Morning exercise is the best way to keep fit in spring. The reason why stretching in the morning is advocated is that after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow. So, when you wake up, you always feel lazy and weak. At this time, if you stretch your limbs, stretch your abdomen, exert your strength and take a deep breath, you will have the functions of dispelling the old, absorbing the new, promoting qi and blood circulation, dredging meridians and joints, and refreshing your mind, which can relieve fatigue and refresh your mind. Chinese medicine thinks? People lie in blood and return to liver? ,? When people move, the meridians bleed? After stretching, the blood circulation is accelerated, the muscles and joints of the whole body are active and the mind is clear. At the same time, it stimulates liver function, which is in line with the way of nourishing liver in spring.
jogging
Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
go for a walk
Walking is a health care method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, the breathing is even and even deepened, and the gastrointestinal digestive function is increased by using blood circulation. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health. Walk in an informal way, do what you can, and don't overwork yourself.
rope skipping
Jumping rope can burn a lot of fat For a woman weighing 67.5 kg, skipping rope can consume 1 1.4 calories of fat per minute, which can improve cardiopulmonary vitality, physical agility and coordination.
fly a kite
? Paste it into a kite and fly to the sky with the spring breeze? . Spring is coming and the breeze is blowing. Most people will choose to fly kites and return to nature. In the process of playing to achieve the purpose of physical fitness, why not. In the process of flying kites, we unconsciously exercised our hands, elbows, waist, legs and arms while breathing fresh air. Some white-collar workers with shoulder or neck problems fly kites on weekends, which can effectively relieve physical pain. It should be noted that in the process of flying kites, some elderly people should not lean back for a long time, and they can choose to alternately lean back and raise their heads. In addition, flying kites can effectively regulate eye muscles, eliminate eye fatigue, protect and increase eyesight, and is also a good choice for teenagers with heavy schoolwork.
climb mountains
Mountain climbing is an excellent aerobic exercise. If you climb the hillside for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Mountain climbing is good, but there is some pressure in www.3lian.com. It's easy to hurt your body if you don't grasp your strength well. Therefore, warm-up activities must be done before climbing the mountain to make muscles and joints move. Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate at 120- 140 times/minute when climbing.
go on an outing
Beautiful spring and lush vegetation are a good time to go for an outing in a year. Going out for an outing can not only get close to nature and relax, but also keep fit and drive away the spring sleep. The ancient sport of outing is suitable for almost everyone, and the intensity of exercise load can be determined according to our personal situation. The length of time is also natural. For some old and frail people, they walk about 60-70 steps per minute, and some hikers may walk about 70-90 steps per minute. For some people who have just recovered from illness, they can also choose to go out for an outing and take a walk during the walk, which is good for recovery after illness.
Ride a bike
Cycling is an effective way to improve human muscle endurance and cardiopulmonary endurance. In the process of riding, the main muscle groups of the human body should participate in the work, including the muscles of the legs, arms and waist and abdomen. Cycling is a typical aerobic exercise. Riding at 70%-80% of the maximum heart rate 15 minutes or more can help you burn calories and improve your cardiopulmonary endurance. Www.3lian.com: Besides, cycling can also help us release stress. After a hard day's work, we can choose to relax by cycling. Riding for the purpose of fitness should grasp the exercise load well. The intensity of pedaling should be 60-90 times/minute, each exercise time is 20-40 minutes, and exercise 3-5 times a week. In the long run, obvious health benefits can be obtained.
For young people, they can do strenuous exercise such as running and playing ball games, while middle-aged and elderly people can adopt low-intensity and low-energy exercise methods, including walking slowly, playing Tai Chi, traveling, cycling, entertainment and gardening. Children can choose exercise items according to the venue, time and hobbies, such as kicking shuttlecock, skipping rope, jumping rubber bands and flying kites. Spring is a good season for flying kites. When flying kites, the hands and brains are coordinated and the body and mind are strengthened.
Tip: Knee pads should be used before exercise.
It is very cold in the spring morning. Before exercise, you should move your knee for a minute or two to relax it and prevent accidental injury to your knee during exercise. If you choose to run, be careful not to run too fast and step on the ground too hard to cushion the vibration of your legs and prevent knee joint injury.
? Knee pad exercise? : in principle, it is mainly an active activity without load. Like what? Lift your legs on your back? : Take the lying position, straighten your legs, put your hands on your side naturally, and lift your straight legs upward, and the angle can be gradually increased. Another example? Lie on your side and swing out? Take the lower limb lying on your side and stretch it outward, lift it up as far as possible, and then slowly restore it. These functional exercises can make the knee joint flex freely, prevent muscle atrophy, enhance muscle strength and increase the range of motion of the joint.