Beauty saves money and exercises efficiently. Exercise is the basic way to keep healthy. Exercise helps to strengthen the body's immunity. Active exercise is also an attitude towards life. Exercise helps to strengthen our physique and share beautiful money-saving and efficient fitness exercises.
No matter how fashionable sports are refurbished, I always believe that skipping is the best exercise in winter, which is both economical and convenient. "Doing more with less money" has always been my life principle, and many fitness experts also have this knowledge.
Rich Sandler, a famous American fitness expert, believes that there are many kinds of skipping rope, which can be simple or complicated, and can be done at any time and learned once. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. It is an aerobic exercise that consumes less time and more energy.
But Mam, a British fitness expert, affirmed that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; Jump 10 minutes after 3 months; After half a year, we will carry out "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jump for half an hour at a time is equivalent to jogging for 90 minutes.
Experts have relevant reminders about skipping rope:
1, skipping rope should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness and thickness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wooden floor and mud with moderate hardness as the venue, and never jump rope on the hard concrete floor to avoid damaging joints and easily causing dizziness.
4. When skipping rope, relax muscles and joints, coordinate toes and heels to prevent sprain.
Fat people and middle-aged women should use their feet to rise and fall at the same time, and the jumping height should not be too high.
6. Before skipping rope, relax your feet, legs, wrists and ankles to adapt to the next exercise.
Beauty saves money and exercises efficiently. Experts believe that the best way of yoga jogging is to run on tiptoe, which can keep the pace brisk and enhance the effect of jogging. The air is particularly fresh in the morning, suitable for jogging. At night, when your energy is low, it is a good time to jog, because jogging will readjust your metabolism and make people energetic. Be sure to persevere and form a habit. Never run immediately after a meal. You can only jog for a few hours after dinner. At the same time, don't open your mouth or wave your arms violently when running. Keep breathing through your nose, close your mouth, make a fist, raise your arms lightly to your chest, swing back and forth regularly, and keep your elbows close to your body. It is important to hold your head up and relax your shoulders, keep your spine straight, and let your abdomen come in and out naturally when you breathe.
When jogging, you must concentrate, especially breathing, and enjoy jogging. Because the muscles are relaxed, oxygen and blood in the lungs can flow freely and the mind is calm. Jogging itself should have a sense of rhythm, natural movements and gentle and elegant movements. There are various kinds of jogging, one of which is called twisting jogging. The so-called twisting jogging is to twist the trunk from one side to the other in line with the rhythm of the pace. The arm produces strength when paddling, and the lifting range of the hand determines the turning point. This kind of twisting can strengthen the spinal nerves and massage the internal organs. Another way to change is to raise your arms above your head and jog with your hands folded, which can expand your chest, let more fresh air flow into your lungs and stretch your arms, chest and abdomen well.
Finally, there is another way to raise your knees while jogging and kick your hips with your heels. This jogging method can help you move your knee joint, but it needs more efforts to do it well. If you breathe correctly, you will sweat a lot, so you will clean the whole system. At the end of jogging, don't stop immediately, but do some adjustment exercises.
One thing should be paid special attention to. When jogging downhill, you should be especially careful, slow down and slow down your pace so as not to hurt your knees or feet.
If you are fat, old or weak, you should walk first and then jog. Women can also practice jogging like men, but avoid it during menstruation, the last five or six months of pregnancy and six weeks after delivery. Women should wear clothes or bras that fix their breasts when jogging. When women jog, their toes should gently touch the ground to avoid uterine displacement. Because women are less engaged in other types of physical activities and are weaker, jogging is especially beneficial to them. Jogging is also good for children. Although children often run, jump, play and have fun, most people are in poor health because they have not received systematic and regular exercise. Jogging can correct this defect.
You can avoid cramps or muscle pain by stretching after jogging in yoga. Doing yoga before jogging can make the whole body relaxed and refreshed, while doing yoga after jogging can make the mind quiet and balanced all day.