1, do housework
Housework is something that everyone must do and is indispensable in life. When you do housework, you can change your mentality and tell yourself that housework is an exercise and can play a role in losing weight, so that you won't feel that housework is heavy. Because of doing housework, our bodies need to bend over and turn over constantly, so that our bodies can get exercise.
Step 2 crouch against the wall
Squatting against the wall is mainly to let MM have a way to lose weight after completing a series of outdoor sports in autumn. This exercise is actually very simple. When MM comes home at night and plans to sit on the sofa and relax and watch TV, she can do this exercise to get rid of Qiu Pang. Doing this exercise can reduce the time you spend sitting on the sofa, thus reducing the chance of accumulating weight in the body in autumn and shaping a slim figure easily and quickly.
When doing this action, first let your body stand upright and lean against the wall tightly, and put your hands on your sides naturally. Then lean against the wall and slowly separate your knees, which is probably different from your hips. Then keep your upper body straight and squat slowly until your thighs and calves form a straight line. And this posture should be kept still for 30 seconds. Then slowly lift your body and repeat it five times.
dance
In autumn, cool weather always makes MM people want to exercise. At this time, if you want to lose weight in autumn, you might as well take dancing as a way to lose weight. Dancing is not only a fashionable way to lose weight, but also can make your limbs more flexible. For many women who have worked in the office for a long time, this is a very good way to lose weight by exercise, which can quickly restore their slim figure.
In the way of dancing to lose weight, there are various dance forms for MM with different personalities and hobbies to choose from. Therefore, MM can choose the dance form she is interested in according to her own situation, which will make the slimming effect twice the result with half the effort and be fun. Under normal circumstances, among so many kinds of dances, the most effective and fastest forms of slimming dance mainly include belly dance, Latin dance, ballet, etc., which can make the whole body fat burn quickly, thus achieving good slimming effect.
rope skipping
I believe that everyone had the experience of skipping rope when they were young, and it can even be said that skipping rope was one of the greatest entertainments when we were young. However, with the growth of age, those childhood things gradually become memories. In fact, in this crisp autumn weather, the best fitness exercise is skipping rope. Skipping rope is not limited to any place, it can be anywhere, and skipping rope is very helpful for us to lose weight. Girls who want to lose weight can try.
When skipping rope to lose weight in autumn, it is best to stick to skipping rope for more than half an hour at a time. Skipping rope for more than half an hour can make the whole body's blood circulate continuously and make the body have a good metabolic effect. In addition, it can make the muscle lines of arms and legs tighter when skipping rope. So for MM who wants to lose weight, skipping rope is a good way to lose weight by autumn exercise.
jogging
Outdoor exercise is the most desirable way for many MM to lose weight in autumn, because it allows them to fully breathe the fresh air in autumn and feel the cool breeze in autumn. Jogging can completely satisfy MM's desire, and jogging can also easily and quickly lose weight in autumn, so that MM can return to a gentle and graceful posture in a short time. Jogging can promote the body's blood circulation, thus speeding up metabolism, which can burn fat well.
But when jogging, you should pay attention to it, and it is best to choose the avenue. This is the really healthy way to lose weight. Many times, MM people may always choose to jog on the road for convenience, but do you know? Jogging on the road will make you inhale various gases such as automobile exhaust, which will damage your health. Therefore, if you want to lose weight quickly by jogging, you'd better choose a clean place such as a park.
Turn hula hoop
Hula hoop in the eyes of many MM, this is an inconspicuous way of fitness. But in fact, hula hoop not only has a certain fitness function, but also plays an important role in helping MM to lose fat quickly, rebuild a flat lower abdomen and get rid of the "lower abdomen girl". Turning hula hoop in autumn can reduce the heat of turning hula hoop in summer, and the final weight loss effect will be more obvious. Therefore, in autumn, MM people might as well use hula hoops to slim their bodies again.
