Women insist on exercise, and it is best to choose moderate, slow and low-intensity exercise. Exercise can not only make women receive good fitness effect, but also promote the normal secretion of hormones, thus keeping the skin moist and shiny.
Start with simple and common exercise methods to reshape the spotless beauty, with rose white inside!
Try handstand: handstand posture can promote blood circulation of various organs, and the skin will benefit from it. Beginners can start with shoulder handstands: supine, legs bent at right angles, and then extended upward; Hips off the ground, supported by hands, shoulder blades on the ground, abdomen, hips and legs as far as possible in a straight line. Keep this posture until you feel tired.
Take a leisurely walk: relax before walking, exercise your limbs properly, and then take a leisurely walk after breathing smoothly. When walking, be calm and gentle, and walk with ease, just like walking around; Walk step by step and do what you can.
When walking, you can simply take a walk, or you can combine it with flowers to make blood circulation and facial skin rosy and smooth. In general, it is appropriate to walk 1 hour every day; According to the health status, the speed is 60-70 steps per minute at slow speed and 80-90 steps per minute at medium speed.
As fast as flying: Moderate brisk walking can stimulate the brain to secrete endorphins (commonly known as euphoria), so as to keep the body's biological clock dynamic and harmonious, thus achieving the balance of skin state and making the skin rosy and delicate.
According to one's physical condition, walk at a speed of about 100 ~ 120 steps per minute to achieve the degree of micro-wheezing (heartbeat is about 120 times per minute), and walk for 30 minutes or 3 ~ 5 minutes every day, totaling 6,000 steps.
Run forward: rhythmic running can inhale a lot of oxygen and promote metabolism. Running is also a moderate amount of exercise, with tension and relaxation alternately, which can adjust people's mood and improve blood circulation of the skin.
During running, the shoulders are slightly raised and the arms are bent 90 degrees. Swing back and forth but bounce up and down slightly; The thigh is lifted forward, the back pedal is full, and the stride is large and elastic. It is best to jog for 40 minutes, plus warm-up before running and stretching after running, totaling about 1 hour.
Fall in love with skipping rope: from the sports point of view, skipping rope 10 minutes is similar to dancing fitness dance for 20 minutes. It belongs to aerobic exercise, which takes a short time and consumes a lot. It can significantly enhance the functions of cardiovascular system, respiratory system and nervous system.
Practitioners can do this step by step: just jump 1 min at first, jump for 3 minutes after 3 days, and jump 10 minutes after 3 months; After half a year, "serial jumping" can be implemented every day, for example, jumping for 3 minutes at a time, ***5 times until jumping for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is a standard aerobic exercise.
Do gymnastics often: Do gymnastics often, strengthen balanced and coordinated exercise, and get obvious bodybuilding effect. Try the balance exercise first: straighten your hands forward, keep your palms close to the wall and keep your whole body in a straight line; Then bend your elbow and move your whole body back and forth, 8 ~ 10 times a day. Perseverance will certainly benefit. Aerobics: legs apart, left and right legs alternately stretch their knees and bend their knees; Straighten your legs together, bend over, hold your knees with your hands, and let the weight fall on your legs; Put your hands on your knees, squat down and stand up again, and do it several times more; Hold your hands high and stretch to the maximum from front to back; Open your legs. Raise your right hand over your head and lean to the left. Change your left hand to your right hand. Hold your hands high and turn your upper body from the waist to the left and right.
Cycling fitness: Moderate-speed cycling generally lasts about 30 minutes, while paying attention to strengthening deep breathing. You can also ride slowly for a few minutes and then ride quickly for a few minutes; Then slow, fast and alternating exercise can effectively enhance people's heart function.
Travel around the world: When swimming, the water temperature is usually 8 ~ 10℃ lower than the body temperature. When the skin comes into contact with cold water, the capillaries contract first and then relax. At this time, the blood flow of the skin can reach 4 ~ 6 times of normal. This "vascular gymnastics" can improve the blood circulation function of the skin. At the same time, the friction and flapping of water and waves on the whole body skin will play a special "massage" role, making the skin smooth and elastic, with a "streamline beauty".
Beauty tips:
Women should exercise for 5 ~ 10 minutes in their spare time, or engage in continuous activities such as leisure, walking and climbing stairs. Exercise 1 hour every day can prolong your life by 2 hours.
Usually sit less, stand more and walk more; Total aerobic activity for at least five days a week and more than 30 minutes a day can effectively prevent chronic diseases and keep healthy, without excessive physical exertion or long-term strenuous exercise.
It is best to drink pure water after exercise, or take a bottle of water with you to drink it in time. Drinking plenty of water is not only conducive to perspiration and detoxification, but also conducive to the smooth breathing of the skin.