What are the types of sports? 1, endurance training.
It is suitable for strengthening the body, improving the metabolic function of the heart, lungs and body, and restoring physical fitness. Such as walking, running, riding, swimming, boating, climbing, skipping, running, going up and down stairs, etc. It belongs to periodic and rhythmic repetitive sports and ball games.
2. Strength training program
It is suitable for strengthening muscle strength, improving joint function and eliminating local fat accumulation, and can be carried out with various special muscle strength training equipment.
3. Relax the training program
Suitable for relaxing body and mind, eliminating fatigue, and preventing and treating various physical and mental diseases. You can choose walking, Tai Ji Chuan, relaxation exercises, aerobics, qigong and massage.
4. Corrective and therapeutic projects
Suitable for treating certain diseases and disabled patients, targeted medical gymnastics and massage. For example, breathing gymnastics is used to treat asthma and emphysema. Gymnastics to exercise abdominal muscles is used to treat visceral ptosis. Spinal correction gymnastics, used to correct scoliosis, etc.
5. Training plan to improve joint mobility and flexibility
Suitable for joint dyskinesia and chronic joint pain, maintaining joint flexibility. For example, joint stretching gymnastics, joint loosening, and training of various joint activity trainers.
What are the common sports health care methods? 1, squatting on the wall.
Squatting on the wall has the function of relaxing waist and regulating qi. Long-term exercise helps to relax the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi and blood in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will definitely achieve the goal of getting rid of illness and strengthening your body.
Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually inclined to the wall root), when squatting, the body exerts its strength, shoulders are buckled forward, chest is contained, the head cannot lean back, and the waist protrudes backward. Beginners should squat down and get up slowly. When the body is straight, hands akimbo, thumb on the back? Jingmen point? (12 soft rib end), press the other four fingers on the hips, take a deep breath, and then squat again according to the posture requirements, and gradually reach 30 consecutive squats, preferably twice a day. According to the above posture, you can squat anywhere and squat many times.
2. Walking and running
In ancient times, many people were in favor of walking, relaxing limbs, and walking slowly for hundreds of steps after meals, which would lead to gas loss and food loss, which would grind the stomach and easily rot. Taking a walk in leisure can nourish the heart, and taking a walk before going to bed can help you sleep.
Modern people admire running, which is a normal physiological stimulus to human body and a better way to prevent and treat diseases. As for how fast is the most suitable speed for running and how to control the speed, the researchers believe that running to improve physical function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be lower than half that of running.
Walking and running are the simplest forms of exercise, but whether walking or running, it is important to stick to it in moderation, so as to achieve the effect of health care.
Step 3 massage yourself
Self-massage refers to a method of applying certain massage techniques to certain parts of the body or acupoints, which is suitable for people at all levels and is used to prevent and treat diseases. It can relieve fatigue and cheer up. Enhance muscle strength, smooth joints, promote smooth qi and blood, and regulate spleen and stomach functions.
Prepare to sit still for 3 minutes before the operation, get rid of distractions, have a calm mind and relax all over, then follow your heart, combine movements and carry out natural massage.
(1) press the ear hole with your palms flat, and then suddenly let go. After doing it for more than ten times in a row, massage it from top to bottom with your thumb and forefinger for 20 times (thumb behind auricle and forefinger in front). Massage the earlobe for another 30 times, and the ear feels hot. Once in the morning and once in the evening, it can strengthen the body, eliminate diseases and prolong life. If this method can cooperate? Ming ancient days? Exercise is better. That is, press the two ear holes tightly with the palm of your hand, put your five fingers behind your head, and then tap the back of your head with three fingers in your hands for more than ten times, or press the middle finger with your index finger and bounce the back of your head with your index finger for more than ten times. ? Ming ancient days? From beginning to end, you should close your eyes and rest your mind. Persistence can achieve the effects of strengthening the body, refreshing the mind and preventing and treating ear diseases.
(2) Rub it on the bath surface by hand first, then massage it from the Xiang Ying point on the nose to the bright points on the eyes, then rub it to the Tang Yin point, the temples on both foreheads, and then rub it back to the nose. Massage up and down, left and right in this way will have a refreshing effect.
(3) Rub the sun with your thumb or forefinger to fix the temples on both sides respectively, and make a small-scale circular rotation, so that the stressed part drives the subcutaneous tissue there to make a repetitive, uninterrupted, rhythmic and gentle rotary friction. Has refreshing effect, and can be used for treating common cold and eye diseases.
(4) Rubbing the abdomen with one palm or folded palms, touching the middle cup in a clockwise circumferential rhythm, has the function of strengthening the spleen and stomach.
⑤ Rub your hands and feet. The medial upper limb is from top to bottom, and the lateral upper limb is from bottom to top. The lateral side of the lower limb is from top to bottom, and the medial side is from bottom to top, 3-5 times each. Has the health-care functions of dredging meridians and regulating qi and blood.
⑥ Rub your hands in the wind pool, and then rub them back and forth in the wind pool and wind room around your neck for 30 times, which can refresh your mind and treat colds, headaches and cervical spondylosis.
⑦ Rub Shenshu's palm against both sides of the waist from top to bottom to the lumbosacral part, which will make you feel warm, strengthen your waist and kidney, and can treat low back pain, frequent micturition and other symptoms.
⑧ Wipe the spring. First heat the palm of your hand, and then rub the Yongquan point of your foot respectively. This method has health care function and is often used to treat neurasthenia and insomnia.
Step 4 breathe
Breathing is complicated, which requires the combination of breathing, pause, tongue movement and meditation. There are three commonly used breathing methods.