The reason why hula hoop can play an obvious role in losing weight is because the continuous movement of hula hoop on the lower abdomen can accelerate the peristalsis of the intestine, so that the garbage accumulated in the body can be quickly discharged and the pain of constipation can be solved. In addition, when you turn the hula hoop, it is best to stick to it for more than 30 minutes at a time, so you can consume more fat. In hula hoop, you can lose weight quickly by keeping it three or four times a week.
What kind of exercise is suitable for raising lungs in autumn 1. Cold-resistant exercise is aerobic exercise, such as mountain climbing, cold bath, walking, Tai Ji Chuan, cycling and dancing.
The second is to wash your face, feet and nose with cold water. Strong people can wipe their bodies with cold water, take a cold bath, etc.
Practice shows that proper cold water exercise has a certain effect on preventing colds, colds, runny nose and bronchitis.
However, sports should vary from person to person, do what you can, persevere, and cannot be forced.
2. Take a deep breath. This method helps to exercise the physiological function of the lungs.
Before going to bed or getting up every day, lie flat on the bed, inhale deeply through the abdomen, and exhale again, repeatedly for 20-30 times. Breathe slowly.
Chang Xiaoxiao is a kind of fitness exercise, which can stretch chest muscles and increase vital capacity. Chinese medicine believes that laughter can spread lung qi, regulate the rise and fall of human qi, eliminate fatigue and restore physical strength. Make the lungs inhale enough clear air, remove turbid air, accelerate the execution of blood vessels, and harmonize the qi and blood of the heart and lungs.
Rubbing your nose often can prevent colds and runny noses and relieve symptoms.
After the hands and thumbs are rubbed and heated, massage up and down along the bridge of the nose and the sides of the alar with the lateral side for about 60 times, and then massage the Xiang Ying point (located at the junction of nasolabial groove and alar) on both sides of the alar for 30 times. 65438+ 0-2 times a day.
5. Lying on your back can flatten your chest, prevent colds and strengthen your lungs.
The waist and back are naturally upright, with both hands empty, and the center and sides of the back are punched three times. Hold your breath while pounding your back, knock your teeth 10 times, and slowly swallow body fluid several times. Rub your back from bottom to top, and then repeat it several times from top to bottom.
What sports is suitable for autumn? Running, fitness, playing basketball (suitable for autumn), climbing mountains, a lot!
What sports do you recommend for winter health? Walk, clap your hands and rub your hands.
Take a walk. This is a good exercise. Take a walk after supper. But in winter, it is best to take a walk after eating at noon, especially for the elderly, because noon is the warmest time of the day, and it is even colder if it is in the morning or evening. You can choose after 10 am in the morning and before 5pm in the afternoon. Generally speaking, choose the time of day when the temperature is more suitable.
Jogging.
These are some methods that are very suitable for winter sports. We don't pursue sweating. We just need to warm our bodies a little in the cold winter and sweat a little to achieve the effect of exercise. At the same time, it can also resist the cold well. If you lose clothes while jogging, you must remember to add clothes in time after running to avoid catching a cold.
Run away and combine.
I said walk and run. In fact, for many of our friends who lack exercise, how far you want them to run seems to be beyond their physical support. Then, we can combine running and walking, which is also a very good exercise method. At the same time, we can walk and chat with our good friends. Exercise in a good mood is very beneficial.
Ride a bike.
In addition, cycling is also a very good exercise method, which is more suitable for young people. However, it should be noted that you must take warm measures for your head, ears and hands when riding a bicycle, and you must protect your ears. At the same time, wear gloves that are relatively windproof and warm, and it is best to add knee pads. It's also great to ride slowly around the park or along the bike path by the lake. Of course, the time should also be chosen well, not too cold.
climb the stairs
Now everyone knows that houses are basically elevators, and I believe many friends have never walked the stairs. It's cold outside in winter, so we can climb stairs indoors to exercise, which is also a very good method. We can choose the appropriate speed and intensity according to our physical strength, which is very good.
Bounce in place.
This is more suitable for young people and children. They like to jump. Bouncing in situ can increase the blood circulation of feet and legs, so that feet are not easy to be frostbitten and achieve the effect of exercise.
Kick shuttlecock and play badminton.
