Pay attention when running.
First of all, choosing a pair of running shoes with shock absorption effect can make you less vulnerable to sports injuries when running. It is recommended to stretch and pat the thigh and calf muscles after each run to help eliminate the muscle and joint pain caused by uric acid crystallization.
Suitable for people: people who need to lose fat all over the body and have serious fat accumulation in the lower body.
Not suitable for the crowd: people who are too tall and fat are not suitable. You can choose jogging or brisk walking on the treadmill, which is not easy to wear your knees. In addition, running is not recommended when you have a cold.
Pilates/Yoga Pilates and yoga can help correct the spine, stretch muscles, exercise the flexibility of the body, promote the water circulation of the body, and help eliminate edema. Compared with the physiological benefits, yoga has a positive psychological effect. Breathing and meditation can improve one's mood and make one more confident and optimistic.
Pay attention when practicing.
Don't eat for two hours before practice, and do some stretching before practice to avoid pulling muscles during practice. Put on socks and comfortable clothes, make sure you are not bound during practice, and keep warm.
Suitable for people: people who are prone to edema and want to further improve their body lines and contours.
Not suitable for the crowd: some exercises may cause blood reflux, so they are not suitable for patients with hypertension, heart disease and physiological period.
Aerobic dance aerobic dance can exercise the whole body, especially the hip muscles, which helps to shape the whole line. Dancing with cheerful dance music can also make people feel happy and eliminate negative emotions.
Pay attention when practicing.
You need to warm up and wear appropriate clothes before exercise. Exert your strength in your crotch during exercise and try to relax your legs.
Suitable for people: people who want to lose weight or improve their physical coordination.
Not suitable for people: People with ankle and knee injuries are not suitable for fast-paced aerobic dance.
Swimming is a whole-body aerobic exercise. In the process of paddling, repeated stretching helps to improve the flexibility and flexibility of the body, make the muscles and skin firm, especially the arm muscles that are difficult to exercise, and strengthen the cardiopulmonary function.
Pay attention when practicing.
Do warm-up exercises before going into the water to avoid leg cramps and other problems when swimming. Sprinkle water on the chest, arms, etc. when entering the water to adapt the body to the water temperature. When you start swimming, avoid extensive body stretching to avoid pulling your muscles.
Suitable for people: especially suitable for people with low body fat but imperfect body lines. Swimming is a very suitable exercise for sedentary office workers.
Not suitable for people: people with high blood pressure and poor lung function are not suitable for swimming for a long time.
Kicking boxing/boxing/Thai boxing is a mixture of boxing, karate, taekwondo, kung fu and some dance movements. In the intense music, do some basic boxing and leg exercises of boxing and taekwondo. Almost all movements in aerobic boxing need to keep the waist and abdomen balanced and exert strength. Waist and abdomen exercises exceed any other fitness methods, which can well exercise the muscles of waist and abdomen, increase endurance and exercise cardiopulmonary function.
Pay attention when practicing.
To protect the waist and ankle joint during exercise, we should mainly rely on the strength of the waist to promote the whole body, and the lower body must be stable.
Suitable for people: people with fat in the waist and abdomen.
Not suitable for people: people with ankle injury, lumbar muscle strain and waist problems.
Ballet figure can mainly exercise the muscles of the back and legs, making the lines soft and firm.
Pay attention when practicing.
It is very important to practice ballet crotch opening. When practicing, you must master the strength to avoid damaging ligaments and muscles. In addition, ballet has many squats. If the ankle or knee joint is damaged, protect it when practicing.
Suitable for people: people whose back and leg lines are not perfect and want to improve their flexibility.
Not suitable for people: people with low bone density, high blood pressure, knee and waist injuries, overweight and too high are not suitable for exercise.