Five practical fitness diet
Five practical fitness diet, exercise when we still have some things to pay attention to, there are corresponding diseases are not suitable for people to do this kind of exercise, different people should be in accordance with their own habits to arrange the time of the exercise, this exercise is often done, the following share five practical fitness diet what are the benefits.
five practical fitness diet 11, walking
Walking smoothly and rhythmically to speed up, deepen the breath, both to meet the muscle movement on the need for oxygen supply, but also on the respiratory system function to exercise and improve. In particular, the amplitude of the diaphragm activity increases, similar to the qigong wonderful, can increase the function of the digestive glands; abdominal wall muscle movement, the gastrointestinal massage effect, help food digestion and absorption, but also can prevent and control constipation.
Walking is especially beneficial to mental workers, because walking can ease the tension of neuromuscular and receive the effect of sedation. In addition, walking or open the intellectual key. Walking can make the body gradually heat, accelerate blood circulation, so that the brain's oxygen supply has been increased, and become a good catalyst for intellectual labor. The energy generated by the accelerated blood circulation can improve thinking ability. As the French thinker Rousseau said, "Walking promotes my thoughts; my body must be in constant motion before my brain will open up." Goethe, the great German poet, once said, "My most valuable thinking and its best expression come to me when I am walking." All day work of the brain laborers, to the outdoor fresh air at the walk, can make the original very nervous cerebral cortex cells are no longer tense, get a positive rest, thus improving work efficiency.
2, jogging
Jogging is popular in the world, known as the "king of aerobic metabolic exercise", correct practice, health. Medical authorities believe that jogging is a good way to exercise the heart and the whole body. 1967 University of Oregon track coach Bowerman and specializing in the study of the heart of medical scientists Harris co-authored the book "jogging" published, greatly promoting the popularity of jogging activities.
Jogging can be divided into running in place, free running and quantitative running. In-situ running, that is, in-situ jogging, the beginning of each time you can run 50 steps -100 steps, step by step, gradually increase, adhere to the 4-6 months, each time you can increase to 500-800 steps. High-legged running can increase the intensity of the exercise. Free running is to change the running speed at any time according to your own situation, unlimited distance and time. Quantitative running has time and distance limitations, that is, running a certain distance within a certain time, from less to more, gradually increasing. Jogging, the whole body muscles should be relaxed, breathing should be deep and long, slow and rhythmic, can be two steps a breath, two steps a breath, can also be three steps a breath, three steps a breath, it is appropriate to use the abdomen to breathe y, inhalation when the belly, exhalation when the belly. The jogging pace should be relaxed, and the arms swing naturally.
Jogging is usually appropriate every other day. Jogging on hard surfaces per kilometer two feet on the ground 375 times - 467 times, so some medical doctors believe that jogging can cause foot arch subsidence, external shin splints, sweat rash, Achilles tendon strain, foot swelling contusion, and knee back disease, so jogging before the preparatory action, jogging to wear appropriate shoes and loose clothing, running method to be correct, and need good health and clear purpose.
3, rope skipping
Rope skipping is a suitable fall and winter fitness exercise for the masses, easy to learn, time-saving and inexpensive, almost everyone will. Rope skipping is good for the body and mind, continue to jump rope for 10 minutes, and jogging for 30 minutes or 20 minutes of fitness dance difference, can be described as a time-consuming, energy-consuming strength training.
Rope skipping promotes blood circulation, protects the heart and improves lung capacity; it also enhances adolescent development, strengthens the body, develops intelligence, and is beneficial to physical and mental health. Get up early in the morning sleepy eyes, if the first jump rope, can make the mind awake, energetic; jump rope at night, will let you sleep a good night. Rope skipping also has the effect of weight loss, according to research, obese people jump rope before meals can reduce appetite. Long-term adherence to rope skipping can train people's bouncing, speed, balance, endurance and explosive force, but also to develop accuracy, flexibility, coordination.
The length of rope skipping varies from person to person. If it is a continuous rhythmic rope skipping, it is best not to exceed 10 minutes, otherwise the heart will be overwhelmed. If it is a jump a break, each time to 30 minutes is appropriate. The specific amount of exercise depends on the individual's physical strength as well as the amount of need.
Rope skipping is a large amount of outdoor activities, before practicing must do a good job in all parts of the body's preparatory activities, especially ankles, wrists and shoulder joints, elbow joints must be active. Slow at the beginning, with the growth of adherence to time, you can gradually increase the speed of rope skipping. Slow speed to keep at an average of 60 times per minute to jump -70 times; faster speed to keep at an average of 140 times per minute to jump -160 times.
4, aerobics
Aerobics is a kind of aerobic exercise, which is characterized by a long period of activity, moderate intensity, effective weight control, can effectively improve the practitioner of a variety of physical qualities, the site does not require high, all seasons can be carried out on the human body's cardiorespiratory fitness, endurance level has a great role in promoting.
