Sports and Disease Health Sports and Disease Health Different groups of sub-health sports teenagers have excessive academic pressure, lack of family functions, environmental factors and bad school factors.
Suitable for sports: aerobic exercise, antagonistic exercise, sports games and psychological adjustment, dance fitness, ecological exercise.
Female irritability, backache, eye edema, dark circles, dizziness, alopecia and limb cramps.
Suitable for sports: walking, cycling, climbing stairs, running, swimming, yoga.
Male body length, waist circumference greater than hip circumference, deep crease, yellow semen, nail bleeding, scrotum swelling.
Suitable for sports: jogging, walking, alternating running, climbing stairs, swimming and cycling.
Middle-aged and elderly people have poor mental health, fatigue, lethargy, depression, memory loss, apathy, loneliness and difficulties in work and study.
Suitable for sports: walking, jogging, aerobics, Tai Chi, softball and square dance.
Headache, neck and shoulder pain, eye fatigue, hand and foot paralysis, chronic gastritis, constipation.
Suitable for sports: walking, cycling, somatosensory games, gym exercise, regular physical examination.
Common diseases: diseases of motor joint system
Pay attention to correct exercise. If you don't pay attention to exercise or don't exercise, the injury will be even greater. The consequences of not exercising at all will lead to joint stiffness and more serious diseases.
Arthritis, hyperosteogeny, osteoporosis, scapulohumeral periarthritis, gout and lumbar muscle strain
Diseases of digestive system
Regular physical exercise can also improve the function of digestive organs. Can enhance gastrointestinal peristalsis, increase the secretion of digestive juice, and promote the improvement of digestion and absorption capacity.
Dyspepsia constipation chronic gastritis enteritis fatty liver gallstones
Respiratory diseases
Whole-body exercise includes upper-limb based exercise and lower-limb based exercise. Whole-body exercise can increase physical activity, cardiopulmonary function load and exercise endurance.
Cold rhinitis bronchitis asthma tuberculosis
Diseases of urogenital system
Regular physical exercise can enhance immune function, prevent obesity, improve blood circulation, relieve local congestion of pelvic cavity and prostate, and help prevent and improve reproductive and urinary system diseases.
Impotence and premature ejaculation male sexual function female sexual function prostatitis prostatic hyperplasia kidney calculi
Endocrine system diseases
Exercise and fitness can effectively promote the secretion of female hormones. Women who exercise regularly tend to have higher levels of hormone secretion, more regular menstruation and more shiny skin color and hair than those who are sedentary.
Endocrine disorders, hyperplasia of mammary glands, irregular menstruation, polycystic ovary, diabetes, hyperthyroidism.
Diseases of blood circulation system
Regular exercise can make your blood flow all over your body, at the same time, it can strengthen your arteries and veins and prevent them from getting worse. So blood circulation diseases are part of daily exercise.
Hypertension, hyperlipidemia, coronary heart disease, arteriosclerosis and heart disease
Nervous system diseases
Regular physical exercise, nerve cells can improve their working ability, react more flexibly and quickly, command more accurately and coordinate, and improve and improve the function of the nervous system.
Insomnia, poor memory, migraine, Alzheimer's disease, epilepsy and sciatica.
Immune system diseases
Long-term moderate regular exercise can increase the number of immune function cells in a quiet state, enhance the immune function of the body, and enhance the disease resistance.
Lupus erythematosus with low immunity
Different organ exercises, brain strengthening, dancing, swimming and jogging.
Go fast, jog, swim, jump rope, climb stairs and ride a bike.
Strengthen the spleen and stomach, twist the waist, sit-ups, move your toes and squat.
Liver-nourishing yoga, Tai Ji Chuan, jogging, walking, walking.
Swimming with the lungs, blowing balloons, patting the chest, rubbing the throat and knocking on the back.
Strong bones lunge, leg lift, frog jump and in-situ jump.
Aphrodisiac, lifting anus, jogging, riding, squatting, push-ups, riding a bike.
