Running is the oldest and most primitive form of exercise. Long-term running is very helpful to human heart and lung function. Even better, long-distance running can continue to burn fat and achieve the goal of losing weight. Many middle-aged and old people and young people will think that this is a kind of exercise that can exercise.
Morning exercise-square dance:
My first contact with square dance was with my parents. I saw them simply walking and moving their arms and legs. I thought it was such a simple exercise, but I danced with my parents myself. Although this action is simple, it can make you sweat a lot and exercise your coordination ability. It is a very good exercise for middle-aged and elderly people, and of course it is also a favorite of women.
Morning exercise-playing basketball;
Basketball is an antagonistic sport. Of course, it is men's favorite, because no matter how old you are, as long as you love playing basketball, you will be regarded as friends and brothers. There are only brothers under the basketball court, and there are no enemies on the basketball court, so this sport is also very popular. The stimulation of goals, the charm of steals, the speed of breakthrough and the final force of blocking are enough to make you fall in love with this sport.
Morning exercises-Tai Chi;
Tai Chi is an ancient sport. Long-term exercise can strengthen the body and cultivate qi in the body, but it is necessary to have a special teacher to teach and learn together to achieve the purpose of exercise. Now, such an ancient boxing method has been innovated, which is more suitable for middle-aged and elderly people to exercise. If you play Tai Chi in the morning, you can play your young and good mood.
Morning exercise-playing badminton;
For many people, badminton is not a strange sport, but how many people can really play badminton? However, physical exercise is not a professional competition. If a couple, two brothers and two friends play badminton for a while in the morning and sweat and rush home, will it be beautiful? As long as you keep exercising, there will always be a court suitable for you. Who is the king who waved to you? what do you think?
Morning exercise-playing table tennis;
Table tennis is called the national sport of China, and people who play table tennis also account for most of the population in China. Therefore, a sport that doesn't look tired will add a lot of color if it is full of difficulties such as fighting, spiking and pumping, so table tennis is also a good sport.
Morning exercise-yoga;
In the summer morning, there will be a special teacher in the square to teach you yoga. With the feeling of flowers and birds in the morning, yoga can calm your mind, purify your soul and make you have a good body.
What are the sports suitable for morning exercise? The 28-style body-building method is a popular fixed step exercise in China. It has a full set of ***8 movements, and each movement tries to pull the body to the maximum.
Clinically, it has been proved that fitness ball has a significant effect on the treatment and prevention of hypertension, neurasthenia, cervical spondylosis and other chronic diseases, which is conducive to the prevention and treatment of nervous system diseases of hands and arms.
Standing pile exercise is an effective folk fitness exercise in China. Its main function is to rest the central nervous system, strengthen blood circulation, promote metabolism and improve human immunity, which has a good effect on people's physique and the prevention and treatment of various chronic diseases.
Eight-style exercise in the morning
Eight-style aerobics is a kind of fixed step aerobics deeply loved by our people. It has a full set of ***8 movements, and each movement tries to pull the body to the maximum. Breathing five times at a time (that is, breathing five times at a time) not only has a good effect on strengthening bones and joints, but also has obvious preventive and therapeutic effects on respiratory, digestive and cardiovascular diseases. The specific morning exercise methods are as follows:
Ssangyong goes out to sea: put your hands forward (palms down), raise them to shoulder height, and breathe in slowly and deeply.
The second tiger hide: reverse palm (palm up), put your hands back, extend back to the axillary midline, tilt your head back to the maximum and exhale slowly. Be careful not to hold your chest out when you spread your hands backwards, so that the sternoclavicular joint can be spread backwards and outwards. You'd better feel sore when doing this action.
Go straight to Han Xiao: raise your hands forward to your chest, cross your hands, press your right thumb on your left thumb, and then gradually raise them to your head. Elbows should be as straight as possible. When raising your hand, stand on tiptoe to the maximum and inhale slowly.
Underwater Tang Ming: Put your hands together, dive slowly, put your hands behind the pillow and then behind your ears, spread your hands to your chest, then press your fingers backwards, tilt your head upwards and backwards to the maximum, slowly bend down step by step, and press your hands to the ground as much as possible. Exhale slowly
Hold the moon with both hands: bend over gradually, palm forward, circle to both sides, palm backward (inhale slowly), then put your hands on your chest, circle your hands, palm up, and exhale slowly.
Lift the sky: slowly raise your hands to the maximum, and keep your elbows as straight as possible, for example, lift a thousand pounds. Head back, palm back, then hands apart, slowly down to your sides (exhale slowly).
