Walking is a beneficial and simple physical activity, which is especially important for middle-aged and elderly people and people who often sit indoors and engage in mental work.
Walking is a kind of exercise and fitness for all ages. Not limited by environmental conditions, you can be informal and leisurely.
Its fitness function is very significant. Walking can make the limbs move naturally and harmoniously, and the bones and muscles of the whole body get proper activities, so as to achieve the purposes of qi and blood circulation, dredging meridians, dredging joints, activating bones and muscles, regulating emotions and nourishing viscera.
Walking first activates the blood, bones, muscles and ligaments of the whole body, and then activates the respiratory, circulatory, digestive, urinary, endocrine and nervous systems. Make the whole body organs and systems move in harmony. Although the intensity is not great, the musculoskeletal organs of the whole body have been exercised, and the effect is remarkable.
People who often sit indoors and the elderly often have different degrees of "postural hunchback". This is because in daily life, the forward movement of the body exceeds the backward movement, the pitching movement of the body is unbalanced and the backward movement is less, which is gradually formed.
A good way to correct "postural hunchback" is to exercise backwards. It can make the waist muscles contract and relax regularly, which is beneficial to improve the blood circulation of the abdomen and strengthen the metabolism of the waist tissue. Long-term adherence to backward movement can not only cure lumbar muscle strain, but also improve the function of spinal joints and limb joints and correct postural hunchback. The exercise method of walking backwards is: prepare posture: stand at attention, hold your chest out, look up, look straight, put your hands on your hips, press the "Shenshu point" on your waist, and the other four point forward.
When walking backwards, start with your left foot, lift your left thigh as far back as possible, then step back, move your body center of gravity backward, touch the ground with your forefoot, then touch the ground with your feet, then move your center of gravity to your left foot, then change your right foot, and alternate your left and right feet. For the sake of safety, retrogression should be carried out in a place where the site is flat and there are no obstacles around. People with tumors and tuberculosis should not exercise in this way.
Time and frequency of backward movement: the average elderly people 1 ~ 2 times a day, 20 times each time. Weak constitution can reduce the time and frequency accordingly.
Gymnastics Gymnastics is the most frequent sports event with a broad mass base. Gymnastics plays an important role in improving physical strength, flexibility, balance, flexibility and coordination.
Effects on central nervous system, sensory organs and motor organs;
Muscle contraction in gymnastics is extremely complicated, including both static components to maintain limb balance and dynamic components to exercise. Moreover, the two are closely related, and sometimes it is necessary to maintain the relative balance of the body and complete certain movements. Therefore, it is necessary to establish a dynamic stereotype of alternating activities between muscle centers and the same neural process between muscle centers. According to the needs of the arrangement and combination of motor skills, it is carried out alternately at a certain rhythm. At the same time, strict accuracy is required. Therefore, accurate coordination and differentiation must be established between the movement centers of each muscle group in space and time, so as to accurately coordinate and complete various movements and perceive the position or time of one's limbs in space. Being engaged in gymnastics for a long time can improve the coordination and spatial orientation of the human body. Being engaged in gymnastics for a long time can obviously improve muscle strength and static endurance. The coordination between muscle groups has been improved. The sensitivity of proprioceptors is also developing.
Effects on cardiovascular system:
In gymnastics, the body position changes greatly. When doing handstands or somersaults, the blood gathers to the head, and when doing loops, the blood gathers to the lower limbs. For ordinary people, it may lead to dizziness and other phenomena. For people who often participate in gymnastics, due to the enhanced adaptability and adjustment ability of the cardiovascular system, they will adapt to these changes.
Aerobics is a new fitness sport in recent years. Deeply loved by teenagers. Aerobics is a kind of dance sports that practitioners carry out with the strong rhythm of music to achieve the purpose of fitness. Its rhythm, amplitude, difficulty of action and arrangement of action all have certain requirements. Fully cater to the lively and active characteristics of teenagers. It plays a great role in improving the functions of cardiovascular system, respiratory system, nervous system and musculoskeletal system.