How do newcomers go to the gym to exercise scientifically and protect themselves at the same time? This sport is still relatively high-intensity. We should arrange the exercise time reasonably. It is said that life lies in exercise. Here I will show you the benefits of how newcomers can go to the gym scientifically. Let's take a look at the following related introductions.
How do newcomers go to the gym for scientific exercise? 1 The pace of urban life is fast. Many office workers are beginning to realize the importance of fitness, and choosing a suitable fitness method has become a more refined lifestyle choice for modern young people. Fitness at home has also become the most common exercise and fitness project that people do after work.
Family fitness has more advantages in time. Most of us are ordinary office workers, and many college students are not the kind of people with money and leisure. It can be said that life is still stressful. Therefore, it is most reasonable to use your spare time at home for 45-60 minutes of fitness every day. It is a luxury for us to set aside time for the gym and waste it on the way back and forth.
The common fitness methods at home are diversified, so don't think too complicated. These home fitness tips are taught to everyone.
Elastic belt: Of all the fitness equipment, Wang Ben likes elastic belt best. Because the elastic band is not only cheap, does not occupy space, is easy to carry, but also has rich colors and is very beautiful ~! Elastic belt, made of natural latex, is a kind of sports equipment with elastic force produced by stretching as resistance. Elastic belt has many functions, which can not only effectively improve muscle strength, physical activity and flexibility, but also effectively improve the quality of exercise, and help to treat many chronic diseases.
A set of dumbbells: the space at home is small. Generally, a set of 5- 10kg dumbbells can begin to enrich muscles. Here is the routine action, one-arm dumbbell bends over and paddles, pulls the dumbbell hard, and the standing dumbbell alternately lifts forward, pushes the shoulder by sitting dumbbell, lifts the standing dumbbell horizontally, bends the sitting dumbbell and bends the standing dumbbell alternately. Dumbbells are fun, because they can help you exercise all parts of your upper limbs.
There are also push-ups and sit-ups, which are the most common. Laying a yoga mat will help you practice easily, and put on some hip-hop music, and the index will go up. If there is a lot of room at home, you might as well jump aerobics or jump rope, which will help you to exercise all over your body and relax your tense muscle groups.
Of course, we should also arrange the fitness plan at home, do different training for different muscle groups, pay more attention to rest intervals and corresponding nutritional supplements during the practice, and be careful not to give up halfway. Persistence will always have results.
How do newcomers go to the gym for scientific fitness? In order to help you practice, let me explain a few points first:
1 varies from person to person. Because people's age, physique and other individuals vary greatly. In practice, we should all practice or choose according to our own actual situation; The number of exercises of each type can be more or less. Everything varies from person to person, and everything focuses on the effect, which does not exceed the body's endurance.
2. Be persistent. Treatment and fitness should take time to ensure that it is impossible to have a great effect in three or two days. This requires overcoming impatience, persisting for a long time, and not catching cold at one time. As long as you think you can avoid the pain of getting sick and taking medicine, you will naturally have interest and confidence.
3. Physical and mental health. Fitness involves all aspects. The latest definition of health by the World Health Organization is: physical health, mental health, moral health and good social adaptability. Good health is the primary goal, but it should also include a good attitude. I hope everyone can purify their souls and become a truly healthy person while trying to keep fit.
Sincerity is the spirit. The massage-based fitness 32 introduced below is a whole, which basically covers all the important organs, tissues and acupoints of the human body, and has a very good effect on strengthening the body, eliminating diseases and prolonging life. This is not only the experience of predecessors, but also proved by modern practice. Only by making up your mind to keep practicing can you get good results.
5. Pay attention to mental health. According to dialectical materialism, matter determines consciousness, and consciousness reacts on matter. When practicing, you should think about the corresponding parts while practicing, so that the brain can give instructions well and have a good physiological effect on the corresponding parts. In short, practice and thinking. For example, when practicing facial movements, I think I am red and radiant; When practicing leg skills, you think your legs are strong and you can fly with them. This kind of good self-suggestion and self-encouragement is also very beneficial to health.
