Fitness exercises teach you to get rid of distractions and keep exercising. Many people will do some proper exercise to keep healthy. Exercise can help us exercise well. Moderate exercise is good for health. Aerobic exercise can increase the oxygen content in our brain. Let's share the benefits of fitness exercise and teach you to get rid of distractions and stick to exercise.

Fitness exercises teach you to get rid of distractions and keep exercising 1 1 to find a suitable partner.

Right: Friends with fitness plans.

Wrong: exercise alone.

Going to fitness with friends will help to better implement the fitness plan, support and encourage each other and benefit from the sense of group responsibility.

2, a variety of sports options

Right: A great fitness program.

Wrong: only do the projects you like.

People's enthusiasm for a certain fitness exercise may fade after a few months. If you feel that you have lost your enthusiasm or can't improve it any more, change to a new form of exercise immediately.

Step 3 exercise every day

Right: Exercise 3-5 days a week.

Wrong: I haven't exercised for more than 2 days.

Develop good habits, turn going to the gym from a task into a daily habit, and try to exercise every day. Only in this way can you form a habit, so it is best not to go to the gym for more than two days in a row, but if you have physical problems, that is another matter. Don't hug if you are injured.

Step 4 make a backup plan

Right: If you miss it, you miss it. Try harder tomorrow.

Wrong: We can't go on because there are obstacles.

Before fitness, we should consider some factors that may affect fitness in advance, write down the methods to overcome "fitness obstacles", prepare a backup plan, and most importantly, don't give up as soon as you encounter obstacles.

Aim high, but not too high.

Right: Specific goal-walk for 20 minutes every day.

Mistake: abstract goal-I want to exercise harder.

First, you need a fitness plan. Having a goal will give you motivation to exercise and make it easier to stick to it. When setting a goal, do what you can, don't set the goal too high, and the goal should be short-term, specific and realistic, so that it is easy to stick to it. If it is easy to achieve the goal, you can set the goal higher and approve it every 4-6 weeks to ensure that it does not deviate from the right direction.

6. Write down your progress

Right: Record your fitness process.

Wrong: What did I do yesterday? Forgot!

As long as you record your fitness process in detail, it will bring you a sense of accomplishment and help you know how far and how fast you have run, how many calories you have consumed and how much progress you have made. Use these to challenge yourself and set new goals.

Many people feel sore after exercise, all because they don't exercise for a long time, and sudden fitness will make the body unbearable. The stretching after running introduced below can effectively avoid these phenomena and maximize the fitness effect.

Stretch your knees

1, stretching the knee is also one of the important contents. Press your knees down hard with your hands for 20 seconds.

2. Support your body with your right hand, twist your left elbow to your right knee, and extend your right leg outward. You should feel this feeling well, and the left muscle should do the same for 20 seconds, and repeat the action after the time.

3. Change the sitting posture to the standing posture, open your feet shoulder width, and at the same time, your toes are in the outer eight-character state. Pay attention to straighten your legs.

Most of the body should bend down, touch the toes, feet, heels and other parts with your hands and stretch your knees.

Stretch the abdomen

Stretching the abdomen is the last link of stretching after running. From standing to sitting, bend your knees and put your feet in front of your body as close as possible to your groin. The time to keep this action is about 15-30 seconds. Some people may be able to do this easily.

If you can do it easily, lean forward as far as possible to enhance the exercise effect, but you should also control your fitness and not hurt your body. The time is also 15-30 seconds.

Stretch ligament

1, cross your legs, bend over and straighten your knees, touch your feet with your hands as much as possible, or keep your body close to your legs for 20 seconds, and then change your legs and repeat.

2. Keep your chest close to your knees, but pay attention to keep your knees straight and not bend. Then, the leg ligaments and back will feel sore, which is the embodiment of the effect. After that, stop stretching, take a deep breath twice, slowly return to the initial state, and repeat 12 times.

3. Pull up the stretched left leg slowly. It should also be noted that the knees should be kept straight and not bent. At the same time, the muscles of the hips and thighs should be tightened until the body is at right angles to the thighs. Then, take two deep breaths to restore your body to its original state.

