Human activities are controlled by "biological clock", so it is more beneficial to health to arrange exercise time according to the law of "biological clock". Fitness in winter, the afternoon 14:00- 19:00 is the best. At this time, the outdoor temperature is relatively high, and the temperature of the human body is relatively high, and the physical strength is relatively abundant. It is easy to get excited, and it is easier to enter the state of exercise. Afternoon: (14: 00 ~ 16: 00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times. Dusk: (17: 00 ~ 19: 00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and the vision and hearing are more sensitive, and the heart rate and blood pressure also rise.
Inappropriate exercise time: after meals: at this time, more blood flows to the gastrointestinal department to help digestion and absorption of food. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect health. Therefore, it is best to sit still or lie down for 30 ~ 45 minutes after meals and exercise.
After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body.
Health reminder: Outdoor fitness is not as early as possible. In the cold winter, many people choose morning exercises to enhance their immunity. However, isn't outdoor fitness the sooner the better? Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise. It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body. Fitness in winter should be around 10 hour.
At this time, the sun shines on the ground after coming out, which makes the atmosphere begin to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body. In addition, the temperature is low in winter morning, and the abdomen and waist will slowly ease until half an hour after the sun comes out.
First, horizontally
Bend over: stand upright. Legs apart, arms raised horizontally from left to right, upper body in front.
Bend down, touch your right foot with your left finger, and naturally lift your right arm, legs and arms.
Don't bend over, inhale, and then exhale again. In the other direction,
Say it again. Do it eight times in a row
Second, leg flexion exercise
Keep your arms flat on the ground in supine position, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
Third, lift your legs and abdomen:
Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, sit and bend your body:
Mainly aimed at the development of upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.
Five, "cycling" movement:
In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. It lasts for 20~30 seconds.
Six, twisting the waist:
Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
1) Lie on your back with your hands behind your head and your legs bent. Turn your legs to the right one by one and try to touch the ground, but your back can't leave the ground. Do it again in another direction 1 time. (2) Lie on your back with your arms straight. Scroll 1- 1.5m, and then scroll to the left. Can be repeated 3-4 times. (3) Lie on your back with your arms raised horizontally and your knees slightly flexed. Turn left with both legs at the same time, try to make your knees touch the ground, and change direction 1 time. (4) Straighten your legs, first move your knees to the left and touch the ground, and then do it in the opposite direction 1 time. (5) Place the abdomen on a square stool, prone, with feet fixed, elbows bent, and arms behind your head. Fix your feet on your sides, bend your elbows and put your arms behind your head. Turn your body to your sides and put your elbows back as far as possible. (6) Prepare to move upward, and pay attention to the drooping of the trunk and head. Turn left while lifting your upper body, and keep your eyes on the ceiling as much as possible. Do it again in the opposite direction after repair. (7) Prepare as above, turn left and turn right. (8) Sit on a stool with your feet fixed and your hands behind your head. Lean back, sit up, sit up again, repeat 5-6 times. (9) Stand with your back against a door or wall, and install a rubber belt with shoulder width on the wall. First pull one end of rubber strip with your right hand, turn left, and then switch hands. The opposite direction, the same action. (10) Lie on your back, stretch your hands horizontally forward, and try to lift your legs and fall forward. Do it 4-6 times. (1 1) Put your feet behind the chair, support the back of the chair with your hands, and do side exercises.