1, rub your feet
Feet bear the function of carrying loads and walking, and the flexibility of legs and feet has always been an important symbol of health. There are many acupoints and reflex zones on the soles of the feet, all of which are related to human internal organs. They are "miniature of human body" and "second heart" of human beings. Among them, the most important point is Yongquan point. Yongquan point is one of the longevity points of human body, which is located at the intersection of anterior 1/3 and posterior 2/3 of the midline of the sole (excluding toes). Rubbing this point often has the function of tonifying kidney and calming liver, which is beneficial to the prevention and treatment of hypertension, dizziness, tinnitus, dizziness and insomnia. At the same time, it can also promote blood circulation of lower limbs, keep warm from cold, relieve muscle tension and eliminate fatigue; It can also soothe the liver, improve eyesight, disperse lung qi, dispel wind and remove dampness, help digestion, relieve constipation and stop diarrhea; It can also treat dozens of diseases such as headache, hernia, nephritis, sexual dysfunction, infantile convulsion, coronary heart disease, palpitation, sore throat, and chapped feet.
This type is cross-legged in sitting position (the seat is raised for comfort). First, put the left palm on the right leg, and the right palm straightens and intersects the left palm vertically. Then rub hard from heel to toe 108 times. When rubbing, try to cover all parts of the soles of your feet with your hands and palms, and press Yongquan point emphatically. Then put the right palm on the left leg and massage the right palm in the same way as the left palm 108 times.
2. Massage Zusanli
"Zusanli" is located three inches below the external knee in front of the calf, which is the first important point for disease prevention, health care and longevity.
This sitting posture is as before, first put your left foot on your right leg, massage your left Zusanli 108 times with your right palm, and then change your right leg; You can also sit on a plate and massage your left and right feet Zusanli 108 times with your left and right hands respectively. Or take a general sitting posture, bend your knees and massage the left and right Zusanli at the same time. To save time, 1 and 2 can also be merged. That is, while one hand massages Yongquan, the other hand massages Zusanli here, and then exchanges, each doing 108 times.
Step 3 massage your knees
Knee joint connects thigh and calf, which is the most important of the three major joints of human lower limbs. Whether the knee joint is normal and flexible, and whether the ligament is strong or not, is not only directly related to walking, but also has an impact on the mental state and health of the whole human body. Massage of knee joint can promote blood circulation and keep blood flow unobstructed, which is also beneficial to relieve arthritis and hyperosteogeny.
Sit as before, and massage the left and right knee joints with both hands 108 times. Try to be coordinated and rhythmic when you do it.
Step 4 massage the kidney area
Chinese medicine believes that "kidney" is the source of human body's yuan yang and life. "Mingmen point" (waist position opposite navel) is the axis to adjust the balance of the whole body and the hub to govern the upper and lower bodies. Massage the two kidney areas will inevitably strengthen the function of Mingmen, consolidate the essence, and make the kidneys strong, energetic and full of energy.
Sit up straight as before. Two palms are attached to the kidney area, four fingers are opposite, and they are attached to both sides of the spine. Massage the kidney, spine and life gate up and down 108 times. I feel weak in my arms at first, but it will disappear after a long practice.
5, massage the waist side
The "waist side" mentioned here refers to the area from armpit to hip joint on both sides of human body. Massage this part, can make people feel comfortable and calm; It can also prevent the waist and abdomen from getting thicker and keep the body shape.
Same as before. The right palm is massaged from the left armpit down to the hip joint, and then up to the armpit. Do this once, left and right waist 108 times.
6. Massage the abdomen
The navel of the abdomen, which is called "Shenque" in Chinese medicine, is considered as the gateway of Yuan God, the hub of meridians and the internal organs of the twelve meridians. Massage the abdomen regularly to keep the blood running smoothly and the abdominal organs supplied with sufficient blood, which is helpful to promote gastrointestinal peristalsis and digestion and absorption of food, and also promote abdominal muscle contraction and subcutaneous fat reduction, thus achieving the purpose of losing weight and fitness.
Sit as before. First, stick the palm of your right hand on the navel, and massage the abdomen and abdomen counterclockwise 108 times (once in a circle). When massaging, straighten your five fingers as far as possible, and let your palms cover your upper and lower abdomen. Massage the upper and lower abdomen clockwise with the left hand 108 times. Abdominal inflammation such as appendicitis, intestinal obstruction, acute abdomen and visceral malignant tumor cannot be treated with this method.
Step 7 massage the chest
Chest, heart, liver, lungs and other important organs. Modern medicine has proved that thymus is one of the most important central organs in the whole immune system of human body. Massage on chest can stimulate thymus, improve thymus function and enhance human immunity.
Sit as before. Stick the palm of your right hand on the left chest, massage it up and down from the neck to the heart socket, and then massage the right chest 108 times in the same way.
Please note: where there are active pulmonary tuberculosis and infectious hepatitis, this type will not be done for the time being. (To be continued)