How to exercise at home when it is too hot in summer? Fitness can promote the body's metabolism. This exercise is still relatively high intensity. We should arrange the exercise time reasonably. Aerobic exercise can increase the oxygen content in our brain. Now I will share with you how to exercise at home when it is too hot in summer.
It is too hot at home in summer. How to exercise 1 1 and sit-ups can effectively exercise abdominal muscles. Lie on your back, bend your legs, and naturally put your hands on your sides. At the beginning of the action, stretch your arms forward and raise your head over your chest until your arms touch your knees. Pay attention to keep breathing smoothly when doing the action. 30 at a time, 4 at a time.
2, supine leg lifts, this action is a very effective exercise for the lower abdomen exercise, which can effectively reduce the stomach. Lie on your back with your hands naturally at your sides. Bend your knees and lift your legs with the strength of your abdomen. When the thigh is lifted to the vertical ground, the action can be completed, and then return to the preparation posture. Do 30 at a time, 4 groups.
3. Lift your legs sideways. First of all, the body should lie on its side, with one arm under it to support the body and the other arm in front to support the body and keep the body balanced. Slowly lift your thighs and keep your body in a straight line. The direction of the knees is consistent with the direction of the front of the body. Then switch to the other side. 30 times in each group, 4 groups.
4. Swinging your legs backwards can effectively exercise your hip muscles. The body is in a kneeling position, with both knees and arms on the ground, one leg straight back and swinging upward. Be careful not to bend the waist too much when doing this action, otherwise it will put too much pressure on the waist. Leg-changing exercises give you a crooked hip.
How to keep fit when it's too hot at home in summer II? Pay attention to the method of keeping in good health in summer.
1, suitable place and time
In order to avoid the harm of strong sunlight to skin and body, exercise places should be indoors as far as possible, such as indoor table tennis, badminton and swimming. If you like outdoor sports, you can choose cool and ventilated places such as parks, lakes and courtyards.
It is best to arrange the exercise time in the early morning or evening when the weather is cool, and try to avoid outdoor sports after 10 in the morning and before 4 pm.
2. Proper exercise
Outdoor strenuous exercise is not suitable for middle-aged and elderly people, such as football, basketball and outdoor tennis. Swimming is considered as the best exercise in summer. Others, such as aerobics, table tennis, badminton, yoga and armoring, are all good indoor sports and fitness programs. When the sunshine is not very strong in the morning and evening, it is also very beneficial to health to do some moderate aerobic exercise, such as running, walking and cycling.
3. Moderate exercise
In summer, the human body's physical reserve is relatively weak, so it advocates easy exercise, the time is controlled at 30 to 45 minutes, the intensity is appropriately reduced, and the bull's-eye rate is 5- 10 times lower than usual. At the same time, the principle of "warm-up-exercise-ending" should be followed when exercising. The amount of preparatory activities should not be too large, and the interval between the completion of preparatory activities and the start of formal activities is 1-4 minutes. If you feel tired before formal exercise, you will not be in the best condition when you formally enter exercise, which will easily cause muscle strain.
No matter what kind of exercise, we should start with a small amount of exercise, and then gradually increase the amount of exercise after all parts of the body are active. Do some relaxation and adjustment activities at the end of the exercise, such as walking slowly, rubbing your legs and taking a few deep breaths.
Second, the summer fitness precautions
1, comfortable to wear
Cotton is the best sportswear. The looser the style, the better the heat dissipation. At the same time, clothes should not be exposed during exercise.
When the highest temperature approaches or exceeds 37 degrees Celsius, bare-chested or backless skin can't dissipate heat, but absorbs heat from the external environment, so it will feel hotter in summer, and strong ultraviolet rays will directly irradiate the skin, which will also cause skin sunburn.
2. scientifically replenish water.
Drink 450-600 ml of water 10- 15 minutes before exercise and10-150-240 ml of water every15 minutes during exercise. Even if you are not thirsty, don't drink too sweet. You should also replenish water in time after exercise, but don't drink enough at one time, and "drink less many times".
If you drink too much water, it will cause symptoms such as stomach muscle spasm and abdominal pain. After a few minutes of strenuous exercise, you should properly replenish water. In addition, it should be noted that pure water should not be supplemented after exercise, because pure water contains almost no salt and minerals excreted by human sweat.
When people do strenuous exercise at high temperature, they sweat a lot, which leads to the loss of water and salt in the body. If you drink plenty of water and don't replenish salt in time, the concentration of sodium chloride in the blood will decrease and the muscle excitability will increase, which will easily cause muscle spasm and pain.
Warm and light salt water is the best drink after exercise, and you can also choose low-sugar salty drinks or sports drinks.
After exercise, the whole body blood is redistributed, and a large amount of blood rushes to muscles and body surface to supply the needs of exercise, while the blood in digestive organs is relatively small.
If you drink a lot of frozen drinks at this time, because the temperature is too low, it will strongly stimulate the stomach in a state of temporary ischemia, which will damage its physiological function, from mild to loss of appetite, and then to severe acute gastritis, further causing diseases such as chronic gastritis and gastric ulcer. In fact, it is most appropriate to drink warm drinks after exercise. Experiments show that drinks at 25-30 degrees Celsius can be quickly absorbed by the stomach.
3, cooling should be reasonable
Cooling down after exercise should not be too fast. When sweating after exercise, many people feel that it is cool to open clothes and put them in front of the fan, or blow them directly under supercooled air conditioning, turn on the tap and let the cold water go straight to the body to achieve "rapid cooling".
As we all know, this "quick cooling" method often makes you happy for a while and uncomfortable for a few days. After exercise, the pores expand, and sudden cold stimulation can make the pores shrink rapidly, which is extremely unfavorable to the body, vulnerable to cold pathogens and even cause various diseases. The correct way is to dry the sweat with a towel, rest in the shade and slowly cool down.
4, diet should be supplemented with alkali
Sweating during exercise causes a lot of salt and potassium ions in the body to be lost with sweat. Too much potassium ions can lead to muscle weakness, body aches, arrhythmia, lethargy and listlessness.
In addition, physical activity consumes a lot of physical strength, leading to excessive accumulation of metabolic intermediates in the body, such as pyruvate and lactic acid. At this time, the alkali reserve in the blood is reduced, which easily leads to the imbalance of acid-base balance in the blood. In order to maintain normal pH, it is necessary to increase the alkali reserve in the blood, so you should eat more alkaline food in summer exercise. Alkaline foods are mainly fruits, and watermelons, pineapples, apricots, peaches, plums and cantaloupes are all rich in potassium salts.
5, diet should be supplemented with alkali
Sweating during exercise causes a lot of salt and potassium ions in the body to be lost with sweat. Too much potassium ions can lead to muscle weakness, body aches, arrhythmia, lethargy and listlessness.
In addition, physical activity consumes a lot of physical strength, leading to excessive accumulation of metabolic intermediates in the body, such as pyruvate and lactic acid. At this time, the alkali reserve in the blood is reduced, which easily leads to the imbalance of acid-base balance in the blood. In order to maintain normal pH, it is necessary to increase the alkali reserve in the blood, so you should eat more alkaline food in summer exercise. Alkaline foods are mainly fruits, and watermelons, pineapples, apricots, peaches, plums and cantaloupes are all rich in potassium salts.