Stretch to feel tight. This kind of exercise mainly includes yoga, stretching, aerobics and so on. Office workers should stretch their shoulders, neck and back more, for example, standing against the wall with their hands up along the wall? Climb the wall? ; Hold your hands behind your back and stretch your back; Put your hands above your head, bend back and stretch your abdomen.
The third layer: aerobic exercise and leisure exercise. Times: 3 times a week? Five times. Time: more than 20 minutes each time. Strength: medium to high. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. This kind of exercise can exercise heart and lung function, and leisure exercise can also cultivate sentiment. Heavier people can choose to swim first to reduce joint load.
The fourth layer: muscle movement. Times: twice a week? Three times. Time: every 10 action 1 group. Do 1？ Group three. Strength: slightly more than muscle load. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Suitable for daily training are sit-ups, standing (first do a push-up, then close your legs, stand up and repeat the above actions), and you can also do some dumbbell upper limb weight-bearing exercises.
The fifth layer: static activities. Do not exceed 60 minutes. Such activities include watching TV, playing computer and working. Although sitting consumes energy, the amount is very small. It is best to sit 1 hour and get up and exercise. For example, office workers can stipulate to stand for 3 minutes or do a set of stretching exercises after coming back from the toilet.
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