Three sets of landing: raise your hands forward to shoulder height, palms forward, and then kneel down (slowly inhale). This action requires hands at right angles to the trunk, trunk to thigh, thigh to calf.
Stealing: Stand up slowly with your backhand, and your hands will droop naturally. Exhale slowly
This eight-style fitness method does morning exercises 1~2 times a day, each time 15~20 minutes.
Morning exercises and ball games.
Although the exercise method of fitness ball is simple, the effect of strengthening the body is very outstanding. It can dredge channels and collaterals, regulate qi and blood, strengthen five internal organs, regulate the central nervous system of the brain by stimulating acupoints on channels and collaterals and Laogong acupoint on the palm, and has the functions of promoting appetite, lowering blood pressure, strengthening brain, improving sleep and strengthening physical strength. Long-term persistence can strengthen the body, eliminate diseases and prolong life.
Clinically, it has been proved that fitness ball has a significant effect on the treatment and prevention of hypertension, neurasthenia, cervical spondylosis and other chronic diseases, which is conducive to the prevention and treatment of nervous system diseases of hands and arms. Because the palms and fingers of both hands are closely connected with the internal and external organs of the body, all organs of the body have reflection points (or projection areas) on their hands. Pulling the ball with your fingers will cause the ball to massage and stimulate many parts of your palm. Finger activities involve several main meridians of your hand and some organs related to your fingers. So the fitness ball seems to be a local exercise on the surface, but it is actually a whole body fitness exercise. When choosing a fitness ball, it is mainly based on the size of the palm. Generally speaking, medium and small sizes are suitable for beginners. After proficiency, you can increase the model or increase the number of balls.
Single-ball spin throwing: take a fitness ball in one hand and spin it in your hand, left or right. You can also rotate up and down.
Take the ball with one hand and throw it up gently, so that the ball can be caught after leaving the palm of your hand, which increases the sense of space and the times. One-handed rotation and throwing are the basic movements in the initial practice, and both hands can practice with a ball at the same time.
Double-ball rotation: hold two balls horizontally with one hand and turn them left or right with your fingers. You can also rotate up and down. You can practice with two balls in one hand, which is the most commonly used method.
Three-ball rotation: Hold three balls horizontally with one hand and only rotate left or right. Practice alternately with your hands.
Four-ball rotation: Hold three balls horizontally with one hand. To increase the weight, put another ball on it and turn it left or right. Practice alternately with your hands.
Two-handed ball rolling: hold three balls or four balls in a string with one hand, and the two hands should have a proper distance and height to roll from one hand to the other.
Throw two balls with one hand: hold two balls with one hand, throw one up, throw another ball when the ball falls, put the first ball in your hand, leave only one ball in your hand, and throw the other ball into the air above your hand repeatedly, and repeat the practice.
Morning exercise standing pile method
Standing pile exercise is an effective folk fitness exercise in China. Its main function is to rest the central nervous system, strengthen blood circulation, promote metabolism and improve human immunity, which has a good effect on people's physique and the prevention and treatment of various chronic diseases.
Relaxed and natural
Pine trees represent relaxation. When practicing, not only the muscles of the whole body should be relaxed, but also the spirit should be relaxed. To be quiet, get rid of all distractions when practicing, and put the whole mental activity into a quiet state wholeheartedly. Naturally, when practicing, don't force it. Seek nature, especially breathing.
attitude
There are many postures of standing piles, which can be divided into basic postures (double posture and single posture), rest postures (bag-inserting posture and waist-sticking posture), high postures (pressing posture, bag-holding posture and forward posture), middle postures and low postures. This paper mainly introduces the double form in the basic form of morning exercises.
Double basic form is the most basic form of standing pile, and everyone can exercise except those who are seriously weak. When practicing this pose, the height of the pose is about one punch lower than when the human body is upright.
ask
When practicing, the mind is quiet, breathing naturally and relaxing physically and mentally; Feet parallel and apart, shoulder width; Knee slightly bent, slightly inward buckle; Both feet are equally focused, such as the tree takes root, avoiding all the weight falling on the heel, the waist is vertical, and Xu Yusheng is tall and straight; Hips adducted, shoulders relaxed, armpit empty; The arm is slightly bent, naturally drooping and slightly abduction; Keep your head and neck straight, relax your neck and breathe naturally. If you do morning exercises in this posture, the practitioners will feel relaxed and comfortable, that is, the pine trees will stand upright.
