Healthy exercise. In real life, we often say that life lies in exercise. We started our life-long sports journey from birth, and there are many kinds of sports. Here are some exercises that are good for health.
Healthy exercise 1 The first one is walking. Fast walking can be regarded as a kind of exercise with very low intensity, which will not produce huge energy consumption and will not cause too much tension in all parts of the body. But prayer has many benefits to the body, which can not only enhance the coordination ability of all parts of the body, but also improve the activity of brain nerve cells.
First of all, we can regulate hyperglycemia, hypertension and other indicators by promoting blood circulation to protect cardiovascular and cerebrovascular health; This is to enhance the flexibility and bone density of joints through the continuous movement of limbs, thus making bones more elastic. Walking for 30 minutes every day can effectively enhance physical fitness and alleviate various health hazards.
The second kind of healthy exercise is running. People think that running is the earliest sport that most people come into contact with. It is very comprehensive in maintaining the body, not limited by the venue and time. Suitable for all ages. During running, it can effectively promote blood circulation in the body and effectively prevent a variety of new cerebrovascular diseases.
But also can enhance the activity of various organs, make the body's immunity stronger, and improve the cardiopulmonary function at the same time. However, it should be noted that warm-up and proper leg press before running can make the body more coordinated and avoid muscle strain.
The third sport is swimming. In fact, among all sports, swimming is the one that requires the highest coordination ability and consumes the most energy, so swimming is the first choice for many people who lose weight, and swimming can also effectively enhance their physical fitness.
It is most effective in improving cardiopulmonary function, effectively preventing arrhythmia and dyspnea, and helping to improve the coordination ability of arms, calves and abdomen. However, it should be noted that you should do enough warm-up exercise before swimming, otherwise you will easily cramp.
The last one is playing badminton. Playing badminton requires very high physical quality, which requires the coordination ability, jumping ability, reaction ability and physical flexibility of all parts. Through this swing exercise, the body can be stretched to the maximum extent, thus improving the flexibility of the whole body. You don't need to exercise for a long time. If you insist on playing badminton for 30 minutes every day, your health will be improved continuously.
Healthy exercise 2 1, aerobic exercise: such as running, brisk walking, cycling, etc. , can improve heart and lung function and prevent vascular diseases.
2, stretching exercises: such as static and dynamic stretching, PNF (proprioception neuromuscular promotion method), can increase the range of joint activity, prevent muscle injury and low back pain, relax tense muscles and relieve pain.
3. Strength training: Whole-body skeletal muscle resistance training can improve the body's muscle imbalance, prevent muscle function degradation and prevent osteoporosis.
The principle of exercise is step by step, and choose the exercise that suits you under the premise of action standards.
1, sedentary people: suitable exercise-stretching exercise+strength exercise
Features: People who are mainly sedentary often have hunchback, backache and stiff shoulders and necks.
2. Overweight people: suitable exercise-aerobic exercise+strength exercise.
Features: Lack of exercise and bad living habits lead many people to gain weight and exceed the standard of fat content.
3. Comprehensive crowd: suitable exercise-stretching exercise+aerobic exercise+strength exercise.
Features: overweight, shoulder, neck, waist and back discomfort.
Exercise plan
Aerobic exercise: 20-60 minutes, brisk walking or jogging, 3-5 times a week.
Stretching exercise:
Action 1: shoulder stretching
Target position: posterior deltoid muscle bundle
Posture: Stand upright, feet shoulder width apart. Raise one arm to shoulder height and lean straight against the opposite shoulder. Hold the upper arm with the other hand 15-30 seconds, and switch to the other hand.
Note: the target arm is wronged and should not be higher than the shoulder.
Action 2: Stretch the chest muscles.
Target position: pectoralis major
Posture: The body is straight, one leg moves forward, the ipsilateral arm is raised, the elbow joint is bent 90 degrees, the palm is forward, and the forearm is fixed on the wall or fixture. Parallel forward, stretch pectoralis major 15-30 seconds, and switch sides.
Caution: Do not do elastic vibration stretching.
Action 3: Back Stretching
Target position: latissimus dorsi
Posture: Kneeling posture, hip sitting on heel, hitting forward with both hands on the ball or fixture, so that the back is fully stretched and held for 15-30 seconds.
Caution: Hold the ball and don't stretch it elastically.
Dynamic movement:
Action 1: elastic belt shoulder external rotation.
Target location: infraspinatus, teres minor.
Posture: Keep your feet shoulder width apart, tilt your big arms to both sides, bend your elbows 90 degrees, keep elastic belt tight, then push your hands outward until your elbows leave your sides, then slowly return, and do 10-20 times.
Note: a towel can be placed between the elbow joint and the body to fix it.
Action 2: Lie on your side and lift your legs.
Target location: quadratus lumborum.
Posture: Lie on your side, keep your body straight, keep your legs together, lift your legs up, and tighten your waist to the side facing the ceiling for 3-5 seconds. Lift your legs down slowly without touching the ground, and lift them repeatedly 10-20 times, and change sides.
Note: If the leg is lifted too high, it will lead to the participation of gluteal muscles.
Healthy exercise 3 What are the exercises for exercising?
1, sports in life. Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you have no chance to do gardening, you can walk more and ride more.
Step 2 stretch. This kind of exercise mainly includes yoga, stretching, aerobics and so on. For example, standing by the wall, the "climbing action" with both hands extending upward along the wall; Stretch your back with your hands behind your back; Put your hands above your head, bend back and stretch your abdomen.
3. Aerobic exercise and leisure exercise. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. This kind of exercise can exercise heart and lung function, and leisure exercise can also cultivate sentiment.
4. Muscle exercise. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Sit-ups and sit-ups are suitable for daily training, and dumbbells can also be used for some upper limb weight-bearing exercises.
Different exercise methods exercise different body parts. Of course, one exercise method may also exercise several body parts. We should choose one or several sports that suit us according to our physical condition.