No. 1, swimming
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 kcal/hour
Second, jogging.
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 650 kcal/hour
Third, bicycles.
Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 kcal/hour.
Second, the correct running method can help you lose weight.
1, straight
From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.
2. Front and rear swing arms
When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
3. Head and shoulders are stable
During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.
Step 4 make a fist gently
When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
Step 5 go straight ahead
When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.
6. Short pace
Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.