Many people are worried about fitness, especially in summer, and many people are unwilling to exercise. In fact, separating your legs will naturally integrate you into the fitness army. Chinese medicine points out that walking is the best aerobic exercise in summer.
First of all, walking is easy to master. Secondly, walking is not limited by time and place. In addition, walking on the flat ground has little pressure on knees and ankles, which is suitable for almost everyone, including the elderly, the infirm and the severely obese. The walking equipment is also very simple. All you need is a pair of comfortable sports shoes, and you can embark on the road to health. Try to walk in shady streets or windy rivers or beaches, and the boulevard in the park is more suitable.
Everyone can find out the appropriate amount of exercise according to their age, physique and severity of illness. The general principle is not to be tired, and consciously sweat a little at every activity. During exercise, if you feel pain, fatigue and discomfort in the liver area, you should stop exercising and rest on your back to increase the blood flow of the liver and reduce the burden on the liver. After exercise, if the appetite improves, the body and mind are happy, the fatigue is reduced, and the liver function is improved, you can increase the activity according to your own ability.
Second, swimming.
The best exercise in summer is swimming. Swimming not only exercises hands, feet, waist and abdomen. But also beneficial to internal organs such as heart, brain, lung and liver. It is especially beneficial to blood vessels and is known as? Vascular gymnastics? . In addition, because the heat consumed in water is obviously higher than that on land, swimming can also reduce excessive weight and achieve the effect of bodybuilding.
Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week. The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement.
After landing, it is best to use an umbrella to shade the sun, or rest in a cool place, or use a bath towel to protect the skin, or apply sunscreen to exposed parts of the body. Wipe off the scale with a soft dry towel immediately after swimming, and it is best to rinse it with clean water. If there is water in your ear, can you use one foot? Jump on the same side? The way of drainage. After that, do some relaxation gymnastics and body massage, or take a nap in the sun? 20 minutes to avoid muscle stiffness and fatigue.
Third, the fitness ball
Fitness ball, also known as Baoding iron ball. This exercise can harmonize qi and blood, relax tendons and activate collaterals, strengthen the body, strengthen the brain and improve intelligence, and is not limited by the venue and climate, so it is suitable for summer practice. If you can practice fitness ball regularly, it will have a good effect on hemiplegia sequelae, cervical spondylosis, scapulohumeral periarthritis, coronary heart disease, finger dysfunction and other diseases. In addition, due to the frequent friction between the iron ball and the palm skin, static electricity and thermal effect will also play a role in promoting blood circulation and treating diseases in all parts of the body.
At the same time, the elderly can play fitness ball for a long time, and through the movement of fingers and palms, they can also make fingers, palms and wrists flex and stretch flexibly, promote the movement of upper limb muscles such as fingers, wrists and elbows, and can prevent and correct symptoms such as numbness, trembling and decreased grip strength of upper limbs caused by degenerative diseases of the elderly. Moreover, hand movements are also very beneficial to the brain. When people play fitness ball, they can concentrate their thoughts on their hands, eliminate all kinds of distractions, eliminate tension and relax their brains. Therefore, playing fitness balls regularly can also effectively protect the brain, slow down the aging of the brain, and avoid the occurrence of Alzheimer's disease.
Fourth, badminton.
Badminton is played in indoor courts, so it is not easy to get sunburned. It is an ideal choice for summer sports. Badminton is a sport that can make people clear-headed, agile and exercise the whole body. Playing badminton can not only strengthen the body, lose weight and shape, prevent cervical spondylosis, but also promote metabolism, so that toxins in the body can be excreted with sweat.
Badminton is suitable for men, women and children, and the amount of exercise can be determined according to their age, physique, sports level and the characteristics of the venue environment. Teenagers can take exercise as an effective means to promote growth and improve physical function. Moderate intensity of exercise, activity time 40? Fifty minutes is appropriate. The elderly and infirm can take exercise as a method of health care and rehabilitation. The amount of exercise should be small and the activity time should be 20? 30 minutes is good. Play badminton, but also pay attention to the following points:
First of all, you should be fully prepared. Don't think that it's hot and you don't need to warm up when your body is open. Playing badminton to warm up in summer is also essential. You'd better do some relaxation exercises after playing. In the process of playing ball, if you feel that your movements have become slow, you should stop the fierce confrontation and focus on the fixed movements.
Then, it is necessary to replenish water correctly. Sweating more in summer, greater salt loss, easy to reduce cell osmotic pressure, leading to sodium metabolism disorder, muscle spasm. So before summer sports, 10? 15 minutes, drink water properly, about 450 ml to 600 ml. Every 10 during exercise? /kloc-drink 150 ml to 240 ml of water after 0/5 minutes, even if you are not thirsty. Honey water had better add some salt. It is also necessary to drink sweet drinks after exercise 1 hour.
Verb (abbreviation for verb) fishing; catch fish
Hot weather often makes people feel bored, anxious and uneasy. Angry? China ancient health experts believe that fishing can be lifted? Hot heart and spleen? . Fishing needs the cooperation of brain, hands and eyes, and needs the help of quietness, intention and movement, which has a positive effect on improving people's vision and reaction ability. Moreover, the air around lakes, streams and rivers contains more negative oxygen ions, which is helpful to improve human immunity.
In summer, whenever you come to the reservoir or pond, under the lush shade, and the breeze blows, you can read the gaseous state of everything flourishing, smell cicadas in the sunset and see green waves? White float? Jump up and look for this kind of Shu Yue and tranquility, and you will naturally get a cool heart, which will drive away troubles and restrain impatience. How cozy it is! And often experiencing this kind of happiness is naturally conducive to health and longevity. The temperature and water temperature in the morning and evening in summer are suitable, which is the best water temperature for fish to eat. It is very hot at noon, and the probability of fish appearing is very small, which is not good for people.
Sixth, yoga.
Yoga should be the best choice for MM to keep fit in summer. In summer, Tianren's body is quite flexible, and his muscles are not easily strained and sprained, which is a good opportunity to practice yoga. When doing yoga, you should practice on an empty stomach, preferably two or three hours after meals, or half an hour before eating. Don't take a shower for half an hour before and after practice.
In summer, the qi and blood of the human body are relatively smooth. At this time, practicing yoga is not only a lot easier, but also the body will become more relaxed and comfortable after being fully stretched. MM who wants to lose weight, while doing yoga, while eating a relatively light diet, will also make the loose belly on the abdomen and the fat around the waist more compact and tangible. In hot summer, many people become irritable. Breathing and meditation through yoga can also relieve your anxiety.
It should be noted that there is no need to drink too much water before practicing yoga, and water or salt (such as 0.9% saline) should be added immediately after sweating; Practice time should be based on personal physique. Generally, it is advisable for beginners to practice for about 30 minutes, and it is forbidden to practice excessively or even overloaded. After exercise, the loss of body fluids or high temperature environment may cause temporary brain hypoxia. Avoid taking a cold bath, blowing air conditioning or drinking cold drinks immediately, and take a hot bath after a short rest to replenish water.
Finally, I would like to remind you that you should exercise more in summer. Suggest that you might as well start with low-intensity exercise in summer and accumulate all kinds every day? A little exercise? Such as swimming, playing tennis, badminton, running, walking and so on. These one-off sports with less physical consumption, low technical requirements and less time requirements can also play an exercise role and are more suitable for summer.
?