Newcomers to the gym how to science fitness
Newcomers to the gym how to science fitness, sports at the same time to protect themselves, this sport is still relatively high intensity, we have to reasonably arrange the exercise time, said life is in motion, I take you to understand how newcomers to the gym how to science fitness benefits. Here is the relevant introduction to understand it together.
Newcomers to the gym how to scientific fitness 1The fast pace of urban life many office workers have begun to realize the importance of fitness, and the choice of suitable fitness, has become a more sophisticated lifestyle choice for modern young people. And fitness at home has also become the most common sports fitness program that people do after work.
Home fitness is more advantageous in time. Most of us are still ordinary office workers, and many college students, are not the kind of rich and idle people, it can be said that the pressure of life is still there. So the use of fragments of time at home to carry out the daily 45-60 minutes of fitness is the most reasonable, specifically set aside time to use in the gym as well as wasted on the way back and forth is a luxury for us.
Home commonly used fitness is very diverse, do not want to think too complicated, these home fitness tips to teach you.
Elastic band: In all the fitness equipment, this Wang's favorite non-elastic band is none other than. Because the elastic band is not only inexpensive, does not take up space, easy to carry, at the same time colorful, very beautiful ~! Elastic bands are made of natural latex, which is a kind of exercise equipment that uses the elasticity generated by stretching as resistance. Elastic band has a rich role, not only can effectively improve muscle strength, physical mobility and flexibility, but also effectively improve the quality of movement, to help treat a variety of chronic diseases.
A set of dumbbells: small space at home, generally put a set of 5-10kg dumbbells can start to enrich your muscles, the regular action of this side of the breakdown of some of the prone one-armed dumbbell rowing, dumbbells, hard pull, upright dumbbells alternating front flat, sitting dumbbells push shoulder, upright dumbbells side flat, sitting dumbbells curved, upright dumbbells alternating curved, dumbbells are too much fun, because it can help you work out to the muscle groups in all parts of the upper body.
There are like push-ups, sit-ups are the most common, spread a yoga mat, you can easily start practicing, and then put a little hip-hop music, into the index of dilly-dallying to the rise, if the home space, you may wish to jump aerobics or jumping rope, for the whole body exercise will have a certain help, to relax the force of the muscle groups.
Of course, we fitness at home to fitness program arrangements, different muscle groups to do different training, the practice process pay more attention to rest intervals, pay attention to the corresponding nutritional supplements, pay attention to do not give up halfway, adhere to the results will always be.
In order to help you practice, the first few instructions:
1, to be different. Because people's age, physical and other individual differences are very large. In the practice, should be based on their own actual situation, can be all practice, can also be some of the trade-offs; the number of times each type of practice can also be more or less. Everything varies from person to person, all focus on the effect, in order not to exceed the body's ability to bear the degree.
2, to be persistent. Cure, fitness to have time to ensure that it is not possible to see results in three or two days. This requires to overcome impatience, long-term persistence, not a day's sunshine. As long as you think of the pain of being sick and taking medicine, you will naturally be interested and confident.
3, to mind and body with health. Fitness, involving all aspects. The World Health Organization's latest definition of health is: physical health, mental health, moral health, good social adaptability. Physical health is the primary goal, but should also include a good state of mind. I hope that while working on fitness, we will try to purify our souls and become a healthy person in the true sense of the word.
4. Sincerity of heart is spiritual. The following massage-based fitness 32 is a whole, which basically covers all the important organs, tissues and important points of the human body, to strengthen the body, to get rid of diseases and prolong the life of a very good effect. This is both the experience of previous generations and the proof of modern practice. Only determined to insist on practicing, will have good results.
5, emphasize spiritual fitness. According to dialectical materialism, matter determines consciousness, and consciousness reacts to matter. In practice, we should practice while thinking of the corresponding parts, so that the brain sends a good command, the corresponding parts of the good 'physiological effect. In short, it is practicing where to think of where. For example, if you practice facial exercises, you will think of yourself as glowing and radiant; if you practice leg exercises, you will think of yourself as having strong and powerful legs, and you will be able to walk as if you were flying, and so on. This kind of good self-suggestion, self-inspired spiritual role is also very favorable to health.
1, rubbing the foot
The foot bears the load of weight and walking function, legs and feet has always been an important symbol of health. The foot of the acupoints and reflex zones are very much, are associated with the human body five viscera, is "the human body's microcosm", is the person's "second heart." Among them, the most important is the "Yongquan point". Yongquan point is one of the longevity point, located in the sole of the foot (excluding the toes) in the center line of the first 1/3 and the second 2/3 of the intersection (i.e., the center of the palm of the foot). Frequently rubbing this point has the effect of tonifying the kidneys and calming the liver, which is conducive to the prevention and treatment of hypertension, dizziness, tinnitus, dizziness and insomnia. At the same time can also promote blood circulation in the lower limbs, cold warm body, relieve muscle tension, eliminate fatigue; but also can soothe the liver and eyesight, through the lungs, wind and dampness, digestion, laxative and diarrhea; but also to treat headache, hernia, nephritis, hypogonadism, pediatric convulsions, coronary artery disease, palpitations, sore throat, foot chafing and dozens of other diseases.
