The benefits of swimming Swimming is a whole-body exercise, which can mobilize more muscle groups to participate in metabolism and energy supply than other sports. Although swimming can't build thick and bulging muscles, it can improve the strength and coordination of many muscles, especially the muscles of trunk, shoulder straps and upper limbs. Because swimming in water needs to overcome great resistance, and swimming is a periodic exercise, long-term exercise can improve muscle strength, speed, endurance and joint flexibility.
The disadvantage of swimming is that there are many people in the swimming pool, and there are also a lot of infectious bacteria in the water. People with poor immunity stay in the water for too long and are easily infected. Swimming for a long time can cause muscle fatigue and cramps, and in severe cases, it may drown, which is also a major disadvantage of swimming.
Swimming skill is a more traditional way of treading water: riding a bicycle's foot is just like pedaling a bicycle, and you are tired because you have to tread it alternately; Flexible way: like breaststroke, breaststroke feet are put away and pushed out at the same time. After kicking out, you don't need to pinch your legs. Put it away and then push it (control the frequency of treading water better).
Precautions Avoid swimming alone. It is best to choose a crowded place when swimming, so that you can get help in case of an accident. Beginners had better be accompanied by people who can swim. Avoid swimming in unfamiliar waters. When swimming in natural waters, don't jump into the water. Under complicated circumstances, it is not advisable to swim around the water surface and underwater to avoid accidents.
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Enter text 1 Speedo /Speedo children's swimsuit classic racing chlorine-resistant soft close-fitting fashion fresh color matching girl one-piece swimsuit safe and durable 807386C278 Blue Ocean/Blue 30 246 store Speedo self-operated flagship store > & gtAriana children's one-piece swimsuit girls' swimsuit training and leisure competition Learn to swim in hot springs. Comfortable and quick-drying ARNC76WJ-BLK- 150 black RMB121.5 store arena's flagship store >> yingfa children's swimsuit women's one-piece long-sleeved trousers suit is comfortable and quick-drying. Student swimsuit Y06 136 yard 160.2 store Yingfa swimming self-operated flagship store >>& gt& gt The benefits of skipping rope can not only help you lose weight, but also make your whole body muscles symmetrical and firm, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
Disadvantages of skipping rope The choice of skipping rope should be based on your physical condition, and you can't jump blindly. Overweight people are not suitable for skipping rope with one leg. Otherwise, the whole body weight is pressed on one foot, and it is easy to damage the knee joint and ankle joint. Try to choose the way of landing or running and jumping with both feet at the same time. Super obese people will do more harm if they practice skipping rope. Overweight people are advised not to choose skipping rope.
The correct way is to breathe steadily and rhythmically. Keep your upper body balanced and don't swing from side to side. The human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Don't jump too high when skipping rope, as long as the rope can pass. Beginners jump 60- 100 in each group. 2-3 times, interval 1 minute. Skilled people jump 400-500 in each group. Divided into 2 times, with an interval of 1 minute.
Choosing bead rope for skipping rope should be regarded as cost-effective skipping rope. It has a long handle and is suitable for jumping patterns. Nylon rope is used as the main thread to string beads, which reduces the winding of the rope and has a certain weight, so it is easy to throw the rope. It is important that if the beads at the bottom are broken, they can be replaced with new ones, so that the service life of the rope is longer.
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Enter the text 1. The spare rope core of the special skipping rope for senior high school entrance examination in Peilin is 4mm 2020 30. Comments: 1000+ store Peilin sports brand flagship store >> Decathlon youth sports training skipping professional competition rope cotton thread with handle 29.9 months sales: 400+ store Decathlon flagship store >> Decathlon fitness colorful adult soft rubber skipping DOMYOSEQS￥29.9 months sales: 10000+ store Decathlon flagship store >>& gt& gt Running can improve muscle strength, make muscle mass properly return to normal level, at the same time, it can improve the basic metabolism level in the body, accelerate the burning of fat, and develop lean body mass. In addition, running can promote the production of white blood cells and pyrogens, eliminate many viruses and bacteria in our body, and improve the body's resistance.
Shortcomings of running Long-term runners face joint health problems. The amount of exercise, the hardness of the ground, one's own strength and quality, and other factors will all cause joint problems. Many people only know how to run and don't know how to protect their knees. Finally, their joints were damaged. In places with poor air quality, running can easily hurt the lungs, leading to respiratory problems.
Correct posture, reasonable running posture. Your upper body should be straight, lean forward slightly, relax your shoulders, bend your elbows naturally, and swing your arms back and forth at your sides. In the process of running, the stride length is not required to be large, but the stride frequency and stride length should be basically the same. Pay attention to the stability of the body's center of gravity, not ups and downs.
Note: The internal organs and limbs of human body need an adaptation process from a relatively static state to more intense activities. Therefore, people should also do proper preparatory activities before running, so that the physiological functions of the body can coordinate their work under the condition of exercise. If you don't do warm-up activities before running, joint ligaments and tendons will often be sprained during long-distance running. It is more likely to happen especially when running nervously together.
