1. Walking: Walk slowly every day, and stress regularity and persistence. There is a folk saying that after a meal, walk a hundred paces and live to ninety-nine.
2. Running: It is recommended to run an appropriate distance at an appropriate speed. If it is too short or too slow, it is difficult to play the role of fitness. If it's too fast or too long, it's for competition, not fitness. Therefore, it is necessary for ordinary people to choose a running distance of 800-0 meters.
3. Aerobics and Aerobics: Free-hand exercises, such as morning exercises, recess exercises and recess exercises, all belong to aerobics, aiming at national fitness, which is feasible for everyone. Aerobics, which is popular now, has higher requirements and a larger amount, which can strengthen muscles and make the body symmetrical and fit, and is mainly suitable for middle schools. Fitness equipment includes dumbbells, barbells, horizontal bars, parallel bars, climbing ropes (climbing poles) and various fitness equipment. You can choose your own suitable and favorite items. But barbells are not suitable for minors, so as not to affect height development. Some complicated movements in the horizontal bar and parallel bars must be guided and protected by special personnel to avoid injury due to improper practice. Shuttlecock kicking and skipping rope are simple and easy to do, and can be popularized vigorously.
4. Mountaineering: It is a good outdoor sport. It enjoys the natural scenery, breathes fresh air and exercises happily. Confucius said that benevolent people enjoy Leshan, wise people enjoy water, and the joy of mountain climbing has a long history.
5. Swimming: In ancient times, due to the limitation of climate, it was impossible to go all the year round, but spring water heating, changing clothes and swimming, bathing naturally, just like the Analects of Confucius said, "On the day of late spring, the spring clothes were finished, the champion was five or six, and the boy was six or seven, bathing harmoniously and dancing wind came home", which seemed to be a collective activity.
6. Wushu can be divided into two categories: unarmed and armed. Its purpose is not only to resist and defend the enemy, but also to strengthen the body and preserve health and prolong life.
principle
Principle 1: Eliminate excuses for not exercising. The most common reason for not exercising is "lack of time", but it is as untenable as other reasons, because the survey results show that people who lack perseverance in sports often do not bear more time pressure than those who exercise regularly, but they have different priorities in dealing with things.
If your exercise plan is often delayed by other trivial matters, or you are worried that exercise will keep you busy, I suggest you exercise early in the morning; If possible, it is good to exercise before lunch.
Principle 2 of healthy exercise: Keep your exercise plan flexible. Your diet, sleep and even your physical condition will have more or less influence. On some days, you will feel that your physical condition is better than usual, so you'd better adjust your exercise plan according to your physical condition. People who exercise for a long time don't set strict goals for themselves, so it's better to increase the amount of exercise effectively.
Principle 3 of healthy exercise: high-fiber and high-protein diet If you don't get proper nutrition or enough calories, your body will not function normally, and then you will feel tired and listless. Eat more fruits and carbohydrates to replenish physical strength, and take enough protein to strengthen muscles. In addition, remember to replenish water. Don't drink or eat for half an hour after strenuous exercise, especially sugary drinks.
Principle 4 of healthy exercise: Adjust mental state Many athletes will adjust their mental state in advance, so that the rhythm of body and mind will be integrated and exercise will not be laborious. Before exercise, you might as well set aside 5 to 5 minutes every day to imagine your exercise-breathe slowly, do some exercise, try to simulate the emotions and feelings of exercise, and imagine that you are getting healthier and healthier.
Principle 5 of healthy exercise: Don't be too demanding. Exercise is very human. Follow your feelings. If you are too hard on yourself, you will feel guilty as long as you rest for a day or two, then exercise will become your burden and even make you give up exercise completely. Machines need rest and maintenance, not to mention people.
Besides, it is impossible to be perfect. If you are anxious for success, causing anxiety and insomnia, it means that your gain and loss heart is too heavy. Whether you are trying to practice physical strength or not, I'm afraid you will only.
Health maintenance