Stretch the calf

The calf needs to bear a lot of pressure when running. After running, calf muscles need to relax and stretch very much.

1. Spread your arms and press them against the wall. The legs are separated in tandem, bent forward, and then straightened. Then straighten your feet forward and touch the ground with your heels. In this process, you should pay attention to the stretching of calf muscles to avoid overexertion and muscle strain. Keep the time at 15-39 seconds, and switch legs after clicking.

2. Hold the wall with both hands, heel on the ground, legs straight, keep this action for 20 seconds, carefully feel the stretching feeling of calf muscles, and repeat it when the time is up.

3. Bend down and support your body with one arm and one leg to keep your body balanced. Put your other leg in front of your body and stay relaxed. Focus your whole body on the toes that support your body.

At the same time, the heel is forced backward and downward to keep tension and tighten the muscles at the back of the calf. Feel this feeling carefully. Meditate 10 times in your mind, then relax, repeat the above actions three times, and then do it again with your legs changed.

Stretch gluteal muscles

1, the legs are separated in tandem, the feet point forward and the hips are forward. But keep your body upright, and pressing your thighs with your hands will stretch you. Hold this state for 30 seconds, and then change your feet.

2. Slide your hips forward slowly, and then pull your hands back for 30 seconds.

Essential fitness work for otaku and otaku

Push-ups strengthen chest muscles

This action is mainly to exercise pectoralis major. In the living room or dining area at home, find two single stools, one on the left and the other on the right. Just lie on the table with your hands supported. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

Sitting posture with belly in and legs up.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

Biceps lifts healthy hands.

This action mainly exercises the hand. Just sit on a stool at home. It's very simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

Hold the wall and squat for healthy legs.

You need to choose a wall at home. You should hold the wall and squat down slowly by the strength of your legs. Better hold a small object in your hand. When squatting, you can exercise your legs, eliminate excess fat in your legs, and make your legs look better. 15 group, do three groups.

Bend over, row a boat and exercise your back.

This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an open space at home, holding two unopened bottles of mineral water, knees slightly bent, back bent, chest out, relying on the strength of the back, lift the mineral water up with your hands and take back your shoulders at the same time. 12 group, do three groups.

Push-ups enhance waist strength

This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.

Fitness exercises teach you to get rid of distractions and keep exercising, which will be effective in a week.

Ride a bike to lose weight

After dinner, I want to play outside, but it's a little far. What should I do? Ride a bike to lose weight. Watching the scenery while blowing a cool breeze is a pleasant way to lose weight. After riding a bike for 40 minutes, you can effectively consume body fat, especially thigh and calf fat. If you need to reduce your abdomen, you can adjust your riding posture when you ride again, inhale intentionally, bend and compress your abdomen, and cooperate with sit-ups after exercise, which is very effective.

Skipping rope to lose weight

This is very simple, one rope is enough and the cost is low. You can do it at home or in the community, or you can go to the park. Practice step by step, and the speed and length of skipping rope should be determined according to personal circumstances. You can exercise for 5- 10 minutes at first, and then gradually extend the time. Don't be too hasty. Skipping rope can eliminate excess fat in hip steps and thighs.

Reverse walking

Walking in the opposite direction will consume more body energy. Why? Because people's adaptation is abnormal, their efforts will be different, and they will use more physical strength to do this. So going in the opposite direction is a way to lose weight, but we must pay attention to safety.

swim

Swimming is a very good way to relieve summer heat and lose weight. Most importantly, swimming will make you lose weight evenly, without strong muscles you don't want, which will make your figure more beautiful and your curves more charming. Walking in the water is laborious, and swimming will definitely consume more calories. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.

Take the stairs.

When you go for a walk in the park, there are usually stairs, so you can walk more. You can take a few stairs when you go home without taking the elevator. If you can take the stairs 10 minutes every day, you can burn a lot of fat when climbing the stairs, especially for your hips and thighs, which is very beneficial to exercise your whole body. When climbing the stairs. Be sure to prevent your feet from stepping empty and pay attention to safety.