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Enter the text 1ASICS King Arthur men's running shoes GEL-content Spring breathable lightweight shock-absorbing sports shoes 389 month sales: 10000+ store King Arthur flagship store > & gtNewBalance leisure sports running shoes Walking880 series retro trend men's shoes July 1999 sales: 500+ store NewBalance flagship store > & Gt Nike men's training shoes shock-absorbing old shoes/casual sports shoes Sales in May 49: 1000+ Nike flagship store >>& gt& gt Benefits of broadcast gymnastics In broadcast gymnastics, not only the large muscles of the whole body should maintain a certain tension, but also the short muscles that seldom exercise at ordinary times can play a role. Regular broadcast gymnastics can improve cardiopulmonary function, promote blood circulation, make oxygen fully supplied to all parts of the body, thus enhancing the functions of various organs and cultivating people's correct body posture.
Characteristic, interest and times are the outstanding features of radio gymnastics creation, and innovative attempts have been made in the structural form and action style of gymnastics. The introduction and imitation of swimming, martial arts, bowling, archery, aerobics, shuttlecock and other basic movements in sports have given us a sense of the times, increased the vitality of gymnastics, stimulated the interest of exercisers and improved and improved the exercise effect.
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Bouncing sports Bouncing sports Long jump, high jump, skipping rope, basketball, badminton and volleyball all belong to bouncing sports.
How to improve the jumping ability is a comprehensive reflection of the whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility. So it's not just jumping around all day to improve the jumping ability. We must insist on stretching tendons, ligaments and muscles in all parts of the body every day to expand the range of joint activities, and at the same time do all kinds of complex gymnastics that are conducive to improving physical coordination. The movements should be accurate, graceful, powerful and relaxed.
If the training frequency is self-training, it is best to carry out high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical and commonly used methods: squatting with weight, lifting the bell and snatch. In short, the higher the score of these exercises, the better your jumping ability.
Note: the increase of jumping ability is related to the degree of effort. Be careful not to exercise excessively during training, otherwise it will aggravate muscle injury and cause muscle overexertion. Don't exercise too much, arrange reasonably and increase naturally. According to your physical condition, sometimes you will increase faster, and sometimes you have to slow down and match reasonably.
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Roller skating skates are mainly divided into double-row skates, single-row inline skates and other forms of skates. Roller skates have four wheels in a row. Novices will do roller skating in a leisure way, and the advantage of wearing roller skates is that they are not limited by the venue. Therefore, it is welcomed by ordinary roller skaters and has become the mainstream at present.
When using protective gear, try it on first to see if it is comfortable, especially the knee pads, to see if they are too tight or too loose. Helmets are not really necessary. You can choose not to buy anyone who has never seen a head injury from roller skating. It is very necessary to put elbow pads, so are gloves. When learning to skate, both can be worn out.
When choosing a venue, roller skating is difficult to fall. It is impossible to learn roller skating without falling down. In order to let you learn roller skating as soon as possible, it is suggested to find a basketball court with rubber court. The floor of this basketball court is specially made (painted with rubber paint), and it doesn't hurt particularly when it falls. So you can fall boldly with confidence.
Learning skills: stand with your feet in a T-shape, or put your heels together in a V-shape. Starting from the T-stance, keep your front foot forward and your back foot outward, so that you have the motivation to move forward; In order to maintain a good balance when sliding, let one foot lift slightly and put it in front of the other foot, with the knees bent; Focus on the left foot, push the reins with the right foot, and stretch and slide outward; Then your feet are parallel. Squat slightly as if to sit. Stretch your feet forward, bend your knees and ankles, and relax the weight on the whole pair of shoes; Slide in the above posture, keeping your feet together and parallel. Slide your feet forward with the brakes on, so that the distance between your feet is about half a foot. Lift your toes until the brakes touch the ground, then slowly move the weight to the brakes and increase the pressure until the brakes stop.
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The venue equipment yoga hall is a professional place for learning and practicing Indian yoga. Generally speaking, there are complete facilities, comprehensive teaching programs, professional coaches for teaching guidance, and a quiet and good atmosphere. Yoga ball is a kind of ball sports tool that cooperates with sports and fitness. It is mainly made of soft PVC material. The action arrangement of yoga ball is aimed at the main parts such as abdomen, back and waist.
Not suitable for people with coagulation disorders, osteoporosis, spondylolisthesis, disc herniation, poor physique, satiety and mood swings.
Precautions As a practitioner, you should always follow the natural laws in yoga practice step by step, and don't compare with others. Many people always think that yoga requires good flexibility at the beginning of practice. When they see that other practitioners or coaches around them can do more stretching or more difficult movements than themselves, they will be eager to do it, which will often hurt joints and muscles because of anxiety, and the practice effect will be counterproductive.
