Combined with the actual situation, talk about all kinds of sports and exercise methods commonly used by people who save trouble. Including track and field, gymnastics, ball games, martial arts and folk sports, there are about fifty or sixty kinds that are popular in contemporary countries around the world. It is the basic content of sports. It develops and enriches with the development of production, military, science, culture and education. According to tasks and forms, it can be divided into two categories: (1) improving people's health and treating certain diseases. It is characterized by gentle movements and flexible forms, and the content can vary from person to person and from place to place. (2) Used in sports competitions. It is characterized by strict forms and rules, fierce competition and strong technology. Starting from the characteristics of the object. Combined with natural forces (sunshine, air, water), purposeful and selective use of sports means can effectively exercise, enhance physical fitness, develop basic sports skills such as running, jumping, throwing, climbing, grasping, hanging and supporting, and improve sports technical level. The public opinion survey of Quanfu Fitness Network on "Mass Fitness" and "Competitive Sports" was recently announced. A total of 183 people voted, of which 127 vote means that mass fitness is the most important, 1 1 vote means that competitive sports is more important, 38 votes mean that both are equally important, and 4 votes mean that neither is important. Although most netizens who visit this website are sports fitness enthusiasts, it can be said that people still generally think that mass fitness is superior to competitive sports, which is ornamental and leading. However, after all, competitive sports is the participation of a few people, and the fundamental purpose of competitive sports is to develop mass sports-national fitness. Then, as the mainstream of mass fitness, the common fitness methods of urban people are aerobics, fitness, sports dance, long-distance running, morning running, jogging, fitness running and so on. Here are some ways of mass fitness: 1. Hypoxia fitness is a way to make the oxygen content in the gym lower than the normal state by artificial methods. In the hypoxic environment, in order to adapt to the hypoxic and low-pressure environment, people's heart rate is accelerated, cardiac output is increased, and oxygen-carrying red blood cells and hemoglobin in blood are also increased, so that the ability of blood to transport oxygen is enhanced, and the function of blood diffusion to human tissues is bound to be strengthened. In this way, the human body's utilization rate of oxygen will increase accordingly. Hypoxia makes the human body accumulate necessary carbon dioxide, which is very beneficial to health. Human life depends on oxygen and carbon dioxide. Human blood contains not only 2% oxygen, but also 6.5% carbon dioxide. Low carbon dioxide content in human body will cause gas imbalance in the body, cause alkalemia with less acid and more alkali, destroy normal metabolism, damage nervous system and immune function, and lead to loss of defense ability against diseases. Medical experts in the former Soviet Union invented "hypoxia therapy", which allowed patients to repeatedly inhale oxygen-deficient air with an oxygen content of only 10%, and activated the potential of human body's self-defense system against hypoxia, thus achieving the purpose of treating diseases and strengthening the body. This method has obvious curative effect on cardiovascular, respiratory and nervous system diseases, and can also relieve pain and eliminate fatigue. Physical examination, emergency treatment and causes of common sports injuries must be carried out before exercise. The emergence of this new fitness method has made many people who are used to outdoor sports turn to hypoxic gyms for regular exercise. For example, people who used to like skating, climbing mountains and being good at taking risks usually go to the anoxic gym to exercise, where they can get the feeling of outdoor hypoxia. 2. Precautions for long-distance running in winter First of all, the temperature in winter is low, so you can't wear too thin when you go out for a morning run, especially in the upper abdomen, so as not to catch cold and cause stomach discomfort. It is best to drink a cup of boiled water before going out, which can not only replenish water in the body, relieve dry mouth all night, but also reduce blood concentration and promote blood circulation and substance metabolism. Some people are used to running as soon as they go out, but it's not good. You'd better rub your hands and face, rub your ears and put on gloves first. Then turn the left and right ankles respectively and move the knee joint. Finally, take a deep breath and adjust your mood. At this point, you can start. During the long-distance running, the demand for oxygen is increasing, so pay attention to the breathing rhythm. Under normal circumstances, you can inhale in two or three steps, and pay attention to the rhythm. In the way of inhalation, nasal breathing or mixed inhalation of nose and mouth should be adopted, and the tongue can be pressed on the palate during oral inhalation to avoid the stimulation of the lungs caused by direct inhalation of cold air. In long-distance running, because the oxygen supply lags behind the needs of muscle activity, there will be a phenomenon of "inadaptability", which makes people feel heavy in the legs, chest tightness and difficulty breathing, and they don't want to continue running. At this time, it is necessary to appropriately slow down the running speed and adjust the breathing rhythm. Soon, this "inadaptability" will disappear. 3. Running is an effective way to keep fit, but when is running the most effective? Generally, we don't recommend members to train in a hungry state. Eat a small amount of food before exercise to maintain strong physical strength. You should rest for more than half an hour before eating after exercise. Theoretically, the best exercise time is between 4-7 pm, because at this time, the coordination of various human systems is in the best state, and the exercise efficiency will be improved accordingly. Running in cold weather: due to the stimulation of cold air, the hematopoietic function of the body changes and the resistance to diseases increases. Therefore, people who insist on running in cold weather rarely suffer from anemia, colds, bronchitis and pneumonia. Generally, the sunshine is weak in cold weather, so running outdoors can make up for the lack of sunshine. Sunlight can promote the absorption of calcium and phosphorus by human body and contribute to the growth and development of bones. Ultraviolet rays in sunlight can also kill germs on human body and clothes, and can play a "disinfection" role on human