Shuttlecock kicking and badminton are two sports I like very much, especially in winter. Choose a warm afternoon, go to the park, find an empty place, make a circle with a few friends and kick shuttlecock. The cold in winter disappears completely without a trace, and it can also exercise well. Besides, playing badminton together is also good. Of course, choose windless weather instead of playing with the wind.
What health exercises are suitable for indoor sports? Skipping rope and aerobic exercise
What exercise is suitable for summer heat? Common sense of summer heat exercise is suitable for walking.
Walking is a sport with a speed between running and walking. Because of its simple exercise mode and no accidental injury, it is very popular with sports lovers, especially the elderly. Walking exercise has moderate amount of exercise, low technical requirements and no equipment restrictions, which has a good effect on strengthening leg muscles and improving cardiopulmonary function. Summer morning and sunset evening are good times for walking, especially in the evening, which can not only help digestion, but also enjoy the cool.
Jogging in water is suitable for summer.
Jogging in the water helps to cool down in summer. Jogging in the water can not only feel the cool water temperature, but also distribute the body load evenly, which is obviously better than running on land. On the ground, every 65,438+0 miles, each foot of an athlete needs to hit the ground about 65,438+0,000 times, and his feet, knees and buttocks will shake, so he often sprains his muscles or strains his ligaments. In deep water, the vibration of lower limbs is zero, so the above accident will not happen.
Summer solar terms are suitable for aerobic exercise.
In hot summer, aerobics is a good choice if you want to do a sweaty exercise. You don't need any special equipment, as long as you have music or fitness videos. Aerobic exercise in summer can achieve good weight loss effect, improve cardiopulmonary function and relieve mental stress.
Summer solar terms are suitable for running arms.
Arm running is a relatively new sport with simple method, suitable for all ages and very popular. Regular running arm exercise can delay aging, prevent cardiovascular diseases, improve immunity and strengthen physical fitness.
What sports is suitable for autumn? Fitness exercise suitable for autumn.
Strong physique, good physique depends on many factors, such as congenital development, diet structure, medical care, living environment, physical exercise and so on. In some ways, physical exercise can make up for congenital deficiency. Exercise health care is also the simplest, most effective and most economical means to obtain health. As the saying goes, "medicine tonic is not as good as food tonic, and food tonic is not as good as exercise." Since autumn, the autumn rains have cooled down several times. After experiencing the heat and humidity in hot summer, people feel cool and comfortable in autumn. Pleasant autumn is also the golden season for physical exercise. Here are some fitness exercises suitable for autumn.
Climb the peak
Mountain climbing generally refers to folk mountain climbing. As a physical exercise, the health care function of rock climbing is: it can increase lung ventilation and vital capacity, enhance blood circulation, increase cerebral blood flow and increase urine acidity. Climbing in autumn, due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions. When climbing a mountain, with the height rising in a certain range, the contents of hydrogen ions and negative oxygen ions called "air vitamins" in the atmosphere are increasing. The reduction of air pressure can promote a series of changes in human physiological functions, and can also play an auxiliary role in treating asthma and other diseases, reduce blood sugar and increase hemoglobin and red blood cell count of anemia patients. Climbing in autumn, the temperature changes most frequently, which is beneficial to human health itself: it makes people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes ("autumn freezing in traditional Chinese medicine" also includes this meaning). Of course, for the elderly and infirm, we can't just emphasize this health care function. Avoid the morning and evening when the temperature is low and climb slowly. When going up and down the mountain, you can adapt to the temperature by adding or subtracting clothes. Patients with hypertension and coronary heart disease should do what they can to prevent accidents.
jogging
Jogging is also an ideal autumn exercise, which can enhance blood circulation and improve heart function; Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively * * * metabolism, increase energy consumption and help to lose weight and keep fit. For the elderly, running can greatly reduce muscle atrophy and obesity caused by inactivity; Reduce the aging of cardiopulmonary function; It can lower cholesterol, reduce arteriosclerosis and help prolong life. Recently, scientists also found that people who insist on jogging are less likely to get cancer. Of course, the process of jogging is actually experiencing an "air bath". If people are often in polluted air, they will feel tired, weak limbs and reduce work efficiency. Therefore, both healthy people and sick people should take part in outdoor activities and breathe more fresh air. Autumn is a good time to go out and exercise in nature. In a day, if you have 1-2 hours to breathe fresh air outdoors, take out about 40 minutes for jogging, which will not only make you sick, but also enhance your physique and energy.
