In order to counter the "three questions of the soul", we should also exercise at home, and action can bring a sense of practicality.

Warm up before exercise

0 1

Must exercise? Safety first, start slowly, and warm-up activities must be fully in place. Under normal circumstances, the warm-up activity before exercise is about 5 minutes.

If you don't warm up, you will not only wear your joints easily because of the temporary lack of joint fluid, but also your body joints will not open, your activities will be limited, and your exercise effect will not be good.

Sports that can be done at home

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a

run quickly

If you have a treadmill at home, you can exercise on it.

If not, you can jog to and from each room, and if the space is suitable, you can turn back and run.

b

go on foot

Walking back and forth in every room at home, you can play your favorite music, and the speed of walking can be from slow to fast, but it still depends on the size of the room. ? When walking, you need to hold your head up, chest up and abdomen in order to drive the human body 13 muscle groups to exercise at the same time, thus enhancing your physique and improving your immunity.

c

Baduanjin Qigong/Baduanjin

Ba Duan Jin Kung Fu is an independent and complete fitness kung fu, which originated in the Northern Song Dynasty and has a history of more than 800 years. The ancients compared this set of movements to "brocade", which means colorful and gorgeous luxury! Reflect its graceful movements and regard it as "eliminating diseases and strengthening the body, with excellent effect;" Exquisite arrangement; Perfect action ",modern Baduanjin has changed in content and name. This technique is divided into eight sections, each with one action, hence the name "Eight-section Brocade".

Practice does not need equipment, is not limited by the venue, is easy to learn, saves time, and plays an extremely significant role; The effect is suitable for men, women and children, and can make thin people strong and fat people lose weight.

Exercise intensity and time

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Should exercise? Do what you can and choose the exercise mode, intensity and quantity that suits you. Moderate physical activity is good for health. Exercise is beneficial, but persistence is important.

Healthy people can control the intensity of exercise according to their heart rate during exercise. Maximum heart rate 220- age. When the heart rate reaches 60%~70% of the maximum heart rate, the level of physical activity reaches moderate intensity.

Example: Bian Xiao is 30 years old this year (it seems that he has accidentally exposed something.

), the maximum heart rate = 220-30 = 190, and 60%~70% of the maximum heart rate is (190× 60% =114) ~ (190× 4) .

Adults should do 150 minutes of moderate or 75 minutes of high-intensity exercise every week, or do more than 30 minutes of moderate-intensity exercise every day, 3 to 5 days a week.

warm

remind

1

Be sure to warm up before exercise;

2

No matter what the circumstances, we should do what we can, and never exercise too much.

three

Special groups (such as infants, pregnant women, patients with chronic diseases, disabled people, etc.). Exercise under the guidance of doctors and sports professionals;

four

Exercise should be gradual, especially for those who have no sports foundation. Don't try to reach too high a goal in a short time. Make an exercise plan that suits you according to your own situation.

If you feel good, close a note.

Get up quickly ~ ~