1, thin waist aerobics
Pull and fly back thin;
Step 1: Tie an elastic band or hose on the door handle, and each hand holds one end of the band;
Step2: Sit firmly so that your arms are at the same height as your shoulders, and then gently bend your elbows;
Step3: Slowly pull back the strap until the elbow is the same height as the chest, and tighten the scapula;
Step 4: Hold for a while, return to the starting position, and repeat 12 to 15 times.
The thin back of "pride":
Step 1: lie prone on the mat, put your hands straight on your head, and separate your legs slightly;
Step2: Inhale, and the upper and lower ends of the body are upward at the same time for 6- 10 second;
Step 3: Exhale, slowly relax, return to Action 2, and repeat the exercise 6-8 times.
Bend your knees, twist your waist, and slim your waist:
Step 1: Sit on the mat with your knees together and your hands at your sides;
Step2: straighten your hands forward, and then stick your palms to the ground;
Step 3: Inhale, slowly lift your hips up and stretch your body to a horizontal position, 15-20 seconds;
Step 4: Exhale, slowly relax, return to Action 2, and repeat the exercise 3-4 times.
Prone pull-ups and thin back:
Step 1: Lie on the mat with your hands close to your ears and your legs slightly apart;
Step2: Inhale, and the upper and lower ends of the body are upward at the same time for 6- 10 second;
Step 3: Exhale and relax slowly (if beginners only do the action of raising upper limbs), you can repeat the exercise for 6-8 times.
Stand up straight, bend your knees and lean your back:
Step 1: Stand up straight, shift your weight to your left leg, lift your right leg, bend your knees, put your hands on your hips, or hold a chair to keep balance.
Step2: The body bends forward slowly, and the right leg extends horizontally backward until the body and right leg are flush with the ground (if you are a beginner, it is not necessary to be flush with the ground), and your arms extend backward with your palms facing down.
Step 3: Keep your shoulders slightly lower than your back and lower your chin. Focus on the ground in front of you for 30 seconds, then shift your weight to your right foot and do it again.
2. Healthy running methods
The thought of running after a stressful day's work makes my body feel indescribable excitement and excitement! Whether you like running very much or fall in love with running under the influence of others, it takes a little effort to keep fresh with this "lover".
If you want to have fun while making progress, there are some colorful ways to run several kilometers at a time. Today, Bian Xiao recommends the following 10 ways to make your running more interesting and challenging, improve your fitness and enrich your running experience.
1. Intermittent repetitive training
Choose a fixed distance, such as 200 meters; Or choose a fixed time, such as 45 seconds; Then try to run, have a rest and repeat. It should be noted that the time for rest and recovery is as important as training. During the break, you can have a full rest, take a walk or jog. Rest time should be mastered according to the intensity of training. The longer the training time, the greater the intensity, and the more recovery time is needed. The degree of recovery can be normal breathing and smooth speech.
Step-by-step interval training
By adding gradual intensity increase to a single "intermittent repetition" training method, it will add new challenges to your training. For example, run 200 meters, rest, run 400 meters, rest, run 600 meters, rest.
3. Four minutes of tabata training
Tabata training method can effectively improve the running speed. First sprint for 20 seconds, then rest 10 seconds, repeat 8 times. You can choose to practice on flat ground, slopes or steps.
4. Climbing training
Through slow climbing combined with intermittent short-distance running, aerobic exercise, cardiopulmonary training, leg muscle strength and psychological resilience can be improved at one time. You can plan the preset route, and it is the best choice to find a running route including several hills, a steep slope, an S-bend and several flat roads.
5. Switch to off-road "tunnel"
Choose a more original running route, walk into nature and cheer up. For example, riverside, seaside, grassland and so on are all good choices. Breathing fresh air in a sparsely populated place can also turn your body around. Nature provides a beautiful background for your fitness exercise and tests your coordination ability in new fields.
6.Tolek training.
Tolek's training method is a middle and long-distance running training method with alternating accelerated running and jogging, and it is one of the effective methods of endurance training. The advantage of Tolek method is that it can make players improve their speed and be full of fun in unstructured practice.
7. Find the beat
Sometimes, it is difficult for us to maintain a high level of running. When fatigue appears, we might as well let music play its wonderful role. You can find a rhythm that keeps pace with your pace and motivate yourself to keep moving forward. So you will find that many people also listen to songs with headphones when running.
8. slow down and go far away
Long-term and slow-paced running is a good way to exercise endurance. In order to avoid sports injuries, the average distance per week should not exceed 10%.
9. Use the treadmill
Treadmill can be set at different speeds, distances and inclinations, without detecting the route in advance and worrying about the weather. Treadmill is the most common fitness tool. It's a good choice at the gym or at home, and you can watch all kinds of TV dramas stored in your mobile phone while running, hee hee.
10. Take part in the competition
Marathon, color run and fluorescent fun run in recent two years. It has become popular in many cities. All kinds of running competitions can make you feel happy and more fulfilled. Sign up for a favorite race and enjoy running with thousands of people. You will find that this will be the best motivation to spur you to constantly improve your level.
Although running is simple and fun, you can't ignore the following tips:
1. Prepare appropriate "equipment"
Choose different shoes according to different running methods and buy a pair of comfortable running shoes, so you won't be so tired when running. Don't choose trousers in hot weather, try not to wear shorts in winter, keep your body temperature appropriate and don't sweat.
Replenish water
You'd better drink a cup of boiled water before going out to exercise. Drinking water can not only replenish water, relieve dry mouth and impatience all night, but also reduce blood concentration and promote blood circulation and substance metabolism.
Warm up and prepare
There should be sufficient warm-up before the start of long-distance running, and the warm-up lasts about 10 minutes. Warm-up can make all organs of the body adapt to the coming exercise, and the muscles and blood vessels in the legs relax to bring enough oxygen.
4. Remember to tidy up the exercises
It is not advisable to sit down and rest immediately after running. Do some finishing actions to gradually calm down the heart rate and breathing, such as walking slowly, bouncing legs, squatting, turning waist, expanding chest and so on. Don't rest until your body temperature and heart rate are basically normal.
5. Don't cool down in a hurry.
After exercise, you will sweat a lot and feel thirsty. It is not advisable to enter the air-conditioned room immediately to cool down, and you should not drink plenty of water, especially cold drinks, so as not to stimulate the gastrointestinal tract. Don't take a shower when sweating, which can avoid syncope caused by transient cerebral ischemia.