If you stop to rest immediately after strenuous exercise, the rhythmic contraction of muscles will stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, which may lead to palpitation, shortness of breath, dizziness, pallor and even shock and fainting.

Bu ke ma ma bathing

If you take a cold bath immediately after exercise, the blood vessels will contract immediately due to sudden stimulation, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. But it's like taking a hot bath. It will increase the blood flow to the skin, and the blood will flow into the muscles and skin too much, resulting in insufficient blood supply to the heart and brain, dizziness in light cases, collapse and shock in severe cases, and it is easy to induce other chronic diseases.

It is not advisable to eat a lot of sugar.

Eating sweets or sugar water after exercise will feel very comfortable, but do you know? Eating too much sweets after exercise will lead to a large loss of vitamin B 1, leading to some slight physical conditions, such as feeling tired. It is best to eat more vegetables or something.

Not suitable for smoking

Smoking after exercise is more harmful to you than usual, and poor oxygen absorption also affects the recovery process of the body after exercise, making people feel more tired.

Don't drink alcohol to relieve fatigue.

After strenuous exercise, people's physical functions will be in a state of excitement. At this time, drinking alcohol will make the body absorb alcohol faster and enter the blood, and the damage to organs such as liver and stomach will be even worse than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Even drinking beer after exercise is not good, which will increase uric acid in the blood and greatly stimulate the joints. Causing joint inflammation.

Frog jump

Jumping around with your head in your hands or your hands behind your back, this kind of exercise consumes a lot of energy and is very tired. But the weight loss effect is very good, and it can also exercise the whole body muscles. If you want to lose weight, you might as well do leapfrog often, and jump slowly at first to prevent muscle aches!

Leg lifts/leg press

When you are at home, you can do this exercise in many situations, such as sitting on the sofa. You can put your legs on the cabinet, stand on tiptoe, and then lift your legs, leg press. Very simple and effective, you will soon find that your leg muscles are tightened.

Exercise can not only strengthen the body, but also treat diseases, such as indigestion, constipation, abdominal distension, diarrhea, stomachache and inflammation. So how to exercise for indigestion and constipation? Here are some small exercises that can relieve your illness. Let's have a look.

1, how to exercise with indigestion?

Lift your legs forward.

Stand on the ground with your feet together, bend your upper body forward as far as possible, and put your hands down on your calves or hold 10- 15 seconds. This action can make the internal organs "turn over" greatly, which is equivalent to a "massage" of the digestive organs, and can adjust functional symptoms such as indigestion, acid regurgitation and belching.

Bend over three times

After meals, bend slowly at 90 degrees three times a day for 1 ~ 2 minutes each time, which can make the stomach lean forward, let food enter the antrum, promote emptying and accelerate digestion. It should be reminded that people with gastroesophageal reflux disease and reflux esophagitis should not use this method.

Rub your stomach while walking.

Take a walk for a mile after supper. Walking for 20 ~ 30 minutes after meals every day and rubbing your stomach while walking can promote gastrointestinal blood circulation and gastric juice secretion and enhance gastrointestinal digestive function.

When rubbing your stomach, put your fingers together, take your navel as the center, and rotate your palms to massage your abdomen. Every step of massage, the positive and negative directions are alternately carried out, and it is appropriate to have a red belly and a hot feeling. When rubbing your stomach, you should wear a cotton buttonless coat as far as possible to avoid buttons interfering with massage or generating static electricity.

2. How to exercise for constipation?

double；twofold

Constipation is a very common digestive tract problem. Regular aerobic exercise is a "specific medicine" to relieve constipation, such as brisk walking, cycling, swimming and moderate-intensity jogging. Aerobic exercise helps to stimulate the natural contraction of intestinal muscles and accelerate the excretion of feces.

Thigh extension

Lie on your back with your arms straight on your ears. After one or two breaths, slowly lift your feet. Your feet are at 45 degrees to the ground and take a deep breath for about 20 seconds. Exhale, keep your legs straight up and perpendicular to the ground, and keep breathing for about 40 seconds. Exhale and slowly put your legs back on the ground.