Eye protection badminton, table tennis, eye ironing, eye transportation.
Hand-to-hand combat, district theater, geese flying, boating in dry land.
More+.
Sportsandmentalhealth Sportsandmentalhealth yoga can improve the level of neurotransmitters in the body, relieve anxiety and impatience, and make people more confident, so as to improve their mood and purify their hearts.
Running brain secretes a substance that can bring happiness, so we can get mental health by running regularly.
Swimming can also help us adjust our mood, look at the sparkling water, and use swimming to help us clear up unhappy things and depressed things.
Mountaineering outdoor sports can help us relax, and the air on the mountain is particularly fresh. While enjoying the beautiful outdoor scenery, we can use anaerobic exercise to help our bodies get fresh air.
Tai Chi moves slowly and smoothly, which can relax muscles, calm emotions and improve balance, strength and flexibility.
When riding a bicycle, the brain will secrete endorphins, which will make people feel happy, happy, young and healthy.
More+Sportsfitness beginners' understanding of gourmet fitness equipment: Before starting to practice, they should be familiar with fitness equipment one by one, including how to make standard movements and how to exert their strength during practice.
Preparation of fitness plan: Fitness plan is very important. Every fitness veteran will have his own fitness plan, and this plan will change every once in a while.
Fitness diet plan: can't be taken for granted. Diet is a tonic for your body muscles. If you don't have a good diet, it's no use trying to exercise.
More+.
The frequency of fitness principles depends on many factors, including training type, training intensity, current training level and training objectives.
The intensity (training intensity) should be sufficient. If you want to lose weight or increase your endurance, you can choose a lighter load to do it many times.
Type (training type) cardiopulmonary exercise, resistance exercise, intensive exercise, stretching exercise, special technical exercise, changing training methods to avoid boredom
Time (training time) aerobic exercise, 20-40 minutes is appropriate. Strength training, the whole body needs at least one hour to connect with muscles.
More+.
Types of fitness equipment dumbbells modify muscle lines, increase muscle endurance, make muscles strong, strengthen muscle fibers and increase muscle strength.
Treadmill controls time and speed and consumes body fat, thus achieving good weight loss effect.
Exercise bike can improve people's physique, expand heart function and prevent hypertension.
Oval function can prevent, alleviate and relieve cervical spondylosis, scapulohumeral periarthritis, upper back pain, and exercise and stimulate sciatic nerve.
The walking machine improves the strength of the main muscles of the thigh, improves the leg lifting ability of the legs, hips, knees and ankles, and keeps the legs fit.
Sit-ups train lower back muscles, strengthen back strength, and thin waist and abdomen.
The rowing machine has a good effect on strengthening the muscles of legs, waist, upper limbs, chest and back.
Spinning allows bodybuilders to effectively strengthen muscle endurance and cardiopulmonary function during happy exercise.
More+.
