1, which exercise can stovepipe?
1, get down quickly
Stand with your legs open wider than your hips, with your toes pointing outward and your hands crossed behind your head. Adjust your center of gravity. Imagine sitting in a chair and squatting while inhaling. Push your heels hard, and always be careful that your knees don't squat more than your toes. Squat as hard as you can, and then return to the original action with heel strength while exhaling. Remember to hold your head up and chest out when doing it, and look straight ahead.
Note: Do this group of actions as soon as possible. 10~ 15.
Step 2 run
The slimming method to avoid calf thickening should be jogging under aerobic exercise, which is characterized by low intensity, rhythm and long duration. Pay attention to time and speed when running. Generally, aerobic exercise takes at least 30 minutes and can be carried out for 1~2 hours at most. The speed should not be too fast, and the heart rate should be controlled within the heart rate range of aerobic exercise, but it should not be too slow, otherwise it will not play the role of exercise.
Step 3 swim
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Filtering in water can reduce the impact of the ground on the bones when the ground moves, reduce the probability of bone aging, and make the joints difficult to deform. The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful. Therefore, for legs that want to keep moving in the water, the effect is particularly great. Of course, everyone must do enough warm-up exercise before swimming.
Step 4 jump rope
Skipping rope is a very effective aerobic exercise. In addition to the general benefits of filtering, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
Step 5 ride a bike
Cycling is an aerobic exercise and has a good effect on stovepipe. Cycling can repair the curve of the leg and delay the formation of leg muscles. If you spend an hour every day, you can practice the sections with steep slopes. Increase the frequency of climbing, so that your legs will become slender after 2 months, but remember, after exercise, you should not sit for a certain period of time, but try to stand. Stand until you sweat.
Having slender legs is the pursuit of every adolescent woman. Although thin legs are not good for health, most men still care about women's legs when they are in contact with similarities and differences.
2. What are the benefits of exercise for your health?
1, brain power has improved.
Magic begins with the brain. At the beginning of exercise, the cerebral cortex sends out electrochemical signals, which are transmitted to the intersection of muscle fibers through neurons. Exercise increases the blood flow to the brain, and brain cells begin to operate at a higher level, which makes you more alert, awake and focused during exercise. If you can exercise regularly, the blood flow to the brain will increase and brain cells will be stimulated frequently. These changes can promote brain function and prevent diseases and aging, such as Alzheimer's disease, Parkinson's disease and even stroke.
2. Be stronger inside
When you exercise, your heart rate increases, and through blood circulation, more oxygen is delivered to your whole body at a faster speed. The average person's cardiac output is about 5 liters per minute in quiet, and it can reach 30 liters per minute in strenuous exercise, which will make your heart blood vessels more elastic. Scientists studied Clarence Mudd, a famous marathon runner, and found that his coronary artery was larger than the average, which was the result of his long-term exercise. Moreover, exercise will stimulate the growth of new blood vessels and avoid the increase of blood pressure.
3. The lung capacity has increased.
When the exercise begins, the blood vessels in the lungs dilate, the breathing frequency increases and the breathing depth deepens. The number of alveoli is the same as the size of lungs. In order to get more oxygen, we need to mobilize more alveoli to participate in the work. Usually we use alveoli less than 1/3, and the ventilation is only 6 liters per minute. During strenuous exercise, with the enlargement of alveoli and the acceleration of breathing, the ventilation rate increases rapidly, reaching 120~ 150 liters per minute. This can help your lungs function better.
4. Reduce fat and gain muscle
At the beginning of exercise, the body first uses sugar as an energy source. After 20 minutes, the sugar in the body is exhausted and the fat is mobilized. So if you want to consume fat, the duration of exercise is the key to increase fat burning. The longer you exercise, the more fat you burn. And after the fat comes out, the body's energy will increase rapidly. In the first 20 minutes, it will consume 65,438+0 moles of sugar to produce 2 moles of ATP. In the aerobic metabolism involving fat, every time you consume 65,438+0 mol of fat, you can produce 65,438+0 mol of ATP, so you will feel your strength doubled after a period of exercise.
When the gastrointestinal tract is digested and exercised well, because the body sends more blood to the muscles, some systems and functions are not the primary task, and ischemia will occur, such as the digestive and absorption functions of the gastrointestinal tract. However, there are very rich smooth muscle groups in the intestine, so the peristalsis function of the intestine will increase.
5. The water metabolism of kidney has been strengthened.
During exercise, the speed at which the kidneys filter blood will increase, which will also help you absorb more water and try to help your body keep water. At the same time, the secretion function of adrenal gland is enhanced, releasing more stress hormones and adrenaline, which can help the heart beat faster and let the heart output more blood to the whole body.