(1) Practice method: Walk for 60 ~ 70 or 80 ~ 90 steps per minute, 30 ~ 60 minutes each time. At the beginning of exercise, you can walk 15 minutes every day or every other day, and then gradually increase according to your physical condition; But it is best not to be less than 30 minutes at a time.

(2) Requirements: concentrate, stride evenly, swing arm and stride harmoniously, breathe naturally, don't hold your breath, be relaxed and happy, and feel comfortable.

(3) Efficacy: promoting blood circulation, improving digestive function and strengthening leg strength, which is a good exercise for the heart and a massage for the gastrointestinal tract.

jogging

(1) Practice method: The movement requires natural relaxation and even and rhythmic breathing. Jogging is best in the early morning, choose a flat road or a quiet place. Jogging usually lasts 10 ~ 15 minutes, the intensity is about 70% of the body's maximum oxygen uptake, and the heart rate is between 130 ~ 140 beats/minute. At the beginning of the exercise, the method of alternating walking and running was adopted. After adaptation, the walking distance was gradually shortened and the long-distance running was increased.

(2) Requirements: The movements should be relaxed and natural, and the breathing should be even and rhythmic. You can run once a day or once every other day.

(3) Efficacy: improve endurance and cardiopulmonary function, promote systemic blood circulation and enhance physical fitness.

Kick your back.

(1) Practice method: lie on your back, with your hands flat on your sides, one leg straight, the other knee bent close to your chest, your toes raised, your heels pushed down, and your legs straight. Do it alternately, just like pedaling a bicycle, the speed can be gradually accelerated and the intensity can be gradually increased. After kicking for one minute, rest for 30 seconds, and then continue to do it in turn, 2 ~ 3 times a week.

(2) Requirements: The kicking action should be large, the speed should be changed from slow to fast, and the strength can be gradually increased.

(3) Efficacy: strengthen the flexion and extension ability of abdominal muscles and legs.

Dance yangko

(1) Practice method: Yangko is simple and lively, with strong performance, free dance, improvisation and no strict rules. Generally, four-step rhythm is adopted, the first two steps are ordinary walking and the last two steps are jumping. The left foot jumps up gently, and the calf kicks to the right. When landing, the right foot spans half a step in front of the right side; After landing on your right foot, jump up gently, kick your calf to the left and back. When landing, your left foot spans half a step in front of the left side. At the same time, the two arms cooperate to relax and swing, and the body twists left and right. Yangko can also be danced in situ. The first two steps are left cross step and right cross step. The last two steps are ordinary steps. You can practice every day.

(2) Requirements: With the beat of gongs and drums, the hands and feet should be coordinated, and the movements should be natural and relaxed.

(3) Efficacy: strengthen the whole body exercise, promote blood circulation, feel happy and comfortable, and integrate sports and entertainment.