Suitable exercise in summer
First, take a walk.
Many people are worried about fitness, especially in summer, and many people are unwilling to exercise. In fact, separating your legs will naturally integrate you into the fitness army. Chinese medicine points out that walking is the best aerobic exercise in summer.
First of all, walking is easy to master. Secondly, walking is not limited by time and place. In addition, walking on the flat ground has little pressure on knees and ankles, which is suitable for almost everyone, including the elderly, the infirm and the severely obese. The walking equipment is also very simple. All you need is a pair of comfortable sports shoes, and you can embark on the road to health. Try to walk in shady streets or windy rivers or beaches, and the boulevard in the park is more suitable.
Everyone can find out the appropriate amount of exercise according to their age, physique and severity of illness. The general principle is not to be tired, and consciously sweat a little at every activity. During exercise, if you feel pain, fatigue and discomfort in the liver area, you should stop exercising and rest on your back to increase the blood flow of the liver and reduce the burden on the liver. After exercise, if the appetite improves, the body and mind are happy, the fatigue is reduced, and the liver function is improved, you can increase the activity according to your own ability.
Second, swimming.
The best exercise in summer is swimming. Swimming not only exercises hands, feet, waist and abdomen. But also beneficial to internal organs such as heart, brain, lung and liver. It is especially beneficial to blood vessels and is known as "vascular gymnastics". In addition, because the heat consumed in water is obviously higher than that on land, swimming can also reduce excessive weight and achieve the effect of bodybuilding.
Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week. The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement.
After landing, it is best to use an umbrella to shade the sun, or rest in a cool place, or use a bath towel to protect the panel on your body, or apply sunscreen on your body. Wipe off the scale with a soft dry towel immediately after swimming, and it is best to rinse it with clean water. If there is water in your ear, you can use the method of "jumping on the same side" with one foot to discharge it. Then do some relaxation gymnastics and physical exercise, or take a nap in the sun 15-20 minutes to avoid muscle stiffness and fatigue.
Third, the fitness ball
Fitness ball, also known as Baoding iron ball. This exercise can harmonize qi and blood, relax tendons and activate collaterals, strengthen the body, strengthen the brain and improve intelligence, and is not limited by the venue and climate, so it is suitable for summer practice. If you can practice fitness ball regularly, it will have a good effect on hemiplegia sequelae, cervical spondylosis, scapulohumeral periarthritis, coronary heart disease, finger dysfunction and other diseases. In addition, due to the frequent friction between the iron ball and the palm panel, static electricity and thermal effect can also promote blood circulation and treat diseases in various parts of the body.
At the same time, the elderly can play fitness ball for a long time, and through the movement of fingers and palms, they can also make fingers, palms and wrists flex and stretch flexibly, promote the movement of upper limb muscles such as fingers, wrists and elbows, and can prevent and correct symptoms such as numbness, trembling and decreased grip strength of upper limbs caused by degenerative diseases of the elderly. Moreover, hand movements are also very beneficial to the brain. When people play fitness ball, they can concentrate their thoughts on their hands, eliminate all kinds of distractions, eliminate tension and relax their brains. Therefore, playing fitness balls regularly can also effectively protect the brain, slow down the aging of the brain, and avoid the occurrence of Alzheimer's disease.
Fourth, badminton.
Badminton is played in indoor courts, so it is not easy to get sunburned. It is an ideal choice for summer sports. Badminton is a sport that can make people clear-headed, agile and exercise the whole body. Playing badminton can not only strengthen the body, lose weight and shape, prevent cervical spondylosis, but also promote metabolism, so that toxins in the body can be excreted with sweat.
Badminton is suitable for men, women and children, and the amount of exercise can be determined according to their age, physique, sports level and the characteristics of the venue environment. Teenagers can take exercise as an effective means to promote growth and improve physical function. The amount of exercise is moderate and the activity time is 40-50 minutes. The elderly and infirm can take exercise as a method of health care and rehabilitation. The amount of exercise should be small, and the activity time should be 20-30 minutes.
Play badminton, but also pay attention to the following points:
First of all, you should be fully prepared. Don't think that it's hot and you don't need to warm up when your body is open. Playing badminton to warm up in summer is also essential. You'd better do some relaxation exercises after playing. In the process of playing ball, if you feel that your movements are slowing down, you should stop the fierce confrontation and focus on the fixed movements.
Then, it is necessary to replenish water correctly. Sweating more in summer, greater salt loss, easy to reduce cell osmotic pressure, leading to sodium metabolism disorder, muscle spasm. Therefore, before summer exercise, you should drink water 10- 15 minutes, about 450 ml to 600 ml. During exercise, drink 10- 15 minutes from 150 ml to 240 ml of water. Even if you are not thirsty, you'd better add some salt to honey water. It is also necessary to drink sweet drinks after exercise 1 hour.
