1 swimming. This is a full-body exercise. When paddling with both arms, both legs are pumping water or kicking water, and all muscles of the whole body are exercised, especially when the upper limbs are swinging and paddling, pectoralis major, deltoid muscle and triceps brachii are the most direct beneficiaries. At the same time, water flow is a natural massage for human body. Because paddling and fetching water are alternately tense and relaxed, swimming will make muscles soft and elastic. Therefore, regular swimming can make the body symmetrical and smooth, which is most suitable for girls to lose weight and shape.

2 jogging. Jogging can enhance respiratory function, increase vital capacity and improve human ventilation. The oxygen supply during jogging can be 8 ~ 12 times more than that during sitting. Jogging can strengthen and thicken the heart muscle, which has the function of exercising the heart. The advantage of cycling is unlimited time and speed, and its main purpose is to relax muscles and deepen breathing, thus alleviating physical and mental fatigue. Due to the special requirements of riding, the arms and trunk mostly work statically, and the legs mostly work dynamically. When blood is redistributed, there is more blood supply in the lower limbs, and the change of heart rate varies according to pedaling speed and terrain fluctuation. The body is in urgent need of nutrition supplement and waste discharge, so the heartbeat is often 2 ~ 3 times higher than usual. Repeated practice like this can make the myocardium developed, the heart enlarged, the myocardial contraction strong and the elasticity of the blood vessel wall enhanced. Therefore, lung ventilation, vital capacity and respiratory function have all increased.

3 ride a bike. Riding is unlimited in time and intensity, free and relaxed, which helps to relieve physical and mental fatigue caused by the pressure of life and work. Cycle generally includes intensity cycle and intermittent cycle. Intensity cycling can determine how many kilometers you ride every hour, such as riding for half an hour at a speed of 20 kilometers per hour; You can also set the pulse to 120 times per minute and ride a bike for half an hour. This method can effectively strengthen the stimulation of heart and lung and exercise people's cardiovascular system. The specific methods of intermittent riding are slow riding and alternating riding, such as slow riding for 5 minutes, fast riding for 5 minutes, and then repeat this cycle several times. Aerobic cycling is mainly at medium speed, which usually takes 45-60 minutes. When exercising in this way, we should pay attention to strengthening deep breathing, which has special effects on losing weight and improving cardiopulmonary function. In training, it is best to use the above methods alternately.

4 aerobics. During aerobic exercise, the range of activities of all joints in the whole body is relatively large, so we should first carry out simple warm-up activities such as walking, running and moving joints. One-time high-intensity physical exercise may cause sports injuries. When doing aerobics, you need to pay great attention, because the outdoor environment is noisy, people come and go, and people who jump are easily influenced by the outside world, which may affect the exercise effect. At the beginning of aerobic exercise, it is necessary to complete the movement as small as possible, and then gradually increase the exercise intensity and limb stretching after confirming the correct movement. & gt& gt& gt How to do outdoor sports in summer?

5 survival in the wild. There is no way out for paramilitary field survival training, so we must find a way out with a sickle or axe. There may be mountains and forests here and cliffs there. There are risks and crises at any time ... The training methods of the troops and the overall survival training activities of the ball in the uncertain environment in the wild make the trainees rely more on the strength of the team, and at the same time know the strength, limitations and potential of themselves and their companions.

Swimming is a very common outdoor sport. Whether as a fitness or survival skill, swimming is a part of our life. Unlike some other complicated sports, swimming is a simple sport, but it has many benefits, which are of great help to strengthen our physique or lose weight and shape.

The benefits of swimming

1, waterproof

People feel 800 times more blocked in water than in air. If you move at the same speed and complete the same group of actions, you will consume at least 6 times more power in water than on land. Then, water sports will get twice the result with half the effort.

2. Heat dissipation of water

The heat dissipation of water is far greater than that of air, which is more than 28 times that of air. Experiments show that a person who exercises in water for 20 minutes consumes the same amount of calories as a person who exercises on land with the same intensity for more than an hour.

3. Buoyancy of water

The buoyancy of water makes obese people feel relaxed when they exercise in water, and overcomes the shortcoming that they are easy to get tired when they exercise on land. It can be said that water sports are the most suitable sports activities for obese people.