Dumbbell treadmill, exercise bike, elliptical machine, rowing machine, supine board, Decathlon men/women/children, A pair of home fitness arm muscle suits $29.92 monthly sales of merchants: 2000+ store Decathlon flagship store >> Decathlon brand flagship store > & gt29.9 Outou Hyde dumbbell suit for men and women with detachable adjustable home fitness equipment steel electroplating dumbbell suit 5792 merchant comments: 5000+ store Hyde fitness training brand flagship store > & Gt539 Meiche Fitness Dumbbell Plastic Arm Thin Arm Set Weight Loss Household Aerobics Grip Balance September Sales: 10+ Store Meiche Sports Flagship Store >>& gt& gt Ai Kang Household Ultra-quiet Single Function Treadmill Indoor Folding Weight Loss Mini Treadmill 3699 Sales: 2+ Store Icon Ai Kang Flagship Store > & GtSuer electric treadmill F63 silent foldable luxury home 8999 Comments: 2000+ exclusive American Suer flagship store >> Shu Hua multifunctional mini treadmill foldable silent treadmill 3949 Sales: 400+ storefront > Shu Hua flagship store >; & gt& gt Shu Hua spinning house indoor exercise bike ultra-quiet bike 16992 business comments: 900+ store Shu Hua self-operated flagship store >> Shu Hua flagship store >> 1869 Decathlon home exercise bike indoor silent fitness equipment fitness bike FICQC￥999.9 Sales: 83+ store Decathlon flagship store > & Gt Jianyi Spinning Bike Home Indoor Bicycle Weight Loss Bike Super Quiet Exercise Bike D8￥999 Sales: 100+ Shop & gt& gt& gtSol New Elliptical Machine e25 New imported four-track design electric slope adjustment 94, 973 merchant comments: 2000+ Store Sol flagship store in the United States > & gtSole Sure flagship store >> 1 2000 the only Sol flagship store in the United States > & gt￥9499Precor Bique EFX245 Household elliptical machine silent step fitness equipment 39,900 months sales:1 +Store Precor Bique flagship store >> Kang Lejia's household elliptical machine magnetic control fitness equipment gradually loses weight. Sales in September 5379: 1+ Store Kang Lejia flagship store >>& gt& Gt Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Paddle Padd GtSole SR800 American imported household rowing machine, silent magnetic control wind resistance folding fitness equipment ￥ 15000 monthly sales: 1+ store Sole flagship store >>& gt& gt Shu Hua multifunctional household supine belt widened and thickened webbed fitness equipment ￥559 monthly sales: 48+ stores > Shu Hua flagship store >; Evergreen Sit-ups Fitness Network Home Sit-ups 439 Yuan Monthly Sales: 2+ Store Evergreen Flagship Store >> Lido Multifunctional Abdominal Muscle Sit-ups Home Fitness Equipment Sit-ups Exercise Network TD20￥7292 Merchant Monthly Sales: 1+ Store > Lido Flagship Store >> Dynamic Fitness Flagship Store > & gt￥499 & gt；; & gt fitness items in different situations daquan crowd fitness
Fitness must be based on your own ability. Different ages have different fitness methods. The child is growing and developing. Don't choose high-intensity and high-intensity exercise for too long. Running, swimming and basketball are all good. The exercise of the elderly should be "different from person to person, step by step and persistent", and walking, jogging and playing Tai Ji Chuan are more suitable. Office workers lack exercise, but have less time. They can walk to and from work after work, take a bus, play somatosensory games, climb stairs or go to the gym.
Infants, children and adolescents, couples, pregnant women, parents, middle-aged and elderly office workers.
Healthy body parts
Some people want to specialize in chest muscles, but only biceps. Some people want to build a pair of strong abdominal muscles, but it doesn't work for a long time. Muscle exercise needs to be targeted, and different body parts have different exercise methods. Upper limb muscles can be trained by push-ups, standing, lifting dumbbells, barbell clean and jerk, etc. The back is the key to training the inverted triangle figure, and latissimus dorsi pull-down, pull-ups and sit-down paddling are common training methods. The quadriceps femoris and biceps femoris of the anterior and lateral femurs can squat with barbells, flex and stretch their legs with sitting instruments, and lift their legs with sitting instruments.
Upper limb fitness shoulder fitness chest fitness back fitness waist and abdomen fitness leg fitness lower limb fitness.
Seasonal fitness
We must choose different fitness programs in different seasons. According to different seasons, choosing the most suitable fitness program can achieve better exercise effect. In spring, all organs are still at the lowest level. At this time, you should take soothing fitness programs, and you can choose walking, jogging and other soothing exercises. It's hot in summer, so exercise should be moderate. Swimming is the best sport, as well as badminton and fitness walking. The climate changes greatly in autumn, and mountaineering can enhance resistance; It's cold in winter, so do some long-term aerobic exercise such as running to help your body get heat.
spring,summer,autumn and winter
Fitness in different places
Many people always think that sports can only be effective if they go to gymnasiums, gymnasiums and other professional places. Actually, it's not. Different places in life have different ways of exercising. At home, you can lift dumbbells, do aerobics, stand up and strengthen your waist, stand in the corner, abdomen, buttocks and so on. Office white-collar workers can climb stairs, do head exercises and stretch themselves every day. If you don't have equipment, you can do squats, push-ups, leg lifts and belly rolls, and you can start exercising anytime and anywhere.