Verb (abbreviation for verb) yoga
Yoga should be the best choice for MM to keep fit in summer. In summer, Tianren's body is quite flexible, and his muscles are not easily strained and sprained, which is a good opportunity to practice yoga. When doing yoga, you should practice on an empty stomach, preferably two or three hours after meals, or half an hour before eating. Don't take a shower for half an hour before and after practice.
In summer, the qi and blood of the human body are relatively smooth. At this time, practicing yoga is not only a lot easier, but also the body will become more relaxed and comfortable after being fully stretched. MM who wants to lose weight, while doing yoga, while eating a relatively light diet, will also make the loose belly on the abdomen and the fat around the waist more compact and tangible. In hot summer, many people become irritable. Breathing and meditation through yoga can also relieve your anxiety.
It should be noted that you don't need to drink too much water before practicing yoga, and you should immediately replenish water or salt such as 0.9% normal saline after sweating. Practice time should be based on personal physique. Generally, it is advisable for beginners to practice for about 30 minutes, and it is forbidden to practice excessively or even overloaded. After exercise, the loss of body fluids or high temperature environment may cause temporary brain hypoxia. Avoid taking a cold bath, blowing air conditioning or drinking cold drinks immediately, and take a hot bath after a short rest to replenish water.
Six, fishing
Hot weather often makes people feel bored, anxious and "irritable". China ancient health experts believe that fishing can alleviate "heart and spleen dryness and heat". Fishing needs the cooperation of brain, hands and eyes, and needs the help of quietness, intention and movement, which has a positive effect on improving people's vision and reaction ability. Moreover, the air around lakes, streams and rivers contains more negative oxygen ions, which is helpful to improve human immunity.
In summer, whenever you come to reservoirs and ponds, under the lush shade of trees, and the breeze blows, you can read the luxuriant gas, smell the cicada singing in the sunset, see the "white floating" jump in the green waves, and find this kind of Shu Yue and tranquility, which will naturally make you feel cool, drive away your troubles and restrain your impatience. How cozy it is! And often experiencing this kind of happiness is naturally conducive to health and longevity. The temperature and water temperature in the morning and evening in summer are suitable, which is the best water temperature for fish to eat. It is very hot at noon, and the probability of fish appearing is very small, which is not good for people.
Exercise suitable for losing weight in summer
TOP 1。 Take a daily walk to lose weight
As we all know, exercise is the healthiest and most effective way to lose weight, and daily walking is the favorite of most obese people. Because this method of losing weight is not limited by time and space, the walking speed can be fast or slow, which is very suitable for young friends, office white-collar workers and middle-aged and elderly friends to lose weight.
TOP2。 jogging
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat begins to burn for about 45 minutes to achieve the effect of losing weight. Moreover, jogging with nutritious meals will get twice the result with half the effort. The world-renowned Slim Beauty, Herbalife and Amway are all "Three Musketeers" in the field of healthy weight loss. Known as the "holy product of weight loss", Slim Nutrition Diet has the effect of losing 1kg on average every day, and has become the secret slimming weapon of Bingbing and Xiao S with its unique effects of improving the body fat and tightening the panel. Since its listing, it has been sought after by many stars and dieters, and it is worthy of being a slimming magic weapon.
TOP3。 swim
Swimming is a systemic aerobic exercise and the best way to lose weight. It consumes a lot of calories, so it is very effective to lose weight in this way. Because the heat transfer speed in water is nearly 30 times that of air, the heat consumed by staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. In addition, swimming can exercise the muscles and joints of the whole body, which can make the body more perfect. It is a good way to lose weight and keep fit.
TOP4。 rope skipping
Skipping rope is a very simple and effective exercise to lose weight. Mainly for the arms and calves, of course, the whole body will benefit. Skipping rope is not limited by venue or time. Anyone can jump as long as the rope is the right length. Skipping rope can also exercise our cardiovascular system and coordinate the flexibility of limbs. However, skipping rope causes great pressure on the knee joint, so it is not recommended for people with large base to avoid damaging the knee joint.
TOP5。 yoga
Soft as a girl's body and beautiful and slender waist are every woman's dreams. You don't have to jump around and practice yourself quietly. Traditional and ancient mysterious yoga can give you unexpected gains. Yoga, the best way to lose weight, not only contributes to the modeling of sculpture, but also gives people an inner strength. After a period of exercise from the inside out and from the outside in, you will be surprised to find that your mentality and body shape have changed.
TOP6。 Ride a bike
Riding a bike seems simple, but it is actually exercising the muscles of the whole body. When pedaling, you can exercise quadriceps femoris on the thigh surface and gluteus maximus on the hip; The force transmitted by the pedal can exercise the triceps surae; Holding the handle with both hands can exercise the back muscles, as well as the upper triceps and upper body muscles.