High school students are nervous about studying every day, even in the middle of the night. In the long run, it will definitely be bad for their health. Therefore, many parents worry that their children don't have enough to eat and can't just nourish their children in diet. If they are overnourished, it will also lead to overnutrition. Therefore, they should try to cooperate with some sports, so as to exercise.

1. Children and adolescents are in a period of vigorous growth and development. Muscle strength exercise should be combined with comprehensive physical exercise, because strength exercise has obvious effect on neuromuscular exercise and has no effect on cardiopulmonary exercise. Combined exercise can make the functions, speed, endurance and flexibility of all organs of the whole body develop in an all-round way.

2. The child's heart function is still weak, and it is not easy for the muscles to adapt to suffocation when exerting strength. Therefore, when arranging strength exercises, on the one hand, the load should be light and the duration should be short, on the other hand, children should be taught to use correct breathing to avoid holding their breath for a long time.

3. Teach children and teenagers to pay attention to the finishing activities of muscle relaxation after each muscle strength exercise, promote muscle blood circulation, and cultivate muscle active relaxation ability.

4. Starting from the physiological characteristics of women, girls should pay attention to strengthening the exercise of abdominal muscles and pelvic floor muscles. Such as sit-ups, sit-ups and leg lifts, suspended leg lifts, swinging legs and kicking, lifting arms and lifting anus while inhaling from the back, etc. These are all good exercises.

In adolescence, muscle strength develops rapidly, and skeletal muscle is stronger than in childhood, so you can start some weight-bearing exercises with small load. However, in the early adolescence, that is, the second stage of the first day of junior high school, strength exercises should generally be based on their own weight exercises (such as push-ups, pull-ups, arm flexion and extension, etc.). ), equipment gymnastics exercises and light loads (such as dumbbells, tensioners, solid balls, etc.). ), and do not carry out weight-bearing exercises such as barbells; In the late adolescence, that is, after the third grade and the first grade, it can be gradually adopted (such as squat or weightlifting), but the load should not be too heavy, and it should be light or medium.

High school students, in particular, will climb stairs to go home after school, so that their bones will develop better in the long run. Try not to stay up late, especially when they want to sleep around eleven o'clock. This is the time when their whole body needs detoxification. If they don't rest, they will accumulate too many toxins in their bodies.

Do you exercise in the middle of the night?

Exercise is something that everyone of us will do, mainly to achieve good health. But when exercising, you need to pay attention to the correct exercise method and time. Many friends also exercise in the middle of the night. This is actually the worst and most harmful method, which not only fails to achieve the purpose of fitness, but also harms the body. So, how about working out at midnight? Let's take a look together.

Exercise nourishes yang during the day and hurts yang at night.

From the perspective of traditional Chinese medicine, daytime is the time when the essence of the sun rises in our body, just like sparks are growing. At this time, if we can give our body some exercise, it is to help our body "spark" grow, so daytime exercise is to warm our sun spirit. But at night, it's time for our bodies to rest. If we exercise and use our yang at this time, it will hurt our body's yang.

Huangdi Neijing said, therefore, when the yang is outside for a day, the yang is rising, but the yang is strong at noon and weak at night, so the valve is closed, so we gather at dusk, so we don't disturb our bones and muscles and see the fog and dew. On the contrary, the shape is trapped and thin.

At night, birds return to their nests, their spirits are restrained, their yang is collected and their pores are closed. If we stretch our muscles and run and dance at this time, then our muscles will be congested and our viscera will be deficient, and then we will become more and more bored and counterproductive.

From the above introduction, we now know that it is not good to exercise in the middle of the night. We get up in the morning to exercise, not only according to our own physical condition, but also according to the laws of nature. This is also a way to keep fit and be responsible for our health.

3. How can I exercise quickly?

In fact, when it comes to exercise, I believe everyone wants a good figure, but how to exercise has become a big problem. There are many kinds of gyms and many sports, so many people are very picky and don't know what kind of exercise suits them and the exercise effect is better. Next, we will introduce how to exercise quickly in detail.

1. Should pay attention to long-term exercise and practice, and maintain adequate nutrition, rest and sleep. The so-called exercise is to repeatedly carry out similar activities, produce systemic adaptive changes, and coordinate the activities of various tissues, organs and systems of the human body. The so-called exercise is to repeat similar activities many times on the basis of exercise, resulting in adaptive changes of the system and improving its efficiency. When human body is active, muscle activity is correspondingly strengthened, which has great influence on energy metabolism. No matter what kind of activity you are engaged in, your energy consumption is higher than its basic state, that is, higher than when you are awake and quiet. After long-term exercise and practice, the changes of breathing, circulation and metabolism caused by skilled skills and activities can be coordinated with the intensity and duration of activities, that is to say, the physiological state during activities completely meets the needs in the process of activities, that is, a stable activity stereotype is established.

2. Have enough nutrition. To carry out any activity, the human body must pay a certain amount of energy and physical strength and consume a certain amount of energy. Energy comes from nutrients in various foods, such as protein, sugar and fat. These nutrients are the main providers of human energy. ?

3. Pay attention to proper rest. Any physical activity may cause fatigue, especially high-speed, high-intensity and long-term physical activity, and fatigue appears earlier. Once you are tired, it means that you should stop your activities and have a rest. There are many ways to rest, such as dynamic rest, that is, changing a form of activity, or sitting down for entertainment to achieve the purpose of rest; You can also have a static rest, that is, play with tons or fall asleep. Sleep can effectively eliminate fatigue and protect physical strength.

The above content is about how to exercise quickly. Exercise is a process. If there is no special demand, everyone still needs to master this rhythm step by step. In the long run, both physical quality and appearance will change greatly, so the most important thing in exercise is persistence.

