After the long winter, the body is in a "dormant period" and the functions of major organs are at a low level; During the vernal equinox, it is suitable for outing and taking part in outdoor sports, which helps to increase vital capacity, improve muscle and cardiopulmonary endurance, and enhance physical fitness.
Invite authoritative sports medical experts in China to point out the most suitable spring exercise to wake up the body that has been sleeping for a winter.
Interviewed experts
Gou Bo, Professor of Sports Medicine Department of Xi Institute of Physical Education.
Hong Zhaoguang, chief health education expert and cardiovascular disease expert of Health and Family Planning Commission.
1, go
Walking is the safest, simplest and most economical aerobic exercise.
People with better physique
Middle-aged and elderly young people are suitable for fast walking, with a speed of 5-6 kilometers per hour and a speed of 120 steps per minute. Insisting on fast walking can improve the cardiopulmonary function of human body, reduce the body fat rate and reduce the incidence of chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes and hypertension.
A frail old man
Choosing to walk slowly, about 80 steps per minute, 2~3 kilometers per hour, is helpful to stabilize mood, eliminate fatigue, and also has the effect of strengthening stomach and helping digestion.
Walking is informal, and the speed and time should be determined according to personal physical strength. The magnitude of exercise load should be natural, measured by tireless work and slight sweat.
Step 2 ride a horse
Cycling is called "golden aerobic exercise", which can enhance heart and lung function. The main muscle groups of the human body will participate in the work, lose weight and make the body symmetrical.
Prevention of chronic diseases
It has obvious effect on preventing chronic diseases such as heart disease, hypertension and diabetes.
decompression
Everyone should want to have a charming waist, but we may still be a little worried about it, because the meat on the waist is not easy to fall off, and we don't know what exercise is good for it. So what should we do about it? Come and have a look with me!
There are still many exercises to thin the waist. If you can't exercise well, the effect of thin waist may not be obvious, as described in detail below.
How to cultivate a small waistline
The first trick: turn the hula hoop
Hula hoop is a very effective indoor exercise, which can help to lose weight, increase gastrointestinal peristalsis and facilitate digestion and defecation. It can play a very good role in helping to lose weight and help clear the garbage in the body. The exercise method is interesting and can be carried out anytime and anywhere.
There are several key points in hula hoop.
1, speed
When doing hula hoop exercise, it should not be too fast, which will strengthen the burden of waist muscles and risk muscle strain and acute volvulus.
2, hula hoop weight
The weight of hula hoop should be the index finger and middle finger can bear the weight. The greater the weight of hula hoop, the greater the impact, which is easy to damage the waist muscles.
3. Exercise time
In fact, the focus of hula hoop exercise is on time. Every time you do hula hoop and thin waist exercise for a short time, it won't have any effect. Therefore, it is recommended to exercise for more than 15 minutes, but not more than 30 minutes. If the time is too long, it may cause fatigue damage.
Note: in the middle and late period of menstruation, luteal cysts will appear around the ovaries. Because the cyst is very fragile, if you squeeze the abdomen hard, it will rupture the cyst and cause serious consequences such as internal bleeding. Therefore, menstrual women are not suitable for hula hoop exercise.
The second measure: reverse belly roll
Reverse belly roll is to exercise lower abdominal muscles, help reduce lower abdominal fat and shape lower abdominal muscle lines. General belly roll is to move the chest to the legs, while reverse belly roll is to move the crotch to the chest.
Key points of anti-belly roll
1. Lie flat, support your hands on the ground or grasp the bracket, bend and lift your knees to make your thighs and abdomen form a 90-degree angle, keep the angle, slowly lift your pelvis and roll towards your chest, try to keep your knees close to your face, keep your back bent and your hips off the ground. The focus of this action is to keep the thighs and abdomen vertical at all times, and to close the abdomen, rather than simply letting the legs close to the chest.
2. Keep the abdominal muscles squeezing for a while, and slowly lower your knees until your hips touch the ground again.
Cycling can help outdoor athletes release psychological stress.
Control exercise
When riding for daily fitness, the heart rate is controlled below the anaerobic threshold heart rate level, and the exercise intensity can be controlled at 170- age, and each exercise lasts about 20~40 minutes. If the exercise intensity is low, it can be extended appropriately, but it is not recommended to exercise for too long to prevent fatigue damage.
Adequate protective equipment
Outdoor cycling activities are dangerous, so you must be equipped with complete protective equipment, including riding helmet, riding gloves, magic headscarf, insulation kettle, etc.
It's best to ride outdoors together and take care of each other.
Step 3 jog
A new study in Denmark found that jogging 1 hour per week can prolong life span by about 6 years, and the fitness effect of jogging is better than any high-intensity exercise.
Various health functions of jogging
Increase oxygen intake, reduce hypertension, eliminate body fat and improve heart function.
Step 4: Squat down
Squatting can exercise sympathetic nerve and relieve dizziness to some extent.
Men are mostly suitable for weight-bearing squats, which can exercise pelvic floor muscles and lower body muscles and improve erectile dysfunction.
But middle-aged and elderly people should not blindly pursue the number of times, so as not to damage muscles. Just do 5 ~ 10 every day. To prevent knee joint injury, don't press your knees on your toes when squatting. People with poor joints and osteoporosis and minors should not do it.
Step 5 climb the mountain
Mountaineering is an excellent aerobic exercise, with abundant vegetation, fresh air and rich negative oxygen ions. It can help people relieve stress while exercising.
Breathing negative oxygen ions
Generally speaking, there are only 40~50 negative oxygen ions per cubic centimeter in urban indoor air, only 100 ~ 200 in urban outdoor air, and more than 20,000 in forest and seaside air.
Negative oxygen ions in the air can not only enhance cerebral cortex function, but also enhance cardiopulmonary function, promote blood circulation and stimulate human hematopoietic function.
Improve the balance of the body
Rugged roads in mountainous areas are conducive to improving the balance function of human body, enhancing the coordination ability of limbs and enhancing the flexibility of limbs. Overlooking the green mountains and green waters can relieve eye muscle fatigue, prevent myopia, and relax and rest the nervous brain.
Pay attention to knee joint maintenance
The impact on the knee joint is greater when going downhill, so slow down. People who are overweight and have poor knee joints should reduce the number and duration of mountaineering, and use trekking poles when climbing to help share the weight and reduce the burden on knee joints.
Step 6 fly a kite
When flying a kite, people keep running, pulling wires and controlling. Through the cooperation of hands and eyes and the activities of limbs, the purpose of dredging meridians, regulating qi and blood and strengthening the body can be achieved.
eyeshield
Staring at the kite all the time helps to adjust the eye muscles and eliminate fatigue.
Cervical protection
The backward tilt of the neck helps to maintain the muscle tension of the cervical spine and spine, relax the neck muscles, help to maintain the physiological curvature of the cervical spine and improve local blood circulation.
When middle-aged and elderly people and patients with cervical spondylosis fly kites, they should be careful not to lean back for too long, but to look up and look up alternately.
It is best to choose a flat and empty site, not lakes, rivers and places with high-voltage lines to avoid accidents.
skill
It's windy and rainy in spring, so outdoor sports must keep warm and add and subtract clothes in time according to the temperature change.
Old people and children had better exercise in the company of adults.
You should choose the exercise mode that suits you and increase the amount of exercise step by step.
Pay attention to replenish water during exercise to reduce fatigue and restore physical strength as soon as possible.