The advantage of aerobics is that it can exercise the heart and lungs, so that the cardiovascular system can be more effective, fast oxygen transfer to every part of the body. And aerobics is more fun than other sports, action is also simple to learn, music rhythm is distinctive, there is a strong physical and mental pleasure and enhance the effectiveness of physical health. Aerobics can enhance physical fitness, but also become a social fashion. Participants can not only make friends with like-minded people, but also through exercise to keep the spirit of comfort, energetic.
Aerobics practice should pay attention to the gradual, at first, should take the pace of walking in order to make the body and lower limbs have sufficient time to adapt. Do not do too long at the beginning, to 10 minutes is appropriate. In the pace of walking before the first warm-up and appropriate stretching exercise, especially the lower limbs of the moderate stretching is very important. After a long workout, cardiorespiratory endurance will increase, heart rate will decrease, and heart rate will return to normal faster after exercise. Beginners to two or three times a week, every other day is appropriate. Then you can appropriately increase the number of times until you feel the right amount, never force.
5, swimming
Swimming on the cardiovascular system to improve the role of quite important. Cold water stimulation through energy regulation and metabolism can promote blood circulation; in addition to swimming in the water pressure also plays a special role in the heart and blood circulation, swimming in the water surface, the body's water pressure has reached 0.02kg/c ㎡, diving with the depth of the increase in the physical conditions of the change, the pressure will also increase the speed of swimming will increase the pressure of the load, the atrium and ventricle of the heart. The muscle tissue of the atrium and ventricle can be strengthened, the capacity of the heart chambers can be gradually increased, the number of heart beats is reduced, so that the heart's activities can be saved, the whole blood circulation system can be improved, the diastolic blood pressure in the resting state has increased, the systolic blood pressure has decreased, so the blood pressure value becomes more favorable, the elasticity of blood vessels has also been improved.
In swimming practice, the metabolic process and the cardiovascular system work saving, are inseparable from a large amount of oxygen supply, however, due to the water pressure on the thorax and abdomen, to the inhalation of increased difficulties, there have been people who have done a special 'test, swimming when the person's thorax to be subjected to the pressure of the 12kg-15kg of water, then in order for the body to obtain enough oxygen, the respiratory muscles must constantly overcome this pressure. Respiratory muscles must constantly overcome this pressure; in addition to swimming exhale is generally completed underwater, and the density of water is much greater than the density of air, so to exhale must be exerted, so that no matter whether it is inhaling or exhaling can increase the contraction of respiratory muscles, which can enhance the function of the respiratory system, increase lung capacity.
In the swimming process, due to the stimulation of the water temperature, the body in order to ensure adequate temperature, skin blood vessels involved in an important regulatory role, the stimulation of cold water can make the skin vascular contraction to prevent energy diffusion to the outside of the body. At the same time the body has stepped up to produce energy, so that the skin vascular expansion, improve the blood supply to the skin blood vessels, so that long-term persistent exercise can make the skin blood circulation has been strengthened.
Five practical fitness diet 2
1, aerobic exercise chapter step movement
Benefits: aerobic exercise can improve the cognitive function of the brain, delay brain aging.
Target muscles: calf muscles, quadriceps and gluteus maximus .
Specific method: find the stairwell in the building, the bottom step as a pedal, move up and down on the pedal can be. During the movement, maintain a proper frequency and be careful not to slip. Use the handrail next to the steps to stabilize your body if needed.
2, open and close jump
Benefits: cardiorespiratory fitness exercise can help prevent the occurrence of neurodegenerative diseases, such as Alzheimer's disease.
Target muscles: calf muscles, hip adductors, abductors, shoulder muscles and core muscles.
Specifically: legs slightly apart, arms hanging naturally on both sides of the body, jumping up vertically, jumping up at the same time the legs apart to the same width as the shoulders, arms from the bottom up to the top of the head. Repeat this movement.
3, waist and leg training chapter lifting legs
Benefits: Core strength training helps to enhance the stability of the body and reduce the risk of sports-related injuries.
Target muscles: quadriceps and hip flexors.
Specifically: sit on top of a chair, tighten your abdominal muscles, straighten one leg and raise it until it is parallel to the ground. Repeat three times, holding at the highest point for five seconds each time.
4, single-legged deep squat
Benefits: This action can strengthen the leg muscles, improve the stability of the leg muscles, alleviate the decline in physical flexibility caused by aging and other problems.
Target muscles: hip flexors, core muscles, quadriceps and gluteal muscles.
Specific method: before the action, please sit on a chair, lift one leg, arms forward, slowly stand up with one leg; completely stand up, and then slowly sit down with one leg.
5, squatting wall
Benefits: Increased leg strength will improve walking problems caused by age-related factors, such as poor endurance and slow speed.
Target muscles: quadriceps, gluteal muscles.
How to do it: Stand straight against the wall, move your feet outward, and at the same time, move your shoulders downward, and when your legs are at a 90-degree angle, hold the movement for about 60 seconds.