Matters needing attention
We should carefully understand the movements and essentials and exercise step by step. Beginners should practice the double basic formula first, and don't mix several different kung fu skills to avoid confusion. We should master the amount of exercise. Generally speaking, the amount of exercise is related to the time of standing pile, the height of pose and the amount of body support (that is, the weight of the practitioner). Short standing time, high posture, small support and relatively small exercise, otherwise it will be big. As morning exercises, do 1~2 times a day for 20~30 minutes each time, and the length of exercise should follow the principle of gradual progress, so don't be forced. Before practice, you should rule out defecation and unbutton your clothes. Don't practice on an empty stomach. After practicing martial arts, you should slowly do the action of receiving martial arts. Slowly straighten your knees and stand still 1~3 minutes, or slap your hands on the lumbosacral part 15~20 times. For beginners, after standing on the pile for 3~5 minutes, their knees gradually feel hot or vibrating. If it is unbearable for a while, they can stand up and have a rest, and then continue to squat. Don't cling to the old and weak, in case the loss outweighs the gain.
What are the 3 1 exercises suitable for morning exercise, which are beneficial to lung and intestine function and strengthen abdominal and hip muscles?
Preparation: Stand up, feet together, shoulders straight.
Put your hands behind your back, hold your thumb tightly (put your left hand on it), put your index finger down, focus on the soles of your feet, bend your knees, tighten your abdominal muscles, and slowly lean forward. The lower the better, the child should feel good. Put your hands up, point your fingers at the ceiling, return to the ready state, and change the position of your hands before doing it.
2, "heating" muscles and accumulating physical strength
Preparation: Stand with your toes slightly apart and your heels together. If you have good physical strength, your feet can be shoulder width.
Stand on tiptoe, pay attention to your body stability, lift your hands from both sides, palms facing each other, tighten your hips and lift your chin slightly. Do it when you are ready. An hour in the morning is worth two in the evening. Whether for students or office workers, the morning is the most essential part of the day, and it is no exception for female compatriots who want to exercise. Exercise in the morning can not only help you improve your mental state, but also help you adjust your thinking and improve your work efficiency. In fact, it is not only good to do morning exercises, but also good to do evening exercises. What are you waiting for? Let's do it together.
3. Improve pelvic blood circulation, promote gastrointestinal function, and develop back, shoulder and leg muscles.
Preparation: Stand with your feet together, your instep straight, your hands above your head and your palms inward. The muscles in the abdomen are tight. As long as you don't feel hamstring injury, lean forward as slowly as possible, and hold your thighs and calves with your hands from behind. Hold your left hand on your right hand and put your forehead on your knee (or thigh). Return to the ready state and change the position of your hand before doing it.
4. Strengthen the cardiovascular system, spine, back muscles and gluteal muscles.
Preparation: Sit on the ground with your feet crossed, your left foot above your right foot, your back straight and your hands crossed. Similarly, your left hand is above your right hand, and your knees are raised, just being hugged by the back of your hand.
Abdominal muscles are tight, and slowly lean forward until your head touches the ground and your knees are flat. Go back to the ready state and change the position of your hands and feet before doing it.
It has a good effect on the function of liver and gallbladder, and can relax the muscles of the neck.
Ready: land on all fours. The center of gravity is on the curved right foot and the left foot is straight back.
Put your hands on your knees, bend your back, slowly turn your head to your right shoulder and look back, staring at the relaxed back muscles. Go back to the ready state and do it in another direction.
6, strong abdominal muscles and back muscles
Preparation: Sit facing the wall with your knees bent, your feet on the ground, your elbows bent, and your back supporting the ground.
Knees against the chest, hands straight, feet straight up, feet straight, eyes on toes, body as close as possible to the thigh. Chin close to knee. Do it when you are ready.
7. Morning exercises for facial care
If you don't want to relax your facial skin, and don't want to resort to plastic surgery and drugs, you might as well do a set of facial morning exercises every day. Put on loose clothes that can't cover your neck, gently apply skin care products to your dry face, sit in a chair, lean back, and start inhaling through your nose and exhaling through your mouth.
Methods: Take a deep breath, and then forcibly blow the exhaled air to the nose. Exhale should be like this: exhale through the right corner of the mouth and close the left corner of the mouth; Then exhale through the left corner of your mouth, and the right corner of your mouth is closed. Inhale slowly and deeply, and delay breathing for 3 ~ 4 seconds. After bulging the cheeks, the inhaled air is forced to eject from the closed lips.