What are the sports and fitness programs?
1, swimming
In summer, nothing is more economical than swimming, and it kills two birds with one stone. It's so hot that it feels great to jump into the water. The data shows that the thermal conductivity of water is 26 times that of air. If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters.
In addition, "due to the action of water waves, the human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft."
Step 2 climb the mountain
The city is sunny and sweltering. Climbing in the suburbs, where the temperature is at least two degrees lower, plus rich vegetation, fresh air, the mood becomes very happy. Climbing a mountain in hot weather will increase physical exertion by about 20% ~ 30%. The best way to eliminate fat is "aerobic exercise", and mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.
Step 3 take a walk
Friends who are too lazy to move in hot weather can take a walk instead of walking along the road. Car exhaust pollution is serious and go to the park. Find someone with water and trees, and the tickets are not that expensive. I often go to yuyuantan park, and the ticket is only two yuan. There are various sports and fitness programs here, which are suitable for all kinds of people: sword dancing, gun dancing, playing Tai Ji Chuan and Mulan fan dancing; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home.
Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".
4. Yoga
Yoga was very popular after 2000, and many people took yoga classes. It is true that learning yoga is good for your health. Yoga is a philosophical system that helps human beings to give full play to their potential by raising their consciousness, and a sports system under its guidance. Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities, which is an exercise method to achieve harmony and unity of body, mind and spirit. My friend weighs 100 kilograms, and she follows him to yoga class. A month has passed, and although her weight has not changed significantly, we all say that her figure has obviously lost weight, which is really gratifying. Not only can you lose fat, but you can also be healthy.
Step 5 sweat steam
Sweating is a physical therapy that emphasizes high fever by using infrared reflection principle to make people sweat. Its efficacy is to expand human pores through high temperature, promote blood circulation, expel sweat and toxins accumulated in the body, relieve symptoms such as arthritis, gastrointestinal diseases, chronic bronchitis, etc., have beauty care effect, make skin smooth and help to lose weight.
The benefits of physical exercise
1, physical exercise is conducive to the growth of human bones and muscles, enhance heart and lung function, improve the functional state of blood circulation system, respiratory system and digestive system, is conducive to human growth and development, improve disease resistance and enhance the adaptability of the body.
2. Physical exercise can adjust the tension of human body, improve physical and psychological state, and restore physical strength and energy.
3. Stretching your body and mind will help you sleep and eliminate the pressure brought by reading.
Step 4 Enhance memory
Sweating can also make human cells in a vigorous state, maintain mental concentration, enhance memory and make the brain more energetic.
5, detoxification and disease prevention
Sweating is also a way to detoxify and prevent diseases. Research data show that sweat is one of the ways to excrete harmful substances in the body. Heavy metal components with the same concentration as urine can be detected in sweat, and sometimes the concentration is even higher than urine.
6, moisturizing skin care
Sweating more in summer also helps to protect and moisturize the skin on the body surface. Sweat can remove toxins that clog pores and eliminate acne and acne on the skin. Many people often have acne on their faces and backs, which is caused by unclean skin pores and clogged pores.
7. Physical exercise can cultivate sentiment, maintain a healthy mentality, and give full play to individual enthusiasm, creativity and initiative, thus improving self-confidence and values and making personality develop healthily and harmoniously in a harmonious atmosphere.
What are the simple and effective calisthenics?
1, preheating activity.
Prepare a sports towel. After a simple warm-up exercise, you can do stretching exercises.
2. Leg lacing exercise.
Step on the towel with your left foot, hold the towel with your hands, and slowly pull it back. Hold for 30 seconds, and take turns with your left and right feet.
3, hip lacing exercise.
Keep sitting, bend your left leg on your right leg, stretch your back muscles, and bend forward slowly. Hold for 30 seconds, and take turns with your left and right legs.
4, waist strap exercise.
Hold the towel with both hands and bend it to the right. Keep your back straight and stretch your back muscles. Hold for 30 seconds and do both.
5. Put your feet together and bend forward. Touch the ground with your palms. Hold for 30 seconds.
6, chest lacing exercise.
Hold the towel with both hands and slowly pull it back, with your back straight and your chest forward. Keep it for 30 seconds, 2-3 times a day.
Matters needing attention in fitness exercise
1, do enough preparation exercises. Women's weight loss exercise should be gradual and vary from person to person. Before exercise, they should make full preparations to prevent trauma.
2. Develop the habit of breathing through the nose during exercise. Because there is a lot of hair in the nose, it can filter the air and protect the trachea and lungs from dust and germs.
3. Drink plenty of water. At present, the temperature is still low, and people often ignore the importance of drinking water when exercising. In fact, at this time, the climate is relatively dry, and a lot of perspiration is needed during exercise, so at this time, exercise should pay attention to replenish water in time.
4, women's sports slimming exercise should not sweat. When it is warm and cold in early spring, excessive physical activity and sweating in fitness exercise are easy to make the body catch a cold and induce various respiratory diseases; And in spring, the body needs an adjustment stage to adapt to the large amount of exercise. At this time, if you suddenly increase the amount of exercise, it will cause great consumption to your body.