Ways to relax the muscles at the back of the calf.
Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. Focus your body on the toes that support your feet, and press your heels backwards and downwards. I feel that the muscles at the back of my calf are tightening and keeping tense. Count to 10, relax, repeat 3 times, and then do it with the other leg for 3 times.
Method of relaxing inner thigh muscles
Method one
Sitting posture, feet together in front of you, knees outward and as close as possible to the ground, ankles with both hands, keep this posture 10, relax, and then repeat for 3-5 times.
Method 2
Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat for 3-5 times.
Ways to relax back muscles
Sitting posture, legs pressed straight in advance, upper body leaning forward, fingers touching toes. Try to keep your abdomen and chest close to your legs for 20 seconds and relax. Then repeat it 3-5 times.
15- 30 minutes after formal exercise, relax after exercise. Repeat stretching exercise when warming up (warm-up method before exercise), and do more body massage, especially on the calf. Take leg massage as an example, massage from ankle to thigh root, draw circles with both hands, and pull up the calf muscles around the calf; Press hard at the knee socket for 7 times; The midline of the front thigh is pressed from the knee to the root of the thigh; Press the groin slightly on the outside of your palm. Massage time exceeds 15 minutes, and relaxation is more thorough.
The benefits of physical exercise
Physiologically:
1. Physical exercise is beneficial to the growth of human bones and muscles, enhancing cardiopulmonary function, improving the mechanical and functional conditions of blood circulation system, respiratory system and digestive system, promoting human growth and development, and improving the body's disease resistance and adaptability.
2. Reduce the chances of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood.
3. Physical exercise is one of the most active and effective means to enhance physical fitness.
It can reduce your risk of premature aging.
5. Physical exercise can improve the regulation function of nervous system, improve the ability of nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body.
Psychologically:
1. Physical exercise has the function of regulating human tension, improving physical and psychological state and restoring physical strength and energy;
2. Physical exercise can improve physical health, make the tired body have a positive rest, and make people energetically engage in study and work;
3. Stretching your body and mind will help you sleep and eliminate the pressure brought by reading.
4. Physical exercise can cultivate sentiment, maintain a healthy mentality, give full play to individual enthusiasm, creativity and initiative, thus improving self-confidence and values, and making personality develop healthily and harmoniously in a harmonious atmosphere;
Team events and competitions in physical exercise can cultivate people's spirit of unity, cooperation and collectivism.
Teenagers are an important turning point in people's life when their physical and mental development tends to mature. At this time, you will be surprised to find that there are many unprecedented changes in physical and psychological aspects, and you obviously feel that you have grown up. With the improvement of people's living standards and cultural quality, everyone has a love of beauty? We should thrive in sports and keep fit in sports.
Main training methods of sports
At the top of the sports pyramid is strength training twice a week. Strength training can make people have hard bones, strong muscles and vigorous metabolism. Strong muscles also help to burn more calories, which is also very beneficial to lose weight. In fact, this kind of exercise will not only reduce the incidence of cardiovascular diseases such as coronary heart disease and hypertension, but also have a good preventive effect on other diseases such as diabetes and colon cancer. Doing this kind of exercise can be done once or in groups. If every time 10 minute, * * * do it three times. If you want to lose weight, you should exercise for at least one hour every day.
The first layer: sports in life. Times: Several times a day. Time: accumulated more than 30 minutes every day. Strength: moderate. Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you don't have a chance to do gardening, you can walk and ride more, preferably for more than 30 minutes at a time. In housework, cleaning windows, mopping the floor and washing clothes can all have a good exercise effect.
The second layer: stretching. Times: 5 times a week? Seven times. Time: 6? 10 actions, each lasting 30 seconds. Strength: Stretch to feel tight. This kind of exercise mainly includes yoga, stretching, aerobics and so on. Office workers should stretch their shoulders, neck and back more, for example, standing against the wall with their hands up along the wall? Climb the wall? ; Hold your hands behind your back and stretch your back; Put your hands above your head, bend back and stretch your abdomen.
The third layer: aerobic exercise and leisure exercise. Times: 3 times a week? Five times. Time: more than 20 minutes each time. Strength: medium to high. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. This kind of exercise can exercise heart and lung function, and leisure exercise can also cultivate sentiment. People with heavy weight can choose to swim first to reduce joint load.
The fourth layer: muscle movement. Times: twice a week? Three times. Time: every 10 action 1 group. Do 1？ Group three. Strength: slightly more than muscle load. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Suitable for daily training are sit-ups, standing (first do a push-up, then close your legs, stand up and repeat the above actions), and you can also do some dumbbell upper limb weight-bearing exercises.
The fifth layer: static activities. Do not exceed 60 minutes. Such activities include watching TV, playing computer and working. Although sitting consumes energy, the amount is very small. It is best to sit 1 hour and get up and exercise. For example, office workers can stipulate to stand for 3 minutes or do a set of stretching exercises after coming back from the toilet.
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