The best way for men to keep fit is to exercise at least twice a week, so as to keep healthy. Because walking is one of the best ways to keep fit, you can walk more at ordinary times. A day's exercise time should be guaranteed for at least 20 minutes. Now, I want to know the best fitness method that men must know in detail.
The best fitness method that men must know is 1. First, the best way to lose weight at the waist is to exercise the abdomen.
Many people think that by exercising the muscles in a certain part of the body, the fat in that part will be "consumed". In fact, no matter what exercise you do, you consume all the body fat, not the fat in a certain part. Of course, if you lose whole body fat, you will naturally see a reduction in abdominal fat.
Second, you only need to exercise twice a week to stay healthy.
Wrong research shows that without exercise, the strength of the human body will soon fade away. After 48-72 hours, you must exercise again to restore your health. Scientists point out that exercising every day is the most effective, and exercising three times a week can maintain a healthy level.
Third, you must sweat to lose weight.
Sweating incorrectly will only lower the body temperature and prevent the body from overheating, not lose weight. You may lose weight after exercise, but what you lose is the lost water. Once you replenish water, your weight will return.
Jogging 1600 meters consumes more energy than walking the same distance.
Whether jogging or walking 1600 meters, the energy consumed is the same. Because you move an object of the same weight at the same distance, speed doesn't work. If you jog instead of walking for 30 minutes, your energy consumption will increase greatly because you run a longer distance.
5. Failure to return to normal breathing after a period of exercise is excessive exercise.
Breathing should be normal about 5 minutes after proper exercise, the heartbeat should not be rapid, and the body reaction should not be exhausted. Healthy exercise should not be too intense, uncomfortable or tired, but should be comfortable, carefree and refreshed.
Walking is one of the best fitness methods.
Walking correctly helps to promote blood circulation throughout the body and can improve your overall health feeling.
7. strenuous exercise can make muscles elastic.
All kinds of stretching exercises, such as twisting or bending the waist, leaning forward on the upper body, touching the toes with both hands, should be carried out slowly to relax the muscles. Stretching hard can make muscles tense and hurt.
Eight, the time for exercise every day should be at least 20 minutes.
The correct human body has about 520 skeletal muscles, and good exercise should exercise these muscles. 5- 10 minutes stretching your arms and kicking is not enough. Moderate exercise takes at least 20 minutes.
How long it takes to exercise is healthy, depending on the physical condition at the beginning of exercise. If the conditions are not good, it is definitely impossible to get better in three weeks.
It's not enough to stay healthy, but stick to it. Both staying healthy and becoming healthy need exercise. After a period of exercise, you will find that it is not as difficult as before, because your physical condition is very good and your health level has been greatly improved.
The best fitness method that men must know 2 the best fitness method for lazy people.
Do you know what is the most sought after fitness method now? Yoga, jogging, Latin dance, or aerobic exercise? No! In addition to sweating, fast heartbeat can improve physical function, and sometimes meditation is also a very beneficial exercise for physical and mental health.
Meditation can not only improve immunity and relieve anxiety, but also achieve the goal of beautifying skin and slimming. If you don't have time to go to the gym every day, take at least 10 ~ 20 minutes to practice meditation!
Relieve stress and improve happiness.
A medical professor at Harvard University in the United States said that practicing meditation can reduce muscle tension and serum lactic acid secretion, and experiments have shown that after practicing meditation for 20 minutes every day for a week, attention and emotional control have improved, while negative emotions such as anxiety, depression and anger have decreased significantly.
Moreover, meditation training can dredge the blood circulation in the brain, and make the brain's reaction change from "confrontation or escape" to "acceptance of reality", thus improving a person's happiness.
After lunch, do you choose to take a nap or go out for a walk immediately? In fact, it is best to sit still for about half an hour before doing other things, which is necessary for liver maintenance. After eating, people concentrate their blood on the digestive tract to participate in the digestion of food. When the body changes from lying flat to standing, the blood flowing into the liver will be reduced by 30%. If we go further, the blood flowing into the liver will continue to decrease.
If the blood supply to the liver is insufficient, the normal metabolic activity will be affected. Therefore, sit still after meals, close your eyes 10 ~ 30 minutes, let blood flow to the liver as much as possible, and provide oxygen and nutrition for liver cells.
Precipitate appetite and control weight
The fast-paced city life makes us not only rush about, but also eat lunch as fast as a war. Once we have a rest time, we are prone to overeating and get fat.
In fact, overeating is caused by stress. When you urgently need to release stress through food, you might as well sit down to relieve stress, relax your body and mind, and let the idea of "full meal" settle down before eating. This will help to slow down the speed of eating. When you chew slowly, your food intake will gradually decrease, and you can easily bid farewell to the "bucket waist".
Lower blood pressure and stay away from cardiovascular diseases.
In the United States, a group of hypertensive patients received sit-in intervention. The results showed that the sitting training reduced their systolic blood pressure and diastolic blood pressure by 4.7 mm/Hg and 3.2 mm/Hg, respectively. It can be seen that meditation is very effective in lowering blood pressure, which can greatly reduce the risk of cardiovascular diseases such as atherosclerosis, and will not produce side effects of drugs.
Relieve pain, say goodbye to painkillers
During the days when "good friends" visited, unbearable abdominal pain also followed. At this time, we might as well try to sit still, which is very effective in relieving pain.
Studies have found that meditation does not change the degree of pain, but it can reduce the emotional response caused by pain. Because practicing meditation can train the brain to focus on the present situation and spend less time predicting future negative events.
Q 1. How long is it better to sit still?
A: At the beginning of meditation practice, it should be 15 minutes to half an hour each time, and gradually increase to 1 hour.
Q2. Can the alarm clock remind me?
A: During the whole sitting process, watching the time once or twice will not affect the sitting effect. With the increase of meditation times, a 20-minute biological clock will naturally be generated. Never use an alarm clock, because sitting quietly will keep your metabolism low and the alarm clock will be too exciting.
Q3. What should I do if I can't calm down because I have too many housework?
A: You can try some soothing music, or music specially used to guide meditation practice, while focusing on breathing.
7 steps to sitting in the office at noon
1. Adjust the seat to a proper height, and lean your hips against the back of the chair;
2. The feet extend forward slightly, exceeding the knees;
3, palm up, on the thigh;
4, the head is naturally upright to avoid stiffness;
5, shoulders relaxed, drooping, don't shrug;
6. Close your eyes, spit out polluted air, close your lips and put your tongue on the palate;
7. Inhale and exhale slowly, and keep breathing slender and far-reaching.