Detoxification exercise is mainly aerobic exercise, aerobic exercise and anaerobic exercise alternately, and skill exercise. In addition, when fat children choose exercise, they should fully protect the knee and hip joints that bear the weight, so that the non-renewable cartilage in them is not affected by sudden pressure. Athletes prescribe the following "exercise prescription" for children who are overweight by more than 20%.

1, swimming

Under the buoyancy of water, the pressure of weight on lower limb joints can be minimized, especially in breaststroke posture, which can increase cardiopulmonary function and consume the accumulated fat of the body. Generally speaking, swimming for half an hour consumes the same amount of calories as jogging for 50 minutes or running back and forth for 35 minutes.

Step 2 go

A quick walk can open the hip joint, increase the heart rate to more than 1 10 times per minute, and consume about 300 kilocalories per hour, which is similar to jogging. But there are many opportunities to stretch your legs when walking fast, and the ligaments and muscles around the knee joint will be effectively exercised. In addition, cartilage and patella wear less.

rope skipping

The impact of skipping rope on knees per unit time is only 1/5- 1/2 of running, but it consumes about 50% more energy than running. To master the method of avoiding knee impact, touch the ground with the front end of the sole at a time, not the whole foot. In addition, skipping rope is good for the brain, and jumping can stimulate the lymphatic system to detoxify.

Throwing event

Throwing is beneficial to exercise the flexibility and physical flexibility of obese children, but it is not advisable for children to use heavy shot put or discus when throwing, because the heavier the throwing, the greater the pressure on the lower limbs, so children under 7 years old may wish to throw with tennis.

Cushion tumbling/working

Many fat children have chubby bellies. If you want to reduce abdominal fat and increase abdominal strength, you can do sit-ups and roll on a cotton pad or carpet.

In addition, you can lie on your back on the bed or mat, put your hands together, rub your abdomen clockwise and counterclockwise for 50 times, then hold your breath and lift your abdomen, rubbing your abdomen with your hands up and down for 50 times, doing a group in the morning and evening.

roller skating

Many children like roller skating. It is found that when children roller skate, their legs are straight most of the time, and the knee curvature is also very small when kicking backwards to accelerate. Because the impact of roller skating on the knees is slightly smaller, it is very suitable for fat children to exercise and lose weight.