4. Massage and skin care

Because there is relatively little sweating in water, it reduces the irritation of salt in sweat to the skin after land training. The friction and flapping of water current and waves have special massage function, which can effectively avoid and reduce skin relaxation and aging, and make skin smooth, smooth and elastic. At the same time, it can also eliminate depression and fatigue and reduce mental and physical burden.

Step 5 lose weight

Aerobic exercise in water consumes aerobic energy, mainly glycogen fat. Therefore, while carrying out this exercise with a scientific nutritional diet plan, it has a very significant effect on regulating body fat metabolism and reducing body fat.

Step 6 gain weight

Compared with thin people, scientific diet after water exercise can moderately increase subcutaneous fat and muscle. Due to the stimulation of heat dissipation and buoyancy pressure on the body surface, the distribution of body fat is reflexively adjusted, so that it is transferred to the subcutaneous layer, which promotes the synthesis of fat and forms a thin fat layer, making the body lines flexible and harmonious.

Five outdoor preventive measures in summer:

Precautions 1- Sun protection: When crossing the coastline or climbing mountains in summer, the sun is quite strong, so you must pay attention to sun protection. Generally speaking, the team started in the morning and arrived at the starting place near noon. The procession didn't advance long, and it was already noon. At this time, the temperature is the highest, the sun is like fire, and the ultraviolet rays in the sun are particularly strong. If the skin is exposed to the hot sun for a long time, it will cause burns of 1~2 degrees, and heatstroke will occur. Ultraviolet rays can also penetrate the skin and bones, radiate to the meninges and retina, and cause damage to the brain and eyeballs.

Countermeasures: In hot weather, try to avoid taking the fire area on the coastline and ridge. To participate in general activities, you must bring a sun hat, sunglasses, sunscreen, towels, long-sleeved shirts, as well as ten drops of water, Ren Dan, Huoxiang Zhengqi pills, cool oil and other heatstroke prevention drugs. & gt& gt& gt Summer outdoor sports preparation comes first.

Precautions 2-fever (heat exhaustion, heatstroke): When taking part in outdoor sports in summer, due to the high temperature and large amount of exercise, the accumulated heat in the body is more than the heat emitted. If you don't pay attention to prevention, it's easy to have a fever, ranging from heat exhaustion to heatstroke. Exercise in hot days, in order to lower the body temperature, blood vessels in the skin will expand, and a large amount of perspiration will lead to water loss, and the blood circulating to important parts such as the brain will be reduced to an abnormal level.

In this way, the following symptoms will appear: rapid pulse, cold skin, dizziness, weakness and nausea, which is heat exhaustion. If the cooling is not handled in time, the temperature in the body will further accumulate, and the temperature of key organs of the body will rise to dangerous levels, resulting in emergency symptoms: rapid pulse, fatigue, headache, mental state change (fuzzy consciousness or inability to cooperate, slowly falling into a coma), skin fever and flushing, which indicates that heatstroke has occurred, and if it is not handled in time, it will be life-threatening.

Countermeasures: In order to prevent the sun from being pulled by thatch and thorns, you need to wear a hat and trousers when marching, but this brings the problem of heat dissipation. To help your body temperature dissipate, you can soak your hat in water when you walk in the sun. Walk out of the sun and take off your hat; When resting, try to put down your backpack and untie the neckline of your coat; The best place to rest is in the dark and ventilated place.

Precautions 3-Prevention of heat and cold: Exercise at high temperature in summer will quickly generate heat inside the human body, and the capillaries of the skin will greatly expand, which is beneficial to the body's heat dissipation. If you encounter too cold stimulation, the pores that have been opened on the body surface will suddenly close, leading to dysfunction of internal organs of the body and abnormal temperature regulation of the brain, leading to illness, usually a "cold", that is, a summer cold, or even a more serious disease.

Countermeasures: In summer, when marching, sweating profusely. In some cases, if there are mountain springs, streams, ponds, etc. Or passing by the seaside, don't jump down and take a cold bath for a while. Even after the activity, after arriving at the destination, wait until the body temperature drops before taking a cold bath. After the event, if everyone's return car is air-conditioned or in an air-conditioned room, don't turn on the air conditioner and blow directly at the car body. It is best to open the window to cool down with natural wind, and then turn on the air conditioner after the body temperature drops.