Take a walk and climb stairs at home and in office gym Center.
Exercise tolose weight Exercise to lose weight Comparative advantages of common exercise weight loss methods: consume a lot of fat and tighten muscles.
Weight loss parts: abdomen, legs and buttocks.
Exercise time: 3-5 times a week, each time for more than 30 minutes.
Practice points: keep the pelvis in a positive posture, keep your back straight, stretch as much as possible, and take bigger steps than usual.
The benefits of running: exercise the muscles of the whole body, enhance cardiopulmonary function and improve immunity.
Weight loss parts: the whole body
Exercise time: Morning is the best, and 45-60 minutes is the best.
Practice points: keep your body straight, swing your arms back and forth, keep your head and shoulders stable, and walk for a short distance.
Advantages of hula hoop: it is a kind of systemic continuous exercise, which massages the waist and abdomen and treats constipation.
Weight loss parts: abdomen, arms
Exercise time: 4-6 times a week, 2-3 groups each time, 20-30 minutes in each group.
Practice points: the time can not be long or short, and the refusal is too heavy.
Advantages of swimming: great intensity and pleasant mood.
Weight loss parts: arms, legs, pectoralis major and latissimus dorsi.
Exercise time: 3 times a week, each time for more than 40 minutes.
Practice points: freestyle, breaststroke, butterfly and backstroke, pay attention to safety and do warm-up exercises.
Advantages of yoga: self-cultivation, gentle movements and calorie consumption.
Weight loss parts: the whole body
Exercise time: 3-4 times a week, each time 1-2 hours.
Key points of exercise: stand forward, leg press on the back wall, leg lift with side support, and leg lift forward.
The benefits of skipping rope: lose weight, make the whole body muscles symmetrical and powerful, and exercise the respiratory system.
Weight loss parts: the whole body
Exercise time: for beginners, only jump in the same place 1 minute; After 3 days, jump continuously for 3 minutes; After 3 months, jump continuously for 10 minutes.
Practice points: take off with the forefoot, hold the handles at both ends of the rope with both hands, and keep your arms as close as possible to your sides.
Advantages of aerobics: losing weight, shaping perfect figure, enhancing self-confidence and cultivating temperament.
Weight loss parts: the whole body
Exercise time: 40-60 minutes each time.
Key points of exercise: adjust knee pads, get ready, replenish water in time, step by step.
The benefits of sit-ups: increase abdominal muscles, relieve nocturnal emission and improve physiological function.
Weight loss site: abdomen
Exercise time: 3 groups a day, 50-80 in each group.
Key points of practice: keep an angle of 45 degrees for more than 30 seconds, and don't hold your head with your hands.
The advantages of climbing stairs: keeping the body warm, enhancing metabolism and consuming AT converted from food in the body.
Weight loss parts: thighs, calves and buttocks.
Exercise time: about 40 minutes.
Key points of practice: Take two or three steps upward in each step, move steadily and forcefully, keep breathing balance, and remember to stretch.
Men's squat, aerobic exercise, Kegel exercise, cycling, bench press, push-ups, volleyball and other ways to lose weight suitable for different groups of people+
Women play badminton, swimming, water exercise bike, yoga, dancing, running, Pilates and so on+
Middle-aged and elderly people jogging, brisk walking, swimming, Tai Ji Chuan, not strong, fast, more exercise+
Children lift their legs, lunge and turn around, and go out to play more when they are not studying.