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Enter the text 1 Camel Lady's Spring/Summer Yoga Set Running and Fitness Online Celebrity Sportswear1June Sales: 1000+ Shop Camel Official Flagship Store >> Beginners of Yuebu Yoga Mat, male or female, widen and thicken the long mat for anti-slip yoga and fitness dance. Household RMB17.9 Sales: 9000+ Store's cross-border flagship store >> Upright Yoga Brick High-density Dance Teaching Aids Beginners' Foam Brick children dance Practice Brick 12.9 Sales: 900+ Store's Upright Flagship Store >>& gt& gt The benefits of table tennis table tennis require not only quick eyes, but also rapid movement of feet to cooperate. Long-term exercise can make the joints of upper and lower limbs more flexible, the back muscles stronger, the whole person's physical function fully mobilized, coordination and flexibility improved, and energy more abundant.
Disadvantages of table tennis: incorrect methods and movements are easy to sprain muscles. Many people sprained their shoulders, lumbar vertebrae and discoid bones while practicing curling, and some people suffered from tennis elbow due to improper skills. If there is an old wound in the waist, it is easy for the old injury to recur if you don't use force properly.
In posture learning, feet are shoulder-width apart or slightly wider, knees are slightly flexed, forefoot touches the ground, toes are slightly pressed, heels are slightly off the ground, center of gravity is placed between feet, upper body leans forward slightly, abdomen is contracted, racket arm is naturally flexed, racket elbow is slightly outward, wrist is naturally relaxed, racket head refers to right oblique front, racket elbow is horizontally downward, forearm is naturally raised horizontally, and wrist is naturally relaxed. Keep your eyes on the ball.
Note: Playing table tennis is not only a kind of physical exercise, but also an entertainment. If you regard playing table tennis as a kind of entertainment, it may have no effect on losing weight if the intensity is not up to standard. If you want to play table tennis to lose weight, you must have certain rules in intensity and time to achieve the effect of losing weight.
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Exercise time can be used as an effective means to promote growth and improve physical function. Exercise should be moderate, and the activity time should be 40-50 minutes. Moderate badminton can promote the height growth of teenagers and cultivate their excellent psychological qualities such as self-confidence, courage and decisiveness.
You'd better choose a racket that suits you. Novices who have no experience in buying rackets can buy cheaper rackets at low prices when they buy them for the first time. Of course, it is good to shoot at a high price, but it is often very strong, either hard or heavy, and only the master whose strength is not a problem can control it. After a few years of playing, novices will choose a high-priced racket that suits them according to their own playing characteristics and strength.
Note: A racket with a hard grip requires the player to hit the ball with a large force, which makes the arm more prone to fatigue and injury. Using a less hard racket, players can hit a more powerful ball without too much force, which reduces the possibility of arm fatigue.
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Disadvantages of basketball Playing basketball can't avoid physical contact or falling. Poor bone quality can cause bone damage and lead to periosteum damage. Playing basketball often will also make the joints of fingers thicker, and the knee impact is relatively large, which is prone to joint ligament strain and sprain.
Besides basketball equipment, we should also pay attention to the dress. Playing basketball will be more intense, so the stretching requirements for all parts of the body are higher. Therefore, when playing basketball, you must wear sportswear, basketball shoes or sports shoes, and tie your shoelaces and belts to avoid dangerous situations in sports.
Precautions The first point related to safety issues is the basketball court. At present, most outdoor basketball courts are plastic, and only a few are cement. I like smooth cement, which is fine, and I am most afraid of the fluffy cement. Generally, a fall will cause great damage, so it is best to choose a plastic court to play.
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Training principles, scientific training methods, reasonable exercise load and step-by-step teaching methods in football training will further give play to your advantages in physical fitness, improve your shortcomings in physical fitness and improve your physical fitness level in an all-round way. As long as you can persevere and make unremitting efforts, you will have a strong body and vigorous skills.
Sports shirts, shorts, socks, leggings and football shoes shall be used as equipment, and players on the field are not allowed to wear anything that can endanger other athletes; Leggings must be completely covered with socks and made of suitable materials (rubber, plastic, polyurethane or other similar materials).
Matters needing attention in football, due to running too much, technical movements and sweating too much, you should wear loose, breathable and sweat-absorbing sportswear when participating in sports, and you should choose football shoes with non-slip canvas shoes and rubber soles. In addition to participating in formal competitions, it is not advisable to wear shoes (leather nails) in normal football matches to prevent unnecessary harm to yourself or others.
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Skipping rope is the best exercise to promote children's growth and height, and it has a certain stimulating effect on bone growth. Improve bone circulation, stimulate growth hormone secretion, and promote children's growth.
Standing long jump Standing long jump is a sport to develop the explosive power and jumping ability of lower limbs. It exercises the lower limbs very much and can promote the growth of bones after work. Those who want to cultivate long legs must stick to it.
The principle of high jump and high jump is similar to that of long jump. They all exercise lower limb muscles and arm muscles, which can stretch.
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