This style of sitting cross-legged (seat cushion for comfort). First, the left foot palm on the right leg, the right hand palm straight and left foot palm into vertical intersection. Then from the heel to the tip of the foot, rubbing 108 times, rubbing the palms of both hands to cover all parts of the foot as much as possible, focusing on the pressure of the Yongquan point. Then place the right foot palm on the left leg, and massage the right foot palm 108 times with the left palm in the same way.
2, massage foot Sanli
"Foot Sanli" is located in front of the lower leg, three inches below the eye of the knee, is the first point of health care, health care, life extension.
This style disk sitting as before, the first left foot on the right leg, with the palm of the right hand back and forth massage of the left side of the foot Sanli 108 times, and then change the right leg to do; can also be disk sitting, with the right and left hands, respectively, at the same time massaging the left and right foot foot Sanli 108 times. Or take the general sitting style, bent knees, while massaging the left and right foot Sanli. If you want to save time, you can also combine 1 and 2 styles. That is, a hand in the massage of the spring at the same time, the other hand with the massage of the side of the foot, and then exchanged, also do 108 times.
3, massage the knee
The knee joint connects the thigh and calf, is the most important one of the three joints of the lower limbs of the human body. Whether the knee joint is normal, flexible, ligament is strong and powerful, not only directly related to walking, but also on the whole human body's mental state and health are affected. Massage the knee joint can promote blood circulation, keep the blood flow smooth, to reduce arthritis, osteoporosis, etc. is also beneficial.
Sitting in front of the disk, the left and right hands were massaging the left and right knee joints 108 times. When doing so, strive to harmonize and have a rhythm.
4, massage kidney area
Chinese medicine believes that "kidney" is the human yang, is the source of life. "Fate point" (navel right waist position) for the regulation of the whole body balance of the axis, for the upper and lower body jurisdiction of the pivot. Massage the two kidney area, is bound to strengthen the function of the fate of the door, but also can solidify the essence of the essence, so that the kidney is strong essence enough, the gas is strong God clear, the body is strong, energetic.
Start sitting as before. The palms of the two hands are attached to the two kidney areas, the tips of the four fingers are opposite each other, attached to the sides of the spine, up and down forcefully massaging the two kidneys, the spine and the life gate 108 times. Begin to practice, feel the arms sore and soft, long practice can disappear.
5, massage lumbar side
Here the "lumbar side" refers to both sides of the human body from the armpits, down to the hip joint area. Massage this part can make a person feel good, peace of mind; but also to avoid the waist and abdomen thickening, to maintain the body shape.
Start with the same before. First use the palm of the right hand to massage from the left armpit down to the hip joint, and then up to the armpit. This up and down for a time, the right and left side of the waist each do 108 times.
6, massage abdomen
Abdominal navel in traditional Chinese medicine known as the "God of the syncope", that is the gateway to the gods, the pivot of the meridians, the internal linkage of the twelve meridians of the five viscera and six bowels. Regular massage of the abdomen, to keep the abdominal blood running smoothly, abdominal organs blood supply is sufficient to help promote gastrointestinal peristalsis and food digestion and absorption, but also to promote the contraction of abdominal muscles and subcutaneous fat reduction, weight loss and fitness.
Plate sitting as before. First, the right palm on the navel, to the navel as the center of the circle, counterclockwise direction massage abdomen and abdomen 108 times (a circle for a time). Massage, five fingers as straight as possible, so that the palm of the hand to cover the upper and lower abdomen. Then change the left hand with the same method to clockwise direction massage upper and lower abdomen 108 times. Abdominal inflammation such as appendicitis, intestinal obstruction, acute abdomen and visceral malignant tumors can not use this method.
7, massage chest
Thoracic chest with heart, liver, lungs and other important organs. Modern medicine has proved that the thymus is one of the most important central organs in the entire immune system of the human body. Massage the chest, can stimulate the thymus, improve the function of the thymus, enhance human immunity.
Sit in front of the disk. With the right palm on the left chest, up from the neck, down to the heart, up and down force massage 108 times, and then change the left hand with the same method of massaging the right chest 108 times.
Please note: Where there is active tuberculosis and infectious hepatitis, do not do this style. (To be continued)