Afternoon is the best exercise time.
In our traditional idea, we should take a nap after lunch. In fact, from 2 pm to 4 pm, the human body's athletic ability reaches its peak. And at this time, the sunshine is abundant, the temperature is suitable, and the wind is small, which is the best time to exercise. It is best to exercise 1 hour after lunch, otherwise it will affect the digestive function of the stomach.
The following kinds of exercise can be used as a reference for everyone to exercise after lunch:
Practice squatting pile
behaviour
When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead. Take a step to the left with your left leg, at the same time, raise your arms into a hug, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.
function
It can exercise the muscles of lower limbs and back and relieve muscle tension. The above exercise should follow the principle of gradual and moderate, starting with a small amount of exercise, and the heart rate should be increased by 30% ~ 50% after exercise.
Taiji tuishou
behaviour
Facing the Tai Chi pusher, your feet are shoulder-width apart and your knees are slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, the time for one practice is 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation. function
It can exercise upper limb muscles, relieve arm muscle tension caused by writing, promote gastrointestinal peristalsis and promote digestion. In the above sports, we should pay attention to moderate and even movements, and avoid overexertion to avoid injury.
Walk barefoot
behaviour
Choose a clean and smooth cobblestone forest path and walk barefoot on the cobblestone road. It is advisable to master the time in 30 minutes.
function
By increasing the contact opportunities of plantar fascia, ligaments, acupoints and nerve endings with uneven roads, the sensitive areas of plantar are continuously stimulated, and these stimulation signals are transmitted to the corresponding heart organs and the corresponding cerebral cortex, which can adjust the functions of various parts of the body and play an auxiliary role in the treatment of some diseases.
variable motion
behaviour
Generally speaking, the walking speed is 25 ~ 30m/min, the walking speed is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min.
function
As an aerobic exercise, it can improve heart and lung function and relax muscles.
Exercise and drinking water are also learned.
Need to be reminded that no matter when you choose to exercise, drinking water is a key detail that cannot be ignored. People who do morning exercises should drink some water every 20 minutes and drink 120 ml at a time. Exercise in the afternoon and evening is more intense than in the morning, and the body consumes more energy and water. Need to replenish 200 ml of water. At the same time, we can't wait until we feel thirsty to drink water. At this time, our bodies are already short of water. In addition, it is best not to binge drink after exercise, but to drink bit by bit to reduce the burden on the heart. We can also prepare some salty sugar water, honey water or sports drinks to help restore physical strength.
Bian Xiao concluded that proper exercise can strengthen the body. Those who are busy every day and have no time to exercise might as well try Bian Xiao's recommendation to exercise every day and have a good figure easily.