cold bath
The so-called cold water bath is to take a bath with cold water between 5 and 20℃, and the natural water temperature in autumn is within this range. The health care function of cold water bath is very obvious. First of all, it can strengthen the nerve's exciting function, and make you refreshed and clear-headed after bathing. Second, cold water bath can enhance the body's resistance to diseases, which is called "vascular gymnastics"; Thirdly, cold water bath also helps to enhance digestive function, and has a certain auxiliary treatment effect on chronic gastritis, gastroptosis and constipation. The cold water bath exercise must adopt a step-by-step method: the temperature gradually decreases in autumn, and the human body gradually adapts to the cold cold water, so that in late autumn and winter, the cold water bath will not feel too cold. The cold water bath should be gradual, including the bathing parts from local to whole body, with the water temperature from high to low and the bathing time from short to long.
There are four common cold water baths: head bath, that is, washing your face with cold water; Foot bath, feet immersed in water, the water temperature can start from about 20℃ and gradually drop to about 5℃; Taking a bath means wiping your body with a towel soaked in cold water, not too hard, not too long, enough is enough; Shower, start with warm water of about 35℃, and gradually drop to take a bath with tap water. It must be noted that cold water bath is not suitable for everyone. Some people's panels are sensitive to cold water, and allergic symptoms, such as rash and purple spots, will appear when they encounter cold water. People with such a special constitution can't take a cold bath; In addition, patients with severe hypertension, coronary heart disease, rheumatism, cavitary tuberculosis, sciatica and high fever are not allowed to take a cold bath.
There are "four attentions" in autumn fitness.
In autumn, if you insist on proper physical exercise, you can not only adjust your heart and nourish your lungs, improve the function of internal organs, but also help to enhance the immune function of various tissues and organs and the body's resistance to external cold. However, due to the large temperature difference between morning and evening in autumn and the dry climate, we must pay attention to four points for attention if we want to receive good fitness effects:
Prevention of sports strain
Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, joint range of motion decrease, and the ability of the nervous system to command muscles decrease. If you are not fully prepared before exercise, it will cause joint ligament strain, muscle strain and so on. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.
Beware of catching a cold
The temperature is low in the early morning of autumn, so you can't go out without clothes. You should add or subtract clothes according to the change of outdoor temperature. It is not advisable to take off too much at a time when exercising. You should wait until your body is hot before taking off too many clothes. Don't wear sweaty clothes and stay in the cold wind after exercise to prevent your body from catching cold.
The current sports conditions are limited. You can see who can climb mountains every day. Basically, running is the first choice, followed by skipping. You can choose to play basketball if you can. Playing basketball is a comprehensive exercise of the head, hands, feet and waist. It is advisable to get up for about 30 minutes every morning, and then do gymnastics 10 minutes. More practical, I have practical experience.
Get up and run in the morning.
What sports is suitable for flying kites in spring?
Flying kites in spring is a health-keeping way that integrates leisure, entertainment and exercise. It's a pleasure to go on an outing and watch kites soar with the wind. When flying a kite, people keep running, pulling wires and controlling. Through the cooperation of hands and eyes and the activities of limbs, the purpose of dredging meridians, harmonizing qi and blood and strengthening the body can be achieved. Watching the kite fly high and staring at it all the time, the eye muscles are adjusted and fatigue is eliminated. This activity is especially suitable for teenagers.
Middle-aged and elderly people should pay attention to protecting their necks when flying kites. Don't lean back too long, but look up at each other alternately. It is best for two or three people to fly kites together. Choose a flat and empty site, and don't choose lakes, rivers and places with high-voltage lines to avoid accidents.