Office workers walk, jog, air bike, sit-ups, and press their stomachs more when lying down+
Housewives do sit-ups, climb stairs, exercise to lose weight, yoga, walking and so on+
Postpartum jogging, brisk walking, weight-loss exercises, yoga, breathing exercises, leg lifts and so on+
Weight loss and stovepipe exercise in different parts
Leg lifts, arms side squats, Pilates side leg lifts, glider side lunges and more+
Skinny leg exercise
Yoga, leg lifts, splits, jogging, weight loss exercises, etc.+
Plastic surgery movement
Cheek movement, straw, head up, chin tightening, oral massage more+
Thin belly movement
Flat support, belly rolling, belly dancing, cycling, aerobic exercise, etc.+
Thin waist exercise
Cross-legged exercise, fitness ball exercise, arm flexion exercise, supine board exercise and so on+
Thin arm exercise
Pray, circle, water bottle, Dora+
Thin back exercise
Swing diagonally backwards, hold your chest out, stretch your shoulders, twist your waist, swing your arms alternately, stroke, and do more dumbbell exercises+
Thin neck
Jaw-neck confrontation, head and neck translation, head and neck down, head down and head up, head and neck back and forth rotation, neck up+
Lift your hips
Cross-legged hip lift, one-legged squat, vertical dumbbell squat, leg swing, leg flip and so on+
More+SportsHealthCare Four Seasons Exercise for Health Spring Stretching: Stretch limbs, get rid of the old and get new, promote blood circulation, dredge meridians and joints, and cheer up.
Walking: eliminate physical fatigue and promote blood circulation and gastrointestinal digestion.
Others: spring outing, jogging, swimming.
Walking in summer: good exercise effect, strengthening leg muscles and improving cardiopulmonary function.
Take a deep breath: it is ideal to expand the chest and abdomen, resist fatigue and awaken the vitality of the body.
Others: swimming, fitness ball, yoga, tiptoe.
Jumping rope in autumn: mass fitness exercise, easy to learn, time-saving and cheap, almost everyone can do it.
Aerobic: it can be shaped locally, and it can also improve the digestive function of the intestine and reduce food intake.
Others: badminton, cycling, mountain climbing, running, brisk walking.
Winter skiing: Enjoy the speed and exercise your balance, coordination and flexibility.
Yoga: Manage internal organs, eliminate toxins in the body, soften the body and relieve psychological pressure.
Others: stair climbing, pilates, bowling, walking, jogging.
More+exercise precautions: warm up before exercise, don't eat an hour before exercise, don't drink a lot of water before exercise, and pay attention to proper dress.
Proper drinking water and intermittent rest during exercise can adjust the osmotic pressure of cells; An exercise time should not be too long, 20-30 minutes is appropriate.
Don't rest immediately after exercise, don't take a bath immediately, don't drink too much to quench your thirst, don't eat too much polysaccharide, and don't smoke to relieve fatigue.
More+.
Recommended reading recommended 0 1 seasonal sports What is the best season for sports in spring, summer, autumn and winter? Choosing the right method at different times has better fitness effect. What season is the best exercise? In fact, there is no best season for sports, and all four seasons are good seasons for sports. For example, jogging and Tai Chi can be chosen in spring. ...
How can different people exercise more effectively? Fitness needs of different constitutions: morning park, evening fitness square, weekend gym. Many people think that as long as they exercise, ...
03 Outdoor Equipment List Outdoor Sports Necessary List: All travelers should know the travel goods. Tired of the unchangeable city life, more and more people join outdoor groups to do outdoor sports such as cycling, mountaineering, hiking, rock climbing and diving. ...
What are the indoor sports equipment? As the saying goes, "life lies in exercise", exercise and fitness can not only strengthen the body, but also cultivate people's sentiment. But for various reasons, let me ...
How to match sportswear? Fashionable and comfortable casual sportswear with comfortable and fashionable sportswear has always been deeply loved by people, especially fashionable casual sportswear, which is not only suitable for sports, but also for daily use. ...
Prepare a list of water sports equipment, so that you can enjoy passionate water sports without worries. Many people like to play with water and participate in various water-related sports and activities. When doing water sports such as rafting, surfing, diving and swimming. ...