What are the benefits of full-body stretching? Many fitness experts say that reasonable stretching exercise has a very good effect on relaxing body and mind, especially when the body is tired. So what are the benefits of full-body stretching?

What are the benefits of full-body stretching? 1 1. Stretching is very important

First, the whole body stretching exercise

When you just wake up from sleep, the correct exercise slimming method should be to take 1 deep breath first, and do 1 full body stretching (stretching) when lying flat, so that bones and muscles can be opened quickly, and people will feel awake immediately and their energy is increasing.

It will be more effective and safer to complete the turn-over and cat stretching continuously.

Second, the cat stretches.

Cat stretching is a gentle and effective way to warm up. Stretching the spine can effectively exercise the muscles of the back and abdomen. Increase the flexibility of the spine; Relieve back pain and fatigue;

Improve the blood flow of spine and spinal nerves; Strengthen, adjust and stretch abdominal and back muscles, massage abdominal organs; Solve constipation and relieve symptoms of diabetes; It is also beneficial to practice during pregnancy.

Essentials of slimming action: push your hands forward until your forehead touches the ground, keep your crotch elevated, keep your thighs vertical to the ground, and stretch your chest, arms and fingers forward as far as possible.

Hold this position for three to eight breaths. Be sure to stretch comfortably. Don't force yourself. It can release the tension at the lower end of your back well.

Summary: In addition to the cat stretching exercise slimming method shared above, you can also do some yoga slimming actions, and the effect will be better. However, I want to remind you that diet control is also very important.

Tip: After a busy day, many women don't want to exercise. I recommend two small tricks to lose weight easily and effortlessly!

Step 2 jump rope to lose weight

Jumping rope can lose weight. This is a good exercise to lose weight. Can fully exercise the lower limbs, but also let the arms and shoulders get good practice. This is a simple but coordinated exercise.

Statistics show that a person weighing 60kg can burn about 120 calories in skipping rope 10 minute, which belongs to the range of high energy consumption exercise. Moreover, skipping rope has low requirements for venues and equipment and is easy to adhere to.

Can skipping rope also reduce weight?

However, people with a large weight base are not advised to jump rope, which is likely to cause sports injuries to leg joints. I suggest you cooperate with some low-impact aerobic exercises to master the essentials of skipping rope. It will be better to stick to skipping rope to lose weight.

Skipping rope can not only reduce the fat in arms and buttocks, but also enhance the functions of cardiovascular system, respiratory system and nervous system.

Studies have confirmed that skipping rope can also prevent diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression and menopausal syndrome.

In addition, for women in lactation and menopause, skipping also has a positive effect on relaxing emotions, which is beneficial to women's mental health. It can be seen that skipping rope to lose weight can really be said to be a whole body.

Skipping rope consumes 400 calories every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss. It can exercise leg muscles and stovepipe, so skipping rope can stovepipe.

But many people worry that skipping rope to lose weight will make the calf thicker. The fact is that most people's calves don't get thicker after skipping rope, but a few people get thicker instead.

Because some people's genes are hard to grow muscles no matter how they exercise, a few people grow muscles with a little exercise. Therefore, the choice of weight loss exercise should be based on your own situation.

Generally speaking, long-term exercise of calf muscles will reduce calf fat, make muscles tense rather than bigger, reduce leg circumference and have beautiful curves.

The best time to jump rope

Note that skipping rope is not allowed before meals and one hour after meals! Skipping rope is a popular fitness exercise especially suitable for autumn and winter, especially for women.

In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as anaerobic exercise with less time consumption and high energy consumption!

Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.

Usually 30 minutes each time, 5 times a week, but not absolutely, it depends on personal physical strength and needs. When you first learn to jump rope, you may gasp for 5 minutes at a time, so you don't have to force yourself to jump for 30 minutes. After skilled movements, I have been exercising for 30 minutes, but I still feel that I am still unfinished, which can greatly increase the time.

Stretching after skipping rope is very important.

The stretching action after skipping rope is very important. Especially young women always suspect that skipping rope will make their legs thicker. Remember to do some stretching exercises after skipping rope to make the muscles evenly distributed and prevent the phenomenon of radish legs.

After skipping rope, try to relax, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult movements, and you can play freely, such as the movements shown below.

Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your temperature and breathing return to normal.

Precautions to prevent rope skipping injury

The first is the choice of venues and tools. Although skipping rope is not limited by time and space, we should pay attention to the choice of venue. Try to choose lawns, wooden floors and mud with moderate hardness as skipping venues. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.

Secondly, rope jumpers should wear soft and light high heels to avoid ankle injuries.

Thirdly, in the choice of rope, we should choose a rope with moderate hardness and thickness. Beginners should use hard ropes, and they can change to soft ropes after proficiency.

Finally, do enough warm-up exercises to relax muscles and joints and prevent sprains. In addition, obese and middle-aged women should choose to jump rope with both feet on the ground to avoid sprain.

Correct method of skipping rope

First of all, breathe smoothly and rhythmically, keep your upper body balanced, and don't swing from side to side.

Secondly, the human body should relax coordination. Start jumping with both feet at the same time, and then transition to jumping with both feet alternately. Finally, don't shake the rope too high, just let it pass.

What are the benefits of full-body stretching? What are the benefits of doing stretching exercises often?

stretching

Stretching can make your figure more flexible

Many people do not exercise regularly because of their own conditions and other external reasons, which leads to their joint sclerosis and muscle strength aging. Nowadays, many young people have poor flexibility. Long-term persistence in stretching can effectively stretch your ligaments, make your joints smooth, make your toughness better and make your whole body soft.

Stretching can accelerate fat burning.

If you don't exercise for a day, your fat burning speed will definitely be much slower than others. Doing 10 minutes of stretching exercise every day can not only effectively improve your fat burning speed, but also keep your fat burning lasting.

The stretching movement may

Promote blood circulation and metabolism

Sticking to stretching exercise for a long time can effectively promote the blood circulation of the body and improve the metabolic capacity of the body. Especially doing a set of stretching exercises before going to bed at night can improve your metabolic ability and help you develop the habit of getting up early to detoxify.

Stretching can help you relieve fatigue.

Many people will suffer from scapulohumeral periarthritis or spondylitis because of long-term office work. Sticking to stretching exercise can not only relieve muscle soreness caused by scapulohumeral periarthritis and spondylitis, but also dredge meridians, promote blood circulation, eliminate fatigue and soreness, and effectively prevent various joint and muscle diseases.