Omni-directional skipping fitness method
What is the purpose of your exercise? If you want to lose weight, the best way is to burn off excess fat through proper exercise. All aerobic exercises can help you realize this dream, but first make sure that the exercise you choose is suitable for your physique. If you want to be a little line and strong, then you may want to move towards anaerobic exercise.
There is a kind of exercise, which doesn't cost you a lot of money, but can get the double effect of losing weight and fitness in a short time, that is skipping rope.
Although some people think that skipping is a sport that easily hurts the knee, according to the expert's research report, the effect of skipping on the knee is only 1/2- 1/7 of running. Moreover, as long as you can master the skill of skipping rope at the front end of the sole-landing, then you are only 3.5 cm from the ground, and the impact on your body is quite small. For a long time, it can not only enhance your heart and lung function, the muscles in the main parts of your body, but also train your balance and flexibility. The most attractive thing is that as long as you can keep the speed of 120- 140 per minute, you can burn 600- 1000 calories in an hour. Isn't it horrible?
Choose skipping rope and equipment.
The ideal skipping rope material should be a rope with beads in series, which will be heavier and more uniform than other materials such as cloth, nylon and leather. When you step on the midpoint of the rope, the other end of the rope can touch your armpit. Besides, don't jump rope barefoot. It is best to choose shoes with side protection function, which can effectively absorb the impact on the feet during exercise.
Select location &; Beginners start to exercise on the road.
The best place is the wooden floor, because wood itself is quite elastic. If you are a novice, don't play too fast at first, and pay special attention to the stretching of calf muscles. In principle, you can take a break every one or two hundred jumps, and practice this three or four times. To achieve the expected effect, you should jump at least 100 times per minute, and the ideal heart rate is about 150 times.
The best weapon to expel fat
When your skipping skills and physical strength are getting better and better, the efficiency of exercise will be terrible. If you can jump to 140 times per minute, the effect of 6 minutes can last for a lifetime! It is equivalent to jogging for half an hour. Go jogging after skipping rope, and you will find that your vital capacity is getting better and better!
Finally, I would like to remind you that no matter what kind of exercise you are engaged in, please do warm-up exercise first, and then do relaxation exercise after exercise. This will not only save you from pain and injury, but also ensure the "effect" of exercise. You are smart, understand?
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Sunshine girl's health trick
The vitality of life is hidden in the trivial details of life. The following life details will help you spend every day easily and have a good mood in the new century.
(1) Skipping rope After getting up every morning, skipping rope is a beautiful thing that is both interesting and healthy. It won't take too long and it won't consume too much energy.
(2) Brain vitamin B group is very important for mental workers. If the quality of sleep is not good, you should eat more animal livers and fresh fruits and vegetables, which are rich in vitamin B9 to enhance your memory.
(3) Don't eat too much bean sprouts. Bean sprouts contain phytoestrogens. Women of childbearing age eat too much, which is easy to cause menstrual disorders and difficult to conceive; But bean sprouts have the function of preventing and treating osteoporosis, so it is best not to exceed twice a week.
(4) Eat more rye bread. Rye bread is rich in cellulose, which can reduce arterial blood pressure, improve the metabolism of sugar in blood, and ensure that eating 30 grams a day is very beneficial to health.
(5) Wear less high heels and often wear high heels, which is not only easy to cause ankle injuries, but also may flash your waist, especially stilettos, which is harmful to your health.
(6) Some chocolates are not only delicious, but also help to relieve anxiety. Like wine, it has oxidation. But for the sake of figure, it is best not to overdo it.
(7) Massage the tip of the nose and press the tip of the nose with your palm. On the principle of painless, massage in circles for 30 seconds can relax nerves and promote digestion. Just try it.
(8) In a well-lit environment, light can prevent depression. The weaker the light, the lower the mood; A little brighter light will make you happy.
(9) Regular health check-ups Don't wait until you get sick before going to the hospital. The health check-up on weekdays will not be too complicated, but it will reduce many dangers and make you save trouble and feel at ease.
(10) I heard the old man say that he had a cold, drank ginger soup, massaged his temples with migraine, and applied tiger balm ... These old people's remedies have been proved to be reliable by the medical profession, so don't grin at the old man.
(1 1) Keep the air moist. In a dry environment, the throat is prone to dryness and inflammation. If the indoor humidity is too low, put a glass of water, add a few drops of essence to make the room fresh, or simply buy a humidifier to increase the humidity.
(12) Eating sugar alone after a meal is easy to form fat immediately, which cannot be driven away, but the human body's demand for sugar cannot be ignored. Instead of eating chocolate in the afternoon, it is better to have some candy after dinner.
(13) If you want to be energetic and not anemic, you must absorb iron. Foods containing iron include fish and peas, and you should also take vitamins.