The first item: stretching.
After a night's sleep, the human body is soft and relaxed, and the blood circulation is slow. When you wake up, you always feel lazy and weak. If the limbs are stretched, the waist and abdomen are stretched, and the muscles of the whole body are exerted, combined with deep breathing, it can play the role of expelling the old and absorbing the new, promoting qi and blood circulation, dredging meridians and joints, invigorating the spirit, relieving fatigue, waking up, strengthening strength and moving limbs. Therefore, we advocate getting up early in spring and stretching more. If you feel tired working in the office, you can also stretch yourself. In short, consciously stretching more is really a healthy and economical lazy exercise.
Item 2: Walking
Walking is a health care method worth popularizing. No matter how busy you are, after a busy day, walking in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, the breathing is even and even deepened, and the gastrointestinal digestive function is increased by using blood circulation. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health.
Walk according to your ability, don't overwork. It is better to walk in the drizzle in spring, and the vegetation in the rain is greener, which can relieve the depressed mood.
Item 3: Fishing
In February, the fish stopped on the beach. Fish is the fattest in spring, which is a good time to fish. Fishing can eliminate distractions, calm the nerves, and is beneficial to patients with hypertension, neurasthenia and dyspepsia.
In early spring and mid-spring, the weather is warm and cold. When the weather is warm around noon, most fish are willing to appear. Therefore, fishing in spring should choose pits and ponds with small water surface and water depth below 1.5 meters or places with large water surface but large sunny shoals. It is better if there are aquatic plants or reed stubble. Such a fishing ground is most suitable for fishing in spring.
In addition, before mid-spring, fish always swim to the north shore where the water temperature is relatively high. Therefore, experienced fishermen love to choose their fishing position on the north shore of spring!
At the end of spring, the temperature rises rapidly, the water plants are overgrown, plankton proliferate, and crucian carp are facing spawning. They swim in droves to the shallow waters on the shore to find food and mate. This season, we should choose the edge of aquatic plants as the fishing point. If there is no grass, you can find a stone to throw bait and a pole, and you will definitely go home with full load.
Item 4: Jogging
Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation. Jogging in spring can also see green eyes, which is also good for vision recovery.
Item 5: Cycling
Cycling is an effective way to improve human muscle endurance and cardiopulmonary endurance. In the process of riding, the main muscle groups of the human body should participate in the work, including the muscles of the legs, arms and waist and abdomen. Cycling is a typical aerobic exercise. Riding at 70%-80% of the maximum heart rate 15 minutes or more can help you burn calories and improve your cardiopulmonary endurance.
Besides, cycling can also help us release stress. After a hard day's work, we can choose to relax by cycling.
Item 6: Mountain climbing
Mountain climbing is an excellent aerobic exercise. If you climb the hillside for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Mountain climbing is good, but there is some pressure. It's easy to hurt your body if you don't grasp your strength well. Therefore, warm-up activities must be done before climbing the mountain to make muscles and joints move. Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate at 120- 140 times/minute when climbing.
Item 7: outing
Going out for an outing can not only get close to nature and relax, but also keep fit and drive away the spring sleep.
The ancient sport of outing is suitable for almost everyone, and the intensity of exercise load can be determined according to our personal situation. The length of time is also natural. For some old and frail people, they walk about 60-70 steps per minute, and some hikers may walk about 70-90 steps per minute. For some people who have just recovered from illness, they can also choose to go out for an outing and take a walk during the walk, which is good for recovery after illness.
Picnics, flower viewing and making friends are all good things. Why not do them?
Item 8: Flying a kite
Flying kites in spring is a health-keeping way that integrates leisure, entertainment and exercise. It's a pleasure to go on an outing and watch kites soar with the wind. When flying a kite, people keep running, pulling wires and controlling. Through the cooperation of hands and eyes and the activities of limbs, the purpose of dredging meridians, harmonizing qi and blood and strengthening the body can be achieved. Watching the kite fly high and staring at it all the time, the eye muscles are adjusted and fatigue is eliminated. This activity is especially suitable for teenagers.
Middle-aged and elderly people should pay attention to protecting their necks when flying kites. Don't lean back too long, but look up at each other alternately. It is best for two or three people to fly kites together. Choose a flat and empty site, and don't choose lakes, rivers and places with high-voltage lines to avoid accidents.
Item 9: Tai Chi.