(1) gently close your mouth, breathe through your nose, inhale first, and at the same time lead your breath to your lower abdomen, pause after inhaling, and then exhale slowly, that is, take a breath and stop breathing. The coordination of silent sentences begins with three words, and then gradually increases, but it is advisable to have no more than nine words at most. Choose quiet, beautiful and healthy content, such as? Are you alone? 、? Relax? 、? Sit still by yourself, okay? 、? Visceral movement, brain stillness? 、? Keep practicing functional health? Wait a minute. Meditation should be closely combined with breathing and tongue movement. With what? Are you alone? Three words, such as meditation when inhaling? Since? Words, pause and meditate? Talking to yourself, thinking while exhaling? Quiet? Words, and so on. The movement of the tongue refers to the rise and fall of the tongue. When the tongue moves with inhalation, it touches the palate, and when it stops, it falls when it exhales.
② Breathe through the nose, or use the nose and mouth together. Inhale first, without stopping, and then exhale slowly. After breathing, pause, that is, inhale pause. The meditation sentence is the same as the first breathing method, and its cooperation is to meditate the first word when inhaling, the second word when exhaling, and the rest words when pausing. The coordination of tongue movement is that the tongue touches the upper jaw when inhaling, falls when exhaling, and does not move when pausing.
Generally speaking, it is appropriate to say three words silently. Breathe through your nose. Inhale a little first and then pause, aiming to introduce qi into the lower abdomen. Meanwhile, say the third word silently. After inhaling, exhale slowly, and then put down your tongue, that is, inhale, pause and exhale.
5. Qigong
There are four postures: lateral position, supine position, sitting position and strong posture.
Side-lying type: Side-lying type is on the bed, with the head slightly leaning forward and the height adjusted by the pillow. Keep your head and neck slightly elevated. The spine is slightly backward, showing the trend of pulling back with the chest. Body posture: when lying on the right side, the upper limb can bend naturally, with the five fingers straight, palms up, placed on the pillow in front of the body, about 6cm away from the body, the left upper limb naturally straightened, the five fingers released, palms down, placed on the ipsilateral hip, and the right lower limb naturally straightened. The flexion angle of the left lower limb joint is about 120 degrees, and its knee is lightly placed on the right lower limb knee. If you lie on your left, you will be in the position of your limbs, and vice versa. The eyes are slightly closed or slightly exposed to a ray of light, and the mouth is regularly opened and closed according to the needs of breathing.
Supine position: Lie flat on the bed, head slightly forward, trunk upright, arms naturally extended, fingers loosely spread, palms down, placed on the side, lower limbs naturally straightened, heels leaning against each other, toes naturally separated. The movement of mouth and eyes is the same as that of lying on your side.
Sitting posture: Sit in a chair, head slightly forward, body upright, chest pulled outward, shoulders relaxed, elbows hanging, fingers straight, palms down, lightly placed on thighs and knees, feet parallel and separated back and forth, shoulder width apart, legs perpendicular to the ground, knees bent 90 degrees. If the height of the chair is not suitable, it can be adjusted by putting something under the hips or feet. The movement of mouth and eyes is the same as that of lying on your side.
Zhuang style: The specific requirements are basically the same as supine style, just lift the pillow about 8 inches, the shoulders and back are tilted firmly, and the feet are close together, palms inward and close to both sides of thighs.
Generally speaking, internal strength should start from horizontal strength, and the specific choice should be based on illness and personal habits. Zhuang style should be adopted later.
Practice time, 30 minutes each time, 6 times a day in the early stage, and can be reduced to 2 times a day in the later stage.
6. Concentration of thoughts
① Abide by the Dantian method: Dantian, an internal skill training method, refers to the sub-umbilicus 1.5 inch Qihai point. When carefully observed, it can be imagined as a spherical volume, located in the lower abdomen, or as a circular surface centered on Qihai point, located on the surface of the lower abdomen. Don't stick to the rules.
(2) Observe the method of stomach: that is, meditate on the circular area centered on the midpoint of the stomach or the heart socket area under the xiphoid process.
3 toe-keeping method: the eyes are closed lightly, revealing a ray of light, and the consciousness follows the line of sight, paying attention to the toes. You can also close your eyes and silently recall the image of your toes.
7, labor exercise
Labor here refers to manual labor. Of course, young people with normal working ability have to work, and the elderly should also work a little from time to time, which is in line with the way of health preservation. The ancients? Dust the inkstone, make tea and burn incense, insert a bottle of flowers and hang a curtain hook. Why don't you do everything yourself, let yourself have a little work, strengthen your blood, but don't stagnate? You can have a rest. Labor can stretch bones and muscles, smooth qi and blood, recuperate spirit and keep fit. Washing dishes, mopping the floor and washing clothes at home are all such sports.
What are the benefits of exercise? Exercise can give full play to brain function, prevent cardiovascular and cerebrovascular diseases, enhance respiratory function, prevent fractures, control weight, help digestion, maintain normal muscle movement, regulate nerves, make skin soft and shiny, and coordinate limb movements.
How to determine the appropriate amount of exercise varies greatly among individuals, and the amount of exercise and activity at a certain age cannot be stipulated. The best way is to measure the pulse, and the highest heart rate during exercise is controlled at: 180- a person's age = the highest heart rate that a person should control (times/minute). For example, if you are 50 years old and your heart rate should be controlled within 130 beats/minute after exercise, it should be normal (that is, 180-50= 130).
I guess you like it.
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2. What are the benefits of exercise?
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4. What are the aerobic exercises?
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7. What are the events of the Youth Fitness Games?