1. Climb the mountain
Suitable for people: IT people who work in dark computer rooms.
Reason: IT people are in the closed computer room all day, and are troubled by the turbid gas and radiation emitted by the computer all day. If you stay in the gym on weekends, your skin and body that haven't breathed fresh air for a long time will strongly protest against you. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.
Fitness effect: Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.
2. Long-distance running
Suitable for the crowd: I have been working in a sedentary way, leaving behind many things such as low back pain and cervical spondylosis, such as editors and freelance writers.
Reason: It is reasonable to say that long-distance running is more suitable for this kind of people, but it is not effective to concentrate on running for two days on weekends. Moreover, long-distance running is an intense activity and should not be carried out on weekends. Free jogging in water has become the latest fitness exercise abroad, and it is an ideal exercise. Because jogging in the water can evenly distribute the body load, it has obvious advantages over running on land. Moreover, in deep water, the runner's lower limbs do not shake and are not easy to get hurt, and he will feel very comfortable after exercise.
Fitness effect: the resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people. Because the density and heat transfer of water are greater than that of air, jogging in water consumes more energy than on land, and you can gradually get rid of excess fat in your body.
go shopping
Suitable for the crowd: women who stay in the office from morning till night.
Reason: This is one of the most popular leisure ways for women, and it is also a good aerobic exercise. Compared with the boring equipment training in the gym, shopping not only makes women exercise unconsciously, but also makes them feel happy. It is a fitness method with the best of both worlds. If you can find something good by the way, it will be an extra surprise.
Fitness effect: women spend as little as two or three hours shopping and as much as one day. Non-stop exercise can increase leg strength and consume a lot of calories in the body, thus achieving the effect of fitness.
Bowling
Suitable for people: people who have worked in a certain position for a long time but have not been promoted for a long time.
Reason: You have been working hard, but you always suffer from not being favored by the leaders. You can't change this situation, but when you throw the bowling ball away, all your grievances and anguish seem to be thrown out together. How can that kind of pleasure be "cool"? Score. Climbing up gives you confidence again, and after a few games, you are full of hope for your work and life.
Fitness effect: As long as the posture is correct when bowling, you can exercise more than 200 muscles all over your body.
skating
Suitable for the crowd: people who have little activity at ordinary times and are too lazy to exercise even on weekends.
Reason: Skating is a fitness program that integrates exercise and entertainment. For lazy people, talking and laughing is the relaxation exercise that can achieve the best fitness effect. Skating mainly exercises leg muscles, which can improve the flexibility and coordination of limbs.
Fitness effect: Roller skating consumes 175 calories every half hour, which can enhance the flexibility of the whole body and the strength of all parts of the body.
6.pilates
Suitable for the crowd: girls who lack exercise, are dissatisfied with their figure, and can't control their mouths when eating with customers, such as women working in the marketing department, public relations department and marketing department.
Reason: It is said that this sport has almost magical effect on losing weight and improving body shape. It makes those who are determined to lose weight but can't resist the temptation of food finally find heaven. Pilates is a wonderful way to adjust and strengthen muscles: compared with yoga, it is more prominent in the combination of Chinese and western, which not only combines the rigidity of westerners-paying attention to the training of body muscles and functions, but also combines the softness of orientals-emphasizing the unity of body and mind during practice, and each posture should be coordinated with breathing, which is simpler and easier to master than yoga, and the exercise intensity is slightly higher than yoga.
Fitness effect: there are exercises for arms, chest and shoulders, strength exercises for waist, abdomen and back, and stretching exercises to enhance flexibility. All parts can be fully tightened and stretched, and the abdominal muscles can be obviously tightened in just 45 minutes.
ride a horse
Suitable for the crowd: the work pressure is great and there are certain risks, such as starting a company by yourself or the management of the company.
Reason: I'm nervous all day and really tired. Think about being a herdsman on weekends and galloping freely under the blue sky and white clouds. Isn't it better to satisfy your desire to fly than to play golf? After all, each of us lives in a corner of the world. We are eager to get rid of that small circle and look forward to a wider world. Perhaps when riding a horse, at the moment of flying, our dream has been half realized.
Fitness effect: Riding a horse can exercise your agility and coordination, and can exercise all your muscles, especially your leg muscles. Riding a horse for an hour consumes 2700 calories, which is the same as playing golf for a day.
8. diving
Suitable for people: people who work step by step from nine to five every day, such as government civil servants and secretaries.
Reason: You are tired of the same life. Perhaps you have long longed for change and excitement in your heart, but you are afraid to try. Diving will satisfy your expectation of excitement and free life. At the bottom of the water far away from the crowd, you seem to have come to a world completely different from reality. Here, you can ignore it, like a free fish, and that feeling is really happy like a fairy. When you return to the real world from the bottom of the water, you will feel that you have completely changed, and the crux and troubles that were originally trapped in your heart have become so insignificant.
Fitness effect: Diving is a whole-body exercise, and the exercise effect is comparable to swimming. In addition, people who can't swim can do it.
9. rubber band skipping rope
There are many jumping methods and skills of rubber band skipping rope, from low to high, from bottom to top, step by step, and jumping one level can improve one level. There are also many changes in the jumping posture. There are double jump, single jump, double jump and so on.
When jumping a rubber band, the higher the rubber band is lifted, the more difficult it is to jump, and of course, the greater the effect on exercise. In particular, it has a great effect on the flexibility of waist and legs and the flexibility of each joint. This kind of activity, mainly jumping, can exert certain pressure on the bones of lower limbs, so that the bones can get more blood and nutrition. It has a good preventive effect on avoiding the bending of lower limb bones and the formation of flat feet of girls.
Skipping is mainly about physical activities, and all joints including legs jumping, wrist rotation, shoulders, back, waist, abdomen, buttocks, thighs, calves and feet participate in the activities. Thereby accelerating the blood circulation of the whole body and supplying more sufficient oxygen and nutrition. At the same time, it has strong pressure on the bones of lower limbs and greatly promotes the growth of bones. When swinging and jumping, the upper and lower limbs need to cooperate closely, which is of great benefit to improve the coordination and flexibility of the nervous system.
10, kick the ball
When kicking, standing on one foot to support the body is actually an exercise in human stability. Kicking the inside, outside and instep of flippers with one foot can exercise the flexibility and flexibility of ankles, knees, hips, waist and neck. Hands move with the movement, on the one hand, it plays the role of balancer, on the other hand, it can practice the coordination of shoulders and elbows. Kicking requires a high degree of cooperation between the eyes and legs, which is an excellent exercise for the command ability of the nervous system. When kicking, people's breathing deepens and accelerates, blood circulation is strengthened, and metabolism is promoted. It will be more interesting if you add a variety of tricks such as turning around, kicking, stabilizing, jumping and throwing when kicking.