Note 4- Cold drinks: It is very enjoyable to participate in outdoor activities in summer if you have iced drinks, but you can't eat a lot of cold drinks during or immediately after the activities. Cold drinks not only reduce the temperature of the stomach, but also dilute the gastric juice, which damages the physiological function of the stomach, ranging from indigestion and diarrhea to acute gastritis. & gt& gt& gt Outdoor sports refuse to sweat.

Countermeasures: a small amount of cold drinks is beneficial to cooling down, but it should not be excessive, and should be treated according to the specific situation. Everyone should drink a small amount of frozen drinks and so on before leaving. After the activity, don't drink frozen drinks or beer until your body temperature drops significantly.

Precautions 6-Clothes: In summer, outdoor sports sweat a lot, and clothes get wet quickly. After many people arrive at their destination, their clothes are often wet and they try to dry by their own body temperature. This is extremely harmful, and in the long run, it will lead to diseases such as rheumatism or arthritis.

Countermeasures: Take a set of dry clothes (especially a coat) and a coat in your backpack before taking part in the activity, and change your wet clothes immediately after you arrive at your destination. When resting during activities, if the wind is strong, if you rest for a long time, you should put on your coat in time, otherwise the wind will take away a lot of body heat, and people's body will be hot and cold alternately, which is easy to cause diseases. In order to facilitate sweat evaporation and heat dissipation, it is best to buy quick-drying clothes made of chemical fiber for outdoor activities, preferably quick-drying anti-ultraviolet clothes, and it is best to remove the trouser legs.

Six misunderstandings of outdoor sports in summer;

Myth 1: The darker sunglasses are, the more they can protect your eyes. Experts say that in fact, the dark color of the lens will affect the visibility of the eyes, so the eyes are vulnerable. Experts suggest that the lenses of sunglasses in summer should be able to transmit 30% visible light, especially gray and green, because these colors can not only resist ultraviolet radiation, but also have the best visual clarity.

Myth 2: The less clothes you wear when traveling, the cooler you are. In fact, shirtless skin can only increase the radiation and conduction heat dissipation of the skin when the skin temperature is higher than the ambient temperature, and when the temperature is close to or higher than 37℃, the skin can not dissipate heat, but will absorb the heat of the external environment, so shirtless women will feel hotter when wearing short skirts in midsummer. Experts suggest that it is best to wear light-colored silk clothes when traveling. & gt& gt& gt Six outdoor sports that can lose weight the most.

Myth 3: Drinking beer during the trip can relieve the heat and cool down. In fact, people who travel in summer sweat a lot and get tired easily. If they drink beer continuously, the "warmth" brought by alcohol will aggravate thirst and sweating and reduce people's thinking ability. Experts suggest that you can drink some active vitamin drinks to quench your thirst and relieve summer heat.

Myth 4: High-temperature exercise sweats to lose weight. The author has noticed that some teenagers like to engage in outdoor sports in the sun, which can really sweat and achieve the effect of losing weight, but it will do harm to the body. Engaging in a large amount of exercise at high temperature can easily lead to excessive sweating, dehydration, heatstroke and other symptoms, which can seriously make people dizzy. Moreover, the sunshine is strongest in the summer morning 1 1 to 4 pm, which will burn people's skin.

Myth 5: Take a bath immediately after fitness. Just after fitness, the human body urgently needs to release heat in the body, and the skin capillaries expand accordingly. If you take a cold bath immediately, your skin will be stimulated by supercooling, and the capillaries will suddenly contract, which is not conducive to the body's heat dissipation. Excessive stimulation of cold and heat will also cause the expanded pores to close urgently, and the human immunity will decline. At this time, germs are most likely to invade. & gt& gt& gt Four outdoor sports that are most suitable for weekends.

Myth 6: Drink plenty of water after exercise. Many people know to replenish water immediately after sweating a lot, but it is easy and inappropriate to replenish too much water. Because, after a lot of exercise, all organs and systems of the human body need to rest, and at this time, a lot of hydration will add a heavy burden to digestion, blood circulation and other systems, especially the heart. At the same time, after sweating a lot, supplementing mineral water can make up for the trace elements lost with sweat. If you drink a lot of pure water, it will only aggravate the loss of human minerals and easily cause cramps, spasms and other symptoms.