It is also important to get up early and exercise, so don't do morning exercises. Be sure to do enough warm-up exercise before strenuous exercise, and pay attention to replenish water during exercise. Active exercise is also a life attitude, and there are many ways to exercise. It's also important to watch getting up early and exercising. Don't mess up morning exercises with me.
Get up early to exercise, and don't mess around in the morning exercise. It is also important to pay attention to 1. Starting from bed, "morning exercise" should start from blinking. After waking up, don't get up immediately, but "lie in bed" for five minutes to let the biological clock adapt from slow to fast.
At this time, you can rub your stomach, knock on your teeth, lift your anus, "comb your hair" (using five fingers as a comb is actually a head massage), and have a "psychological bath", that is, think about happy and gratifying things, greet the new day with happiness, and "get up in happiness".
Pay attention to drinking a cup of boiled water (cold water or warm water) after drinking water in the morning to dilute the blood viscosity, eliminate the toxins accumulated in the body, and play the role of "internal washing". Then defecate to minimize the reabsorption of intestinal endotoxin by the large intestine.
Proper morning exercise is the "source of vitality" and the first start of a day's activities, which has a "switching effect". Light morning exercises can make people full of energy and vitality all day, and enhance their sense of humor and artistic appeal, which is not easy to cause endocrine disorders, and can also reduce anxiety and improve sleep quality.
All this is achieved on the basis that light morning exercise can enhance the order of human biological clock. Morning exercise should be moderate, and it will be effective only if you stop sweating.
Don't do morning exercises on an empty stomach. Don't do morning exercises on an empty stomach or full stomach. You can eat some food, such as bread, milk, eggs, fruits, etc., and do morning exercises outdoors after eating half full.
Some people even get up at three or four o'clock in the morning exercise and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging.
Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh.
Not suitable for morning exercise in rainy and foggy weather. The current "fog" is different from the previous "water mist". Due to serious pollution, it is now mostly "polluted fog". Tiny droplets contain a lot of pollutants and pathogenic bacteria. When doing morning exercises, the amount of breathing increases and more pollutants will be inhaled.
In severe cases, it will cause dyspnea, chest tightness and palpitation. Heart disease, cerebrovascular disease, especially not going out for morning exercise.
The temperature is too low to do morning exercises. If the temperature in winter morning is too low, or the temperature drops suddenly, it is not suitable for morning exercise, especially for the elderly and infirm, who have poor body temperature regulation ability and are prone to catch a cold. The elderly should also pay attention to keeping out the cold.
Don't do morning exercises in the forest on rainy days. Although you can still do morning exercises in rainy days, don't do it in the forest, because at this time, trees will still breathe oxygen and spit out carbon, which will cause carbon dioxide poisoning.
At the same time, it is not suitable for morning exercise on the roadside, near factories and crowded places, which is seriously polluted and harmful to the body.
Simple fitness method
First, a posture of Zhong Jian:
1, feet slightly apart, hands akimbo.
2, stand on tiptoe, use the strength of the arch to make the body rise, and then the heel falls to the ground.
3. Repeat this action repeatedly.
Two or three points Zhong Jian posture:
If you have been on the phone, you can use the "hands-free" calling mode of your mobile phone to do the following during a call:
1, sit on the edge of the chair with your thighs and calves at right angles. Hands akimbo, support your body, lift your hips off the chair, straighten your back and tighten your hips.
2. Bend your elbow and let your body sink slowly until your forearm and upper arm are at right angles.
3. Lift your body and straighten your arms again.
Get up early and exercise. Don't mess around. Morning exercises are also very important. What are the advantages of morning exercises?
(1) Scientific morning exercises can improve the function of the nervous system. Through morning exercises, the functional level of the central nervous system can be improved, the strength, balance and flexibility of the body can be improved, and the conversion ability between excitement and inhibition of the cerebral cortex can be improved.
(2) Improving the function of exercise system and taking part in morning exercises regularly can improve the oxygen storage capacity of muscle tissue, improve the energy supply of muscle tissue and enhance the endurance of muscle tissue, so as to thicken fat fiber, increase the volume and strength of muscle, improve elasticity and make muscle developed, strong and powerful. According to measurement, the average person's muscles can
The weight accounts for about 40% of the body weight, while the muscle weight of athletes who exercise regularly can reach 45-50% of the body weight.
Morning exercises can also improve the nutritional status of bones, enhance material metabolism, increase the organic components of bones, and improve the elasticity and flexibility of skeletal muscles and joint ligaments, thus improving the bending, stretching, bending, compression and torsion of bones, and also improving the range, flexibility and accuracy of joint and ligament transportation.
(3) Morning exercise can improve the ability of respiratory system. Scientific morning exercises can speed up breathing frequency, deepen breathing, increase oxygen intake and improve human oxygen supply capacity. Herman, an internationally renowned German medical professor, pointed out: "Jogging is the best way to keep healthy, and the key is oxygen. The oxygen supply during fitness running is 8- 12 times higher than that during meditation. People who often do morning exercises have a slower aging rate of respiratory system than those who don't.