1. Running is an efficient exercise mode, which can not only exercise quadriceps and gluteus maximus, improve the basal metabolic rate of human body, but also help the immune system to maintain a positive and good functional state and enhance human immunity. The correct way to run is to lean forward 15 degrees. For exercisers who try to run for the first time, it is suggested to combine walking and running to exercise step by step. For people who usually walk, if they want to exercise by running, the distance can be halved. It is recommended to exercise 3~5 times a week. Middle-aged and elderly people should pay attention to what they can do, step by step.
2. Skipping rope has less influence on the knee joint than running, and the effect is no less than running. Very effective for cardiopulmonary function and coordination. Sticking to exercise is good for people and can also lose weight. Rope skipping props are simple and easy to carry. As long as you can persist, there is no harm.
3. In-situ small jump, the jump range of in-situ small jump is smaller and the frequency is faster, about 2 jumps per second. The action essentials are as follows: when jumping, the arms are paddling back and forth, the palms are unfolded, and the arms are paddling in the same direction. When the arm reaches the front end, bend the elbow and pull the palm to the chest; In fact, there is a little time difference between the action and jumping of the arm in this action. The upper arm quickly strokes to the chest according to the action requirements, which is equivalent to giving the body a lift-off force. Almost halfway through the stroke, both feet take off quickly. When landing, the arm is rowed to the back first, then the foot touches the ground, and so on. If you can find a good sense of rhythm, it will be easier to do. This action is stronger than leg lifting, even as good as running, but it is also an action that can be done anytime and anywhere, which is more convenient and easier to achieve. However, it should also be noted that at the beginning of exercise, the intensity should not be too high, you can jump slowly or lower, and the intensity should be gradual to avoid unnecessary sports injuries.
Step 4 climb the stairs. If you can't climb the mountain, you can use stairs instead. At the beginning, pay attention to the speed of climbing stairs and ensure good breathing. If you persist for a long time, you can try to increase your heart and lung function by increasing your speed, and pay attention to safety during the period.