Many people advocate the principle of 65,438+00 exercise health. You must consider your physical condition when exercising. Everyone knows that exercise has many benefits, and share 10 the principle of exercise health advocated by many people.
Many people advocate 10 principle, 1 1 and progressiveness. First of all, we should do simple exercises, step by step, and then do big and complicated exercises, so that the adaptability of the body can be gradually improved, and muscle activities and internal organs activities can be well coordinated, so we can't rush for success.
2. Balance. Proper exercise should make all parts of the body muscles, joints, limbs, internal organs (heart, lungs, brain, etc.) get exercise. ) you can exercise.
3. Symmetry. When exercising, we should take into account the symmetrical movements of the left and right hands and feet, chest and abdomen and back, ears, eyes and upper and lower teeth.
4. Substitutes. For example, stretching and bending, rotating and turning, pressing Monet, pinching and pushing, walking and running, swimming and cycling can be done alternately. It is best to alternate internal work and external work, and combine static and dynamic work.
5. Seasonal. Choose suitable seasonal sports according to the climate change in winter and summer, such as swimming in summer, skiing in winter, mountain climbing, etc.
6. interesting. You can choose outing, fishing, flower cultivation, painting, calligraphy, cycling, chess and ballroom dancing according to your personal characteristics and hobbies.
7. stick to it. Physical exercise must be persistent and stick to the end. Fishing for three days and drying the net for two days can't get the expected effect; If you give up halfway, you will definitely give up all your previous efforts.
8, hemp does not practice. If a certain part of the body feels numb after exercise, it's time to rest. "Numbness" is the last protective signal sent by the body, which tells us that the numb part has lost some of its sensory and motor functions, and it is easy to be injured if we continue to practice.
9. add acid. If your body feels sore after exercise, it suggests that you should appropriately increase the intensity and frequency of the next exercise.
Acid swelling is actually caused by lactic acid. Lactic acid is an intermediate product of muscle metabolism during exercise. When lactic acid accumulates in muscles, the body will feel sore. Many people often give up exercise because of this feeling, which is actually wrong. At this time, plus a little exercise, it can effectively promote the decomposition of lactic acid, which is conducive to physical recovery.
10, the pain was relieved. If you feel pain in a certain part of your body during or after exercise, you should reduce the number or range of exercise to avoid aggravating the pain.
This kind of pain is not caused by acid swelling caused by lactic acid accumulation, but by slight damage to the tiny muscle fibers or ligaments of the body. Appropriate adjustment at this time will soon be restored. If you practice more, it will cause damage to large muscles or the whole ligament.
Many people advocate the principle of 10. 2. Exercise regimen principle.
Reasonable means that the selected sports should be reasonable and targeted. Most mental workers are engaged in static labor, and excessive physical exercise is obviously unreasonable, especially middle-aged and elderly intellectuals. Generally speaking, one should consider one's physical condition, two should proceed from the original sports foundation, three should combine one's living and working environment, and four should take care of one's hobbies. It can be said that it is reasonable to give consideration to these four aspects in sports.
Moderation means moderate amount of physical exercise. Due to different physical qualities and different age levels, it is difficult to make uniform regulations on absolute exercise. But everyone can feel their physical endurance during exercise. The way to preserve one's health is "always want to work hard and be exhausted". By following this principle, you can master the amount of exercise.
Step by step means that physical exercise should be step by step. A person who has been engaged in physical exercise for many years, or who is known to have a chronic disease, should not over-exercise at the beginning, but should gradually adapt his physical strength after choosing a suitable exercise program. Otherwise, haste makes waste, and it will go to the opposite side.
Insist on physical exercise and persevere. No matter what kind of exercise, if you want to really adjust your body, sweep away the hidden dangers caused by unbalanced operation, and achieve the goal of health and longevity, it will never happen overnight, and it will often take several years to see results.
Specific methods of exercise health preservation
Five senses movement
Sit quietly with your eyes closed, then look at the distance, then do eye exercises, massage the acupoints around your eyes to relax your eye muscles, then move your eyes up and down, left and right, and repeat.
When the ear is moving, rub the ear with the palm of your hand, or press the ear alternately tightly and loosely, then knead and squeeze the ear point and the wind point for many times, then pinch the nostril tightly, and then inflate to open the eardrum, repeatedly.
Nasal exercise insists on washing your face and nose with cold water, then repeatedly rubbing your nose wings and repeatedly scraping your nose.
During oral movement, the upper and lower teeth hit each other many times, lick the teeth with the tongue, then swallow, then shut up, and the cheeks swell, one by one, repeatedly.
The throat movement pushes and scrapes the throat ridge up and down, and it is repeated. Hold both sides of the throat and knead it up and down, and it is repeated.
Head and neck movements
Head and neck swing from side to side, repeatedly; Nod and look up repeatedly; Rotate clockwise first, then counterclockwise, and rotate several times respectively; The left and right hands repeatedly hit the back and cervical vertebrae.
Scratch the scalp
From front to back, ten fingers curl and scratch the scalp repeatedly; Left front, right back, right front and left back were scratched several times respectively; Grab it from the back and repeat it many times.
Arm movement
Swing your arm back and forth or left and right several times; Bend your elbows with both hands and pat your shoulders several times; Cross your left and right fingers, palm outward, lift straight from bottom to top, and repeat; Make a fist with your right hand and punch forward several times respectively.
Leg and foot movements
Kneel several times; Kick forward several times by crossing vertically; Squat down with your hands and knees and swing clockwise and counterclockwise several times.
Chest movement
Open your left and right arms separately and protect your chest several times; Turn left and right and swing your arms several times; Cross your hands, hold your head, sit up and sit up repeatedly; Hold your hands lightly and pat your chest several times in turn.
Abdominal movement
Bend down and touch your feet, then stand up straight and repeat many times; Turn left and right and swing your arms several times; Hands akimbo, twist clockwise and counterclockwise several times; Cover your left palm with your right fist and massage your abdomen several times clockwise and counterclockwise.
Other sports
You can choose ball games, track and field sports and all kinds of boxing. But it is mainly running and walking that can arouse the general interest of mental workers. Because the two are the easiest and have high fitness value. Although running is simple and easy, we should pay attention to physical fitness, dress lightly, and the time is better in the early morning. When running, you should adjust your breathing, keep your posture straight, and don't land with your heels first. Just start jogging, short-distance running, step by step, and when your physical strength gradually adapts, you can run long distances properly.
Walking is a kind of relaxing exercise, but it can also adjust the function of the human body, strengthen the functions of various systems and organizations, make people relax and get the effect of conditioning the mind, which is completely different from commuting. Walking has a good auxiliary treatment effect on many chronic diseases, which is helpful for sleeping, relaxing bowels and losing weight. It is also good for treating hypertension, coronary heart disease, ulcer and diabetes.