body. In cold days, the temperature is low, and when it is cold, the blood vessels on the body surface contract, the blood flow is slow, the viscosity of muscles increases, and the elasticity of ligaments and joints decreases. Make full preparations for activities before running to prevent sports injuries. In addition, you should also keep your body, hands and ears warm when running in cold weather to prevent frostbite. (1) Running in hot days: In hot days, the temperature is high, and improper running is easy to get heatstroke. It is best to choose a cooler morning and evening for running in hot weather. Try to avoid direct sunlight when running during the day, and wear a straw hat to prevent sunburn. (2) Running in windy days: Running in windy days will make you feel difficult to breathe and out of breath. At this time, you should master the rhythm and depth of breathing, and don't open your mouth to inhale, so as to avoid the cold wind stimulating your throat and trachea and causing cough. If the wind is too strong and dusty, you can exercise indoors instead. (3) Running in foggy days: In suburbs and parks, the foggy air is as fresh as the fog-free air, but the air is humid and inhalation will not affect your health. You can run as usual in foggy days. Due to the poor visibility in foggy days, the running speed should be slower to prevent accidents such as falling. In places with air pollution, fog will prevent harmful waste gas from spreading into the air and make the air worse. In such a place, it is not suitable for running outdoors in foggy weather. (4) Running in rainy days: If it doesn't rain much, you can put on a short raincoat and run on the asphalt road, but don't run too fast and be careful to slip. After running, dry the sweat and rain, and put on dry clothes as soon as possible. (5) Running in snow: You should wear a hat and gloves when running in snow, choose a flat road or run on the sports ground. When running, the steps should be small and the frequency should be fast, so as to prevent spraining the ankle in the uneven place. It's snowing, and the silver in the sun is dazzling. It is not advisable to run in the snow with strong sunshine, in case the light reflected by the snow hurts the eyes and causes snow blindness. As for the city people's fitness methods, they can also play games to achieve the purpose of entertainment and fitness. Here is an example of the innovative practice of "sticking plaster". First, the classic practice of "sticking plaster". (1) The purpose of the game is to cultivate students' ability to run, chase and hide; Develop students to start, stop and change direction quickly, and develop leg and waist strength. (2) The students in the game method stand in a double circle facing the center of the circle, with two people in a group, one step apart and two steps apart in each group. In addition, two people are selected from the participants to be leaders, one is chasing and the other is fleeing. Escapers and pursuers can be interspersed inside and outside the circle and between groups. In pursuit, if the pursuer photographs any part of the escapee's body with his hand, the roles of the pursuer and the escapee are reversed, but if the escapee sticks in front of any group of people, the escapee is released immediately, and the pursuer can no longer photograph him, and the last person in this group becomes a new escapee. (3) Rules of the game 1: fugitives can't be free if they stick behind a group of people (because when they stick behind, the people in front can't see them, and then the people in front become fugitives and are caught, so the game is unfair). Runners can't run 2 meters, or they will be caught. There is a buffer time of 3 ~ 5 seconds when the pursuer and the escaper switch roles, that is, the new pursuer should give the new escaper 3 ~ 5 seconds to prepare. Second, innovate a "paste" (a) method. The escapee sticks it on the "back" of any group of people and shouts "paste" at the same time. The escapee is free immediately, and the pursuer can no longer chase it. The first person in this group becomes a new escapee. (2) Rule 1 Fugitives cannot be free by pasting "before". Runners can't run 2 meters, or they will be caught. Runners have to shout "post" at the same time to get rid of it. If it is "not at the same time" or "not loud", you can't get rid of it. There is a buffer time of 3 ~ 5 seconds when the pursuer and the escaper switch roles, that is, the new pursuer should give the new escaper 3 ~ 5 seconds to prepare. Third, innovate the method of two stickers left (right) (1). Students stand in a single circle facing inward, and every two people are tied into a group with a distance of 2 meters. In the game, the escapee is not stuck in front or behind, but on the left or right. If you stick it to the left (stick it to the right), a person on the right (left) becomes a new fugitive. (2) Rule 1 Fugitives can only be free if they stick to the left (right). Runners can't run 2 meters, or they will be caught. There is a buffer time of 3 ~ 5 seconds when the pursuer and the escaper switch roles, that is, the new pursuer should give the new escaper 3 ~ 5 seconds to prepare. Fourth, innovate the method of three-layer circular station (1). Students stand in a single-layer circle, and whoever the fugitive sticks to will become a new fugitive. (2) Rule 1 Escapers can't run out of the circle for 2 meters, otherwise they will be caught. There is a buffer time of 3 ~ 5 seconds when the pursuer and the escaper switch roles, that is, the new pursuer should give the new escaper 3 ~ 5 seconds to prepare. 5. Innovative ways to do actions after posting (1) After posting, the escaper should immediately do an action, such as turning 360 degrees, jumping 1 time, squatting, high-fiving, bowing, grabbing the nose, grabbing the ears, raising the hand, etc. In order to get rid of it. (2) After the release of the rule 1, actions should be taken immediately. If you don't do anything within 2 ~ 3 seconds, you will be caught. You can't run 2 meters, or you will be caught. There is a buffer time of 3 ~ 5 seconds when the pursuer and the escaper switch roles, that is, the new pursuer should give the new escaper 3 ~ 5 seconds to prepare. Sixth, innovative five-prevention stickers (1) After the escapee is posted, the pursuer becomes a new escapee and the affixed person becomes a new pursuer. Anti-posting increases the diversity and interest of the game, and requires higher requirements for students' starting, braking and reaction. (2) Rule 1 Only after the fugitives are posted, can new pursuers chase them. No preparation time is given in the conversion between "chasing" and "fleeing". The above five innovative methods are all based on "classic practices". These six games can also be "arranged" and "combined", which can make "sticking plaster" derive more new practices.