This posture strengthens the strength of the lower back, relaxes the two hips, stimulates and stimulates the digestive process and eliminates constipation.

Lateral angular extension

Inhale, feet Zhang Kaicheng a basic triangle. Exhale, turn right 90 degrees with your right foot, turn right 30 degrees with your left foot 15 (do not exceed 30 degrees), and look straight to the right. Bend the right knee until the thigh is parallel to the ground, so that the thigh and calf form a 90-degree angle. Put your right hand on the outside of your right leg. Face up, keep your left hand straight forward along the temple, remember to keep your right armpit close to your right knee, and stretch your chest upward and backward to make your chest, hips and arms form a straight line, and keep it for 30 seconds after completing the action.

Side plough

Lie on your back with your legs relaxed and straight. Put your hands at your sides, palms down. Inhale, gently press the floor with the palm of your hand, and at the same time contract your abdominal muscles to straighten your feet up and keep your feet at a vertical angle to the ground. Exhale, put your feet back and let them reach over your head. At this time, your hips and lower back should be lifted off the ground. If your spine is stiff, just stay here, so you don't have to go on.

Keep your legs straight, let your toes touch the floor and take five deep breaths. This action is called a plow and hoe. Then you will put your hands behind your back and push your back so that it is perpendicular to the ground. Turn your legs to the right when you are comfortable. This is a side plow. Take five deep breaths. Return to the plow-hoe position, then turn your feet to the left and take five deep breaths. Return to the plow-hoe style, bend your knees, and then slowly return your spine to the ground one by one until your hips touch the ground again.

This posture makes the abdominal organs, especially the colon, upside down and squeezed, thus greatly promoting excretion. Regular practice of this posture can eliminate toxic waste in the intestine. But only if you can successfully complete the plow and hoe before practicing the side plow.

3. How to exercise with loose bowels?

Pelvic floor muscle exercise: also known as Kegel exercise, can enhance the strength of pelvic floor muscles, prevent bladder and intestinal leakage, and help improve functional diarrhea and fecal incontinence.

When urinating, do the action of stopping urinating suddenly. The muscle that feels hard is the pelvic floor muscle, which can repeatedly "contract-relax-contract".

4. How to exercise if you have a bad appetite?

Deep Breathing: Sit up straight and use the strength of muscles above the abdomen to practice slow deep breathing. This action can promote blood circulation in the stomach, regulate the function of the spleen and stomach, promote appetite, promote digestion and absorption, and relieve indigestion, stomachache and other discomfort caused by emotional factors such as mental stress.

5. How to exercise for abdominal distension?

Sit-ups: Sit-ups are a simple and efficient exercise method, which can not only exercise hard and firm abdominal muscles and burn abdominal fat, but also help to improve digestive function and prevent and alleviate gastrointestinal peristalsis such as flatulence, bloating and constipation.

6. How to exercise when the liver is uncomfortable?

Lateral bending: Stand on the ground with your feet apart, bend your body sideways, extend your right hand downward, raise your left hand to the ceiling, separate your fingers, and keep your eyes on your left hand. Then do the same thing on the other side of your body. It helps to strengthen the strength of the waist and back, improve the blood supply to the liver and regulate the discomfort of the liver.

7. How to exercise with a stomachache?

Lift your feet: lie flat on the mat or bed with your knees slightly bent. With the hips as the fulcrum, the upper body and feet are lifted off the ground at the same time, making the body V-shaped. Hold this position and take 5-7 deep breaths.

With the help of the boat shape in yoga, this exercise method can lift the diaphragm and relieve the pressure on the stomach and liver, thus relieving stomach cramps and epigastric pain.

8. How to exercise chronic inflammation?

Twist your legs: lie flat on the ground, spread your arms sideways, and twist your legs and lower body left and right. Repeat about 20 times. This kind of exercise helps to promote blood flow to the area where digestive organs are distributed, and helps to alleviate flatulence, pain and chronic inflammation of digestive tract.

Conclusion: Exercise has many benefits. I suggest you do more exercise. Exercise can not only help you to have a good body and figure, but also treat various diseases.