What is healthy exercise? The body is the foundation of our life, so exercising in life is conducive to enhancing the body's immunity, and many people will choose to exercise in the morning, and jogging in the morning is a very good choice. What is good exercise for the body?
What is healthy exercise? 1 1, swimming.
Can help exercise the lungs, but also exercise water, and it is full-body exercise. Swimming plays an important role in improving cardiovascular system.
The stimulation of cold water can promote blood circulation by regulating thermoswimming and metabolism; In addition, the pressure and resistance of water also play a special role in the heart and blood circulation. When swimming on the water, the water pressure on the body has reached 0.02-0.05 kg per square centimeter. When diving, with the increase of depth and the change of physical condition, the pressure will increase, and the acceleration of swimming speed will also increase the pressure load, and the muscle tissue of atrium and ventricle can be strengthened.
2. jogging.
Jogging to lose weight mainly depends on persistence, and you can't lose weight after running a sweat. If you really want to get rid of the fat on your body, you can lose weight easily by jogging according to your own situation and physical strength, and it is best to stick to it as a habit.
Jogging with moderate intensity won't make you hard, but it can also help you burn fat. Jogging can help you lose weight easily for some busy office workers. If you are not too far away from the company when you go to work every day, you can insist on jogging every day, which can decompose the fat in our body and achieve great body shaping effect.
Jogging can help you quit smoking. Smoking addiction is caused by nicotine acting on the central nervous system. When people are running, the pituitary gland can secrete a kind of "happy hormone" called β-endorphin, which makes people feel high and energetic, thus inhibiting the onset of smoking addiction; In addition, during persistent exercise, the cardiopulmonary function and iliac muscle function of human body are greatly improved, so that oxygen supply in blood is sufficient, the decomposition of carbon monoxide hemoglobin conjugate caused by smoking is accelerated, and the onset of smoking addiction is reduced.
Generally, after jogging (per minute1.20m) and brisk walking (equivalent to the speed of crossing the intersection at a brisk pace) 1.5 minutes, β -endorphins begin to be produced. Quitters can jog for 30 minutes every morning and evening. After completely quitting smoking, most nicotine in the body can be excreted after 1-2 weeks, and the withdrawal symptoms of the human body can gradually disappear after about 2-3 weeks. Exercise to quit smoking must be insisted, because β -endorphin will not be stored for a long time after it is produced, and it has its metabolic cycle, and it will be wasted if it is not adhered to in the end.
3. Take a brisk walk.
Walking was called "the best medicine for mankind" by Hippocrates, the father of medicine, thousands of years ago. Many studies have confirmed that frequent brisk walking can improve the health of all parts of the body.
Promote the brain to release endorphins, improve the spirit and make the mood happy. Increase the maximum ventilation in the lungs, strengthen the diaphragm strength, relieve the symptoms of chronic emphysema and bronchitis, and reduce the desire to smoke.
Many joggers have the problem of backache, because the intervertebral disc bears the pressure caused by bumps during running. When walking briskly, the intervertebral disc bears the same pressure as when standing, and it is less likely to be injured. At the same time, it can strengthen the back muscles and consolidate the spine.
Bones also need exercise. Fast walking is equivalent to weight-bearing training for bones, which can make the body absorb more calcium and fight osteoporosis.
Note: 30 minutes is appropriate for these exercises, so don't overdo it.
What is healthy exercise? First, squat.
As we all know, squat is the golden movement to train legs. Squat can not only achieve the effect of stovepipe and hip lifting, but also effectively improve muscle content, promote body metabolism, accelerate body fat burning and reduce fat, so that we can have a curved figure. Sticking to squat for a long time can promote the coordinated development of the whole body muscles.
Although squatting has many advantages, many people think that squatting will hurt their knees. If you can master the correct squat posture, there is no problem of hurting your knee. Fitness professionals in the fitness industry have been practicing, and they will not hurt their knees, but have developed excellent bodies. Therefore, it is very important to master the correct fitness knowledge.
Some points to pay attention to in the process of exercise:
Don't bend over, look straight ahead; In the process of squatting, the feet are open and shoulder-width; In the process of squatting, squat your hips backwards, and don't put all your weight on your legs; The whole process should not be so fast, so you can exercise your muscles.
Second, push-ups.
This movement is the most common exercise we have done since childhood, and it has a good effect on the training of chest muscles. Although push-ups look simple and want to be completely standard, they are actually rare.
Even fewer people can insist on doing 100 exercises every day. Push-ups can not only exercise our arms, chest, back and core muscles, but also be a rare self-weight training action.
Step three, squat
Some people think that squats are not similar to lunges. It must be different. The lunge squat pays more attention to the training of hamstring muscles on the lateral thigh, which can effectively help the body burn fat and reduce fat.
Many people think that thighs are thick because thighs are muscular, but it is not muscles that make your legs thick, but your legs are too fat to look thick.
Fourth, bench press
Many people have a question about whether they can do bench presses at home. Sure, just prepare the equipment. Fitness equipment is not only available in gyms. You can build a private gym for yourself, such as buying a pair of dumbbell and barbell combination equipment.
Bench press can effectively train your arm, chest and shoulder muscles, resist the stimulation of resistance, make muscles full of strength and keep growing, and enhance our muscle dimension and physical endurance.
What is healthy exercise? 1. Exercise can make our bodies better.
Exercise has an upward effect on our body, which is reflected in all aspects of the body.
1, often participate in physical exercise, human bones, muscles, ligaments can maintain good activities, can ensure our normal neuromuscular function, thus improving our sports ability.
2. Let us have a healthier heart.
If we can keep exercising, our quiet heart rate will decrease and our heart rate reserve will increase, thus reducing the load on the heart and greatly reducing the risk of heart disease.
3. If you insist on regular exercise, the human body's oxygen absorption capacity will be greatly improved, and you will often feel more relaxed during exercise, and your breathing frequency will also decrease.
At the same time, if we often participate in sports, we can not only mobilize our thinking, but also play a role in beauty and slimming, which can greatly improve our mental outlook and quality of life.
Second, several kinds of sports that can make the body better
If you want to make your body better, you must find a suitable exercise method.
1, running. Running has a very large audience because it is a very simple sport. As long as everyone can keep exercising, it can promote our health. However, everyone should also pay attention to not demanding speed and distance when running. Generally speaking, people who have no heart disease and a certain sports foundation are suitable for running.
2. Swimming. Swimming is aerobic exercise, which consumes a lot and has many benefits. Regular swimming can improve our skin condition, improve our heart function and protect our joints. Swimming is suitable for all ages, but friends with high blood pressure and cardiovascular disease are not suitable for it.
3. table tennis. As a national sport, table tennis has many masters among our people, and the consumption of this sport is not very large. After all, we don't live up to expectations, and it is suitable for men, women and children.
4. Take a walk. Walking is an aerobic exercise with the least consumption, which can lower blood pressure. Very good for middle-aged and elderly people with hypertension. Of course, in addition to walking, friends with high blood pressure can also choose to ride bicycles, which will not only hurt our joints, but also promote muscle contraction and help lower blood pressure.
5. Jump rope. Skipping rope is still an intense sport, suitable for friends who have a certain sports foundation. In the frequent beating, the joint muscles of our body are fully mobilized, which can effectively improve our physical function.