Aerobic exercise and anaerobic exercise
Aerobic exercise: 1. The human body exercises with adequate oxygen supply.
2 The standard heart rate is 150 beats/min. It is ideal to reach the golden heart rate of 130 beats/min, and it is good for kidney friends to keep it at 1 10- 130 beats/min.
3. Practical examples: jogging, cycling, Tai Chi, square dance, etc.
Anaerobic exercise: 1. Explosive, high intensity, high frequency, oxygen has no time to participate in providing energy to the body.
2. The heart rate is greater than 150 beats/min.
3. Practical examples: sprint, weightlifting, tug-of-war, muscle strength training, etc.
PS: Generally, sprinters are muscular, while joggers are thin.
Simply remember: anaerobic (Wu Yang) always looks for fat people [after a long period of anaerobic exercise, a strong body will always find you]
After a simple jingle, is kidney friend suitable for aerobic or anaerobic exercise?
You guessed it: aerobic exercise (moderate and low intensity exercise is the most suitable)
Second, the classification of aerobic exercise
Walking, natural ventilation (Taoist Dragon School), walking, walking backwards, jogging, Baduanjin, yoga (kept at high temperature), Pilates, square dance (ghost dance), cycling (pay attention to automobile exhaust), swimming, Tai Chi, kicking shuttlecock (dish, turn), gobang, doing housework, etc.
Baduanjin which is easy to operate and learn.
Aerobics invented by Hua Tuo
Five animal exercises
The five animal plays are tiger play, deer play, bear play, ape play and bird play, and each action imitates the corresponding animal action. The traditional wuqinxi has 54 movements; Wu Qin Opera, a newly edited health qigong by experts organized by the State Sports General Administration, is divided into two movements, namely: tiger lift and tiger pounce; The deer came and ran away; Yun Xiong, Xiong Huang; Apes lift, apes pick; Birds stretch and fly. Each movement is completed symmetrically left and right, with respiratory conditioning.
It is enough to learn tiger play, but it can tonify the kidney and protect the yang.
I found a Tencent video and explained it in detail for a long time. I found it, but I can't upload it. If you have a partner who wants a video, you can reply to me in the background, add me to WeChat and send it to your collection.
Yoga, Tudou has a detailed explanation of Whelan Yoga. You can study by yourself if you are interested. Here are two actions that can exercise back muscles, nourish kidney, dredge meridians, strengthen waist and protect kidney. Yoga is good, but I can't do super-advanced movements. These two simple ones are enough for me. What about you?
If you don't see clearly this 12 day, you can see this exploded view.
Third, the main points of the exercise 3
Persistence, low cost and simplicity.
Persistence: two schemes: 1. Join a group of like-minded people and love action more than yourself. If you are a face-saving person, then "hold on".
2. Alipay-Sports Service-Daily Red Packet Competition, first take out a few dollars and press here, you must exercise to your own prescribed number of steps, otherwise the money will be given to Ali, and you can also divide the red packets when you arrive. You have to go to the gym for these few dollars. We agreed to be healthy, haha. Now we are catching up with the double 1 1 activity, emptying the shopping cart, and everyone can also participate in opening the treasure box. As soon as we get outside, we'll draw11yuan.
Low cost, simple and easy: walking is also suitable for personal hobbies and economic ability.
Fourth, matters needing attention
What is the best degree of exercise: sweating slightly. Chinese medicine emphasizes that sweat is the liquid of the heart, and the heart governs the blood, so sweat is the realization of blood. In the same way, steaming is of course the best way to sweat.
Exercise time: 0.5- 1h is the best.
Exercise frequency per week: 3-5 times. It's not bad if you can take a walk for 0.5h hours after meals every day. Let's try to live to be 99.
It is not advisable to drink plenty of water immediately after exercise, because muscle spasms are prone to occur, and drinking less water many times.
By the way, if you avoid strenuous activity for 3 months after kidney puncture, it is best to resume exercise every six months. Many times, everyone's physique is different, and it varies from person to person. You should master it yourself.
Five, no sports hazards.
Exercise is the best way for the body to recover itself. If you exercise regularly, you will feel that blood vessels will thicken with the increase of exercise. Long-term inactivity will lead to decreased immunity, easy infection, decreased cardiopulmonary function, slow intestinal peristalsis, muscle soreness and atrophy. Many people take Bering, Jinshuibao and other drugs. Just take their supplements and don't forget your true colors. You are the engine, and persistence in exercise is king.
Add a good medicine: smile. Because he can not only burn calories through exercise, but also adjust his mental state, which is a good medicine for domestic demand. Let's move forward together, come on.