4. What indoor sports can exercise?

Sports is a very extensive activity, with many types of events, such as indoor and outdoor. There are many advantages to exercising according to its type. Indoor sports are relatively simple, and the most complicated ones are ball games. So what indoor sports can exercise? There are many indoor sports to do. Regular exercise can also control weight and reduce body fat content. This is an effective exercise beneficial to health. Patients should pay attention to its temperature when doing indoor exercise to avoid diseases such as colds caused by clothing problems.

Better indoor exercise methods are:

1. Aerobic exercise

Aerobics can also be done indoors by yourself. You can buy some DVDs of aerobic courses and follow the music while watching them, which can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.

Step 2: Step machine

Aerobic exercise can also be done indoors. Treadmill is the most popular indoor aerobic exercise. The amount of exercise is not very large, but it can consume 325 calories per hour! If there is no treadmill at home, pile it up in wooden boxes or magazines and trample it up and down, but pay attention to safety.

3. Indoor bicycles

Bicycle can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also been popular in recent years. The advantage of riding a bike is that the level and range of exercise are relatively tight and can be adjusted by yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.

rope skipping

Skipping rope is the most familiar thing for each of us. Almost everyone has played it, but do you know that the amount of exercise for skipping rope is quite high? If calculated by the hour, skipping rope can consume 525 calories.

5. floor exercise

The simplest weight-loss exercises are push-ups and sit-ups, which are also two kinds of weight-loss exercises that will not be out of date. Push-ups can exercise the muscles of the chest, abdomen and arms, and sit-ups mainly exercise the waist and abdomen.

Lift the laundry bag

Washing clothes is a helpful and energy-consuming housework. You can also lose weight by using a laundry bag full of dirty clothes before washing clothes. Lift the laundry bag directly, don't let it touch your body, and then put it down, so that you can fully exercise your arms, shoulders, chest and abdomen.

7. Climb stairs frequently

Jogging along the stairs is a good aerobic exercise. The specific method is to climb 6- 12 stairs at the fastest speed, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you can try to skip it step by step and lose weight better.

What indoor sports can exercise? The seven exercise methods introduced in this paper can all be carried out indoors. These exercises are relatively simple, and the amount of exercise is not large, but improper control will endanger health, and vice versa. Exercise is to ensure that you are not threatened by disease, but the exercise method is wrong and the effect is the opposite. Paying attention to indoor exercise can save a lot of time, and patients can use it to strengthen physical exercise, and its benefits will reach more.

5. Is there any way to exercise in the office?

Sports is a particularly important thing in our life. After exercise, our bodies will be stronger and our resistance will be better. However, many friends who go to work don't have much time to exercise, but they can exercise in this situation. We should choose an appropriate exercise method according to our own environment. Let's find out how to exercise in the office.

The office space is limited. If you want to achieve the effect of exercising in a limited space, the range of activities should not be exaggerated.

The use space of head movement is small and simple. You can nod your head several times before, after, left and right, and then turn around clockwise and counterclockwise for several times, which can definitely refresh your mind and promote blood circulation.

It's really not easy to sit in front of the computer and type with your arms up for a long time. Your shoulder hurts. Shrug your shoulders and stretch your legs. Try it. Slowly lift your shoulders, hold them for a few seconds, and naturally put them down. When you extend your arm, straighten it, from the front to the top to the side, and then put it down. This process should be slow, repeated several times, stretching muscles.

Keeping an upright posture, opening your feet, stretching your arms upward, making waist rings, twisting your hips, and doing deep bends back and forth can all move your waist muscles and promote blood circulation throughout your body. Doing more waist stretching exercises, such as upward stretching and lateral stretching for a few seconds, is of great benefit to reducing waist fat and belly phenomenon.

Sedentary causes slow blood circulation in lower limbs and leg discomfort. Standing up and exercising your legs often will make you more energetic. Put your legs together, do some lift heel exercises, then do some squats, jump a few times, and your legs will shake loosely. Tight toes and stretching your legs forward, sideways or backward will make you feel heavy.

Through the above introduction, we now know what methods to exercise in the office. In normal times, you don't have to have special time or special methods to do it, you can adapt to local conditions. In fact, there are many ways to exercise, which can be done in our daily life and work. We just need to make full use of them.

6. What exercise can exercise?

First, mountain climbing; Mountaineering is an aerobic exercise, and the trees in the mountain will produce a lot of oxygen under photosynthesis, which makes the oxygen content in the mountain forest much higher than that in other places, especially in cities. Entering the mountains will make people feel fresh air, happy and comfortable, and all troubles will be gone. Mountaineering is the best way to exercise.

However, there are time restrictions (1, bus departure time, last bus time, 2 working days), physical and physical limitations (physical weakness, illness), and age restrictions (neither too old nor too young).

Second, jogging; Jogging is suitable for the elderly, such as people over 40. Generally, it is better to control the jogging speed at 100 meter per minute. Don't run too fast. Too fast will be counterproductive, causing physical discomfort, and even physical decline, leading to disease.

Jogging has many benefits, but the key is whether you can persist and persevere.

Third, walk fast; Walking fast is not as intense as jogging, but it is as fast as jogging. Walking fast is suitable for most people, especially those with heart disease and hypertension, and can be used to exercise (heart disease and hypertension patients, it is best to have three or five people together to prevent accidents).

4. Shuttlecock kicking, rope skipping, badminton and other activities are all good, but they vary from person to person. Remember, no matter what kind of activity, it should not be excessive, overtime or overloaded to avoid accidents.

What is described in the above article is a detailed introduction to what sports can do. I hope everyone will pay more attention to their health in their daily lives and do more exercise that is beneficial to their health. Long-term exercise can also enhance their physical resistance, which is very good for their health. Besides, they should pay attention to the regular diet and eat more fresh fruits and vegetables.