For young people, they can run, play ball and so on. Middle-aged and elderly people can exercise with low intensity and low energy, and playing Tai Ji Chuan is a good choice. In order to get the best effect, it is best to play Tai Chi outdoors, which can absorb negative ions in the air. This is a very convenient exercise!
Item 10: Skipping rope
Jumping rope can burn a lot of fat For a woman weighing 67.5 kg, skipping rope can consume 1 1.4 calories of fat per minute, which can improve cardiopulmonary vitality, physical agility and coordination. I hope the lady with the devil figure in summer will start to move now. Prepare a skipping rope, regardless of the venue, and jump for a few minutes from time to time, which is very effective!
Second, what sports can children do?
1, the first recommendation is "swimming", and it is best to be over 6 years old, because the big muscles and small muscles of the child's body were not completely controlled before, and what the swimming coach said was difficult to understand. Children can control their physical ability through swimming practice, and at the same time, they can integrate some developmental reflexes, which is of great benefit to their health and study. It is recommended to swim 800 meters every day, and pay attention to the safety of children during this process.
2. Riding a bicycle is suitable for people over 7 years old. The bicycle here refers to two wheels, hehe. Bicycles need very good balance and physical coordination. Therefore, cycling can not only exercise children's health, but also exercise their coordination and balance ability. If a child's balance ability is good, he can better control the internal and external pressures in the body, which is a great exercise.
3, table tennis, the best' age' is over 9 years old. During this period, the child's physical movements and understanding ability have reached a certain level. This exercise can exercise children's hand, eye and brain coordination ability, and can also exercise children's thinking reflection ability, which is also helpful for understanding the arc movement of physics and mathematics in the future. Besides swimming, this is also recommended.
4, skipping rope, this sport is popular in schools, and it is also a common sport, suitable for children over 7 years old. Because it has simple props and convenient technology. Exercise children's jumping ability and the coordination ability of hands, eyes, brain and legs. These contents are helpful to the development of children's brain nerves, and can also achieve the effect of decompression and relaxation. If children don't know how to jump rope at first, they can practice it separately, for example, first practice the in-situ high jump, then shout the beat, match the arms, and finally add skipping rope. This will be better, and it will also enhance children's self-confidence.
5, football, learning skills, it is recommended to be after 9 years old. If you are only interested in playing, you can do it after 4 years old. Playing football can exercise children's lower limb ability, at the same time, it can also bring children a stronger sense of positioning and enhance their internal stability. And this is a team sport, which can enhance the sense of teamwork.
6, dance, suitable for children over 7 years old. Dances, such as folk dance, Latin dance and ballet, can be learned by children after the age of 7, or because children need good physical control and understanding. For dances that require strenuous exercise, such as street dance, it is recommended that children study after the age of 9, because it requires too much physical strength for children.
Third, aerobic exercise suitable for fat people
1, running
Not less than 40 minutes each time, and the speed is mainly moderate or jogging. Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.
Step 2 swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
3. Bicycle
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Step 4 climb the mountain
The temperature decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. In addition, mountain climbing has a better exercise effect on cardiopulmonary function.
5. Run (fast)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Fourth, what should I pay attention to when exercising?
First, remove makeup before exercise, and wash the dirt off your face with neutral detergent, because if the cosmetic dirt remains on your face during exercise, it will cause pore blockage.
Second, pay attention to hair care during exercise. Sweat, sunshine and alkaline water are natural enemies of hair, so you must wash your hair after exercise.
Third, when exercising outdoors, it is best to wear a hat to prevent hair from being eroded by sunlight and salt.
4. Take off your wet clothes immediately after exercise, otherwise the acne on your shoulders, back and chest will recur under the friction of wet clothes. In addition, sweat adheres to the skin and is prone to acne.
5. Choose a refreshing bath, because sebaceous glands secrete more vigorously during exercise. Bathing can not only wash away the dirt accumulated on the skin, promote blood circulation, but also regulate the functions of sebaceous glands and sweat glands, make pores smooth and make the skin smoother. Clean, refresh and moisturize the skin after exercise to avoid premature aging of the skin.
Six, half an hour after exercise, your face will still sweat, so don't put on makeup right away.
Seven, because the sun will accelerate skin aging, women who exercise regularly should use sunscreen all the year round to avoid too much exposure to the sun.
Various functions of the human body need to be used continuously, and it is used reasonably and moderately. This reasonable and moderate use is a positive and beneficial exercise for human function.