Choose a cool and eye-catching weekend.
Practice site: back and lower abdomen.
Bend over the ball and let your chest and abdomen rest on the ball. Bend your arms in a straight line with your head, put your hands behind your head, straighten your legs together, and touch the ground with your toes. With the lower abdomen and thigh roots as fulcrums, slowly straighten the upper body upward until the back can't bend backwards, keep the posture for 2 seconds, then relax and repeat the action 10 times. Pay attention to balance when doing this action. If it is difficult to finish, you can practice on a fixed object with your feet.
Put the ball up for practice.
Practice site: back, triceps,
Feet on the ground, legs shoulder-width apart, upper body lying on a big chair with no handle, arms straight, hands holding a medicine ball weighing 4 ~ 10 kg, raised above the head. Go around the top of your head and slowly put down the fitness ball until your arms are parallel to the ground. Hold the posture for 3 seconds, then lift the fitness ball over your head and repeat the action 10 ~ 12 times. Keep your arms straight all the time.
push-up
Practice parts: arms, chest, shoulders, triceps.
Arms apart slightly wider than shoulders, palms down on both sides of shoulders. With toes and hands as fulcrums, slowly support your body until your arms are at 90 degrees to your forearms and your body is parallel to the ground. Hold the posture 1 sec, relax and return to the starting posture. Rest for 2 seconds, then lift your body with your toes and hands as fulcrums. This time, your arms are completely straight. Complete the above two actions as 1 group, and complete 6 ~ 10 group at a time.
One-legged lunge exercise
Practice site: quadriceps femoris, ligaments and thigh muscles.
Put a fitness ball on the ground, face the fitness ball and stand in small steps, with a distance of 1. Lift your right foot and push the top of the fitness ball with your toes. After adjusting the balance, lower the body's center of gravity and bend the left leg at the same time until the left thigh and calf form a 90-degree angle, and keep the posture for 2 seconds. Then change your left leg. Say it again. Each leg 1 time is 1 group, and each exercise is completed 10 ~ 12 group. If you can easily complete this group of movements, you can also hold a dumbbell in each hand to increase your strength.
Alternate trampling exercise
Practice location: ligament
Stand up straight, put your feet on the first step, and hold the handle or fix the object with one hand to keep balance. The left leg is slightly bent, so that the heel of the left foot is lifted, and the center of gravity shifts to the right foot, and then the left leg is straightened and the right leg is bent. After mastering the action, slowly speed up the left and right substitutions. After reaching 50 pedaling times per minute, keep this speed for 3 minutes.
Swing practice
Practice parts: lower abdomen, back, buttocks and thighs.
Arms shoulder-width apart, hands on the ground. Spread your feet slightly wider than your shoulders and put them on the fitness ball so that your whole body is parallel to the ground. Then the toes hook the fitness ball hard, and roll the fitness ball to the left by the strength of the hips and waist, while tightening the lower abdomen and keeping the upper body still. Then return to the starting position, rest for 2 seconds and move the fitness ball to the right. 1 time or so. Complete each exercise 10 ~ 12 groups.
Draw the outline of charming beach exercises
Step one:
Lie on your back, relax your arms and put them at your sides. Bend your knees and put your feet flat on the ground. Then, put your right ankle on your left thigh. Pull your right knee outward so that your thighs are as parallel as possible. At this time, the buttocks are still flat on the ground.
Step two:
Lift your hips and straighten your right leg at the same time, trying to stretch forward. Pause for a moment, then put your right ankle on your left thigh and your hips on the ground.
Repeat this action many times, and then do it on the other side. If you persist in this way, you can reshape the curves of your back, thighs and buttocks.
It should be noted that when one leg is straight, the buttocks cannot fall, and the knee joint supported by the other leg cannot be twisted. Support legs must keep the body in the highest position.
Prepare first
People who are not fully prepared are the most vulnerable.
Dr. Chang Jian of Changjian Clinic said that after entering the clinic, more and more citizens participated in mountaineering, running, badminton, tennis and other sports, and the number of people who came to the clinic to seek treatment for sports injuries also increased with the warmer weather. Through observation, it can be found that many injured people are caused by insufficient preparation activities. Usually warm-up activities must be done, not done. People who do little exercise at ordinary times may get hurt as long as they do a little strenuous exercise.
Young people can jog before exercise and exercise their ankles and knees to prepare. The warm-up activity should last 0 to 40 minutes. Old people should choose to walk slowly to exercise and then do it. Warm-up is very important. Light exercise takes 5 minutes, which makes the body sweat slightly and the joints and ligaments are pulled apart. All joints used in sports, such as ankles, knees, wrists and hips, should be active. Ankle protection, elbow protection, waist protection and other equipment are necessary for people who are prone to appear. Aerobic training time should not be too long. If you haven't done any exercise for a month or two, you'd better take a break after 15 minutes. Don't continue to do high-intensity activities. People in history should avoid strenuous exercise when exercising.
Many can help drain acid.
Many people will have backache after exercise. To prevent this reaction, don't do strenuous exercise when you are happy when you go out to play. If you exercise too much at one time, your body may have a big reaction the next day, lasting two to three weeks.
Try to replenish water in the body after a lot of exercise and drink plenty of water to prevent excessive discharge of lactic acid in the body. Too much lactic acid may make you ache all over. In addition, the reduction of water also increases the pressure on the kidneys, which is prone to gout. Drinking more water can expel acid. If you can't get a massage right away, you'd better take a hot bath.
If there are injuries such as ankle sprain, the first remedy is ice compress. If there is no ice at that time, wash 15 to 20 minutes with cold water to prevent hematoma caused by telangiectasia. Then you have to go to the nearest hospital and take a photo to see if there is any bone damage.
Staying in bed after an injury is only part of the rest.
Nowadays, tennis and football, which many young people like, are highly antagonistic sports. It is more likely to cause injuries if you make a sharp turn and stop. In addition, when some people take part in sports, their skills are not enough and their posture is incorrect, which will also cause tennis elbow and other problems. There are still some people who have good physical fitness and feel that they are capable, so they despise the preparation before exercise, and as a result, they will be injured because they are not prepared for the activity.
Bed rest after injury is one of the methods of rest after injury, but it is not comprehensive. If not treated in time, it is easy to cause tissue adhesion, but it will last for a long time. Correct treatment has a quick effect, even immediate effect, and recovery is faster than simple bed rest.
Attention should also be paid to preventing injuries in daily life.
During the treatment, Dr. Chang found that many patients with chronic diseases were caused by carelessness. People who work at their desks for a long time are prone to local soft tissue spasms, and they are prone to fall down after a long time.
In addition, it is especially necessary to avoid direct air-conditioning blowing when working in summer. If you really can't avoid the desk being under air conditioning, you need to rest for 2 to 3 minutes after working for half an hour. Short-term activities can also increase the blood circulation of the body and play a protective role. In daily life, you should also be careful not to do some actions that you feel very hard to avoid hurting your waist.
Conclusion: Choose a good one, and don't harm your health because it is too hot ~
Beach fitness