Carry out physical exercise correctly
1, what are the methods of physical exercise?
1. 1. endurance training program: this exercise method is suitable for fitness and improving the metabolic function of the heart, lungs and body. Such as walking, running, riding, swimming, boating, climbing, skipping, running, going up and down stairs, etc. It belongs to periodic and rhythmic repetitive sports and ball games.
1.2. Strength training program: It is suitable for strengthening muscle strength, improving joint function and eliminating local fat accumulation, and can be carried out with various special muscle strength training equipment.
1.3. Relaxation training program: it is suitable for relaxing body and mind, eliminating fatigue and preventing various physical and mental diseases. You can choose walking, Tai Ji Chuan, relaxation exercises, aerobics, qigong and massage.
1.4. Correction and treatment items: This method is suitable for treating patients with certain diseases and disabilities, targeted medical gymnastics and massage. For example, breathing gymnastics is used to treat asthma and emphysema. Gymnastics to exercise abdominal muscles is used to treat visceral ptosis. Spinal correction gymnastics, used to correct scoliosis, etc.
2. What are the principles of physical exercise?
2. 1, the principle of gradual progress: the gradual progress of physical exercise refers to the gradual progress from small to large, from easy to difficult, from simple to complex when learning sports skills and arranging exercise.
2.2, the principle of all-round development: in physical exercise, we should pay attention to the diversity of activities and the overall improvement of physical function.
2.3, the principle of differential treatment: physical exercise, but also according to each exerciser's age, gender, hobbies, physical condition, exercise basis and other different situations to do differential treatment, so that physical exercise is more targeted.
2.4. Principle of regularity: Regular participation in sports activities can make the effect of exercise obvious and lasting, so physical exercise should be regular, and you can't fish for three days and dry the net for two days. Although short-term exercise will also have a certain impact on physical function, once physical exercise is stopped, this good effect will soon disappear.
2.5. Safety principle: Pay attention to safety when engaging in any form of physical exercise. If the physical exercise arrangement is unreasonable and violates scientific laws, injury accidents may occur.
3. Matters needing attention in physical exercise
3. 1, not suitable for exercise after meals: more blood needs to flow to the gastrointestinal tract after meals to help food digestion and nutrient absorption. If you take part in sports at this time, it will lead to blood flowing to the limbs, hinder the digestion of the gastrointestinal tract, and lead to diseases over time. The blood pressure of the infirm will also drop after eating, which is called postprandial hypotension, and it is easy to drop when going out. Long-term exercise after meals is easy to get appendicitis. Don't do swimming and other sports after drinking.
3.2. Exercise in inappropriate places will bring harm: Because the basic function of exercise is to take in a lot of fresh oxygen from the outside through breathing to meet health needs, you must choose a good place before exercise, and parks, beaches, stadiums and other places with flat and open air are the best.
3.3. Don't exercise when you are in a bad mood: Exercise is not only physical exercise, but also psychological exercise. When you are angry and sad, don't vent on the playground. Sports medicine experts explain that people's emotions directly affect the physiological functions of the body. Emotional changes occur in the deep brain and spread to the whole body, leaving traces on organs such as the heart, which will affect the health of human functions.
The correct way to run
1, landing buffer: If you carefully observe other people's running, you will find that many people land on their feet with a loud voice when landing. The correct action is to run with your feet on the ground first, and then transition to the whole foot. This is a kind of protection for ankles and knees to prevent periostitis.
2. Swing arm: Swing arm keeps the balance and coordination of the body during running, making the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.
3. Breathing: Breathing during running is profound and long. Generally speaking, you can breathe through your nose and mouth. If your physical strength drops severely, you can breathe through your mouth.
4. Hold your head high and hold your chest high: Running means holding your head high and holding your chest high, which helps to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. If you can straighten your spine by will, it is actually very easy for you to improve your hunchback.
What are the benefits of physical exercise?
1, physical exercise is conducive to the growth of human bones and muscles, enhance cardiopulmonary function, improve the functional state of blood circulation system, respiratory system and digestive system, and is conducive to human growth and development, improve disease resistance and enhance the adaptability of the body.
2. Reduce the chances of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood.
3. Physical exercise is one of the most active and effective means to enhance physical fitness.
It can reduce your risk of premature aging.
5. Physical exercise can improve the regulation function of nervous system, improve the ability of nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body.
Development: How to do a good job in children's physical exercise?
1, strict schedule
Parents should try to ask their children to sleep at the specified time every night, get up at the specified time in the morning and do physical exercise at the specified time. Whether it is hot summer or cold winter; Whether it is on holidays or in winter and summer vacations, it will not change the law of children's life, thus forming a good "biological clock" that is conducive to children's health. In this way, over time, the habit of exercise will gradually form.
Parents should set an example.
Children like to imitate the behavior of adults. If parents take the lead in exercising, especially in competitions with children, it will arouse their interest and help them form habits. On the contrary, parents stay at home all the year round or supervise their children like "foremen". After a long time, children will have rebellious psychology and regard physical exercise as a burden and punishment.
3, according to the child's physical condition and age characteristics, reasonable arrangements for exercise.
The younger the child, the easier it is to get tired. Therefore, children's exercise intensity should not be too high, time should not be too long, but the content should be diverse. Running, jumping, throwing, gymnastics and games are all ok. Children have become interested in activities and tasted the sweetness, which is conducive to developing the habit of exercise.
4. According to the children's own quality, learn some special sports skills appropriately.
Children worship all kinds of sports stars, such as martial arts masters, football stars, basketball superstars and boxing geeks, and are eager to learn some special sports skills. Parents can create certain conditions for their children in this respect and let them get what they want, which will greatly stimulate their enthusiasm for exercise.
5. Give children the necessary material support for physical exercise.
Parents can prepare sports goods for their children, such as sportswear, sports shoes and socks, badminton, football and skipping rope. Let the children see their parents' firm support for his physical exercise.
6. Enthusiastically encourage and actively maintain children's exercise habits.
We should affirm and encourage children's little achievements in exercise because of their own efforts (such as living on time, sticking to the exercise plan, strengthening willpower, improving grades, or getting good grades in competitions, etc.). ). Stimulate their sports enthusiasm and keep their sports habits.