Exercise misunderstanding
Rationalize the relaxation
The weather is warming and stimulating people's fitness enthusiasm, but people have a lot of misunderstandings in fitness, and incorrect methods can not reach their fitness for exercise. White waste time may affect their health, and it is difficult to improve in the later period. Here is the five misunderstandings of usual movement, hoping to help everyone.
01 five misunderstandings
1, sudden exercise, no step by step
Suddenly, the heart is crawling, which is an extremely wrong exercise method. Whether it is from muscle, organ, internal organs, or from the results of exercise, this exercise will only have some negative effect, or the muscles are injured, which makes people sore or because of the strength, Produce fatigue. Exercise is expensive, you take a part of the time every day, do a targeted practice of different parts of the body. Time is long, the body's coordination, cardiopulmonary function, new Chen metabolism will be enhanced, gradually develop good, moderately exercise habits, and effectively prevent obesity, resist various diseases sneak attack.
2. Try the instrument in the gym
This is a general novice habit. Some people have created fear, scared, don't dare to go to the gym. In fact, even if you are a gym, there is no need to do it in an exercise. When you don't have so much time, when you have fatigue, you will continue to exercise, you will increase the burden on your body. It is recommended that you tell the fitness coach in the part you specially want to exercise, let him arrange the appropriate exercise project to gradually achieve your fitness.
3, only exercise for three or five minutes, lack of persistence
Many people will make such errors in their daily exercise. If a workout is not more than 20 minutes, it cannot achieve the purpose of aerobic exercise. Through the aerobic exercise, it can vomit the new piceon to sufficient supply of oxygen to the body organization, organ use, and enhance physical fitness, especially the function of heart, lung, blood vessels, and improve disease resistance.
4, ignore the warm-up exercise, repeatedly do the same exercise
Warm motion can greatly reduce the chance of motion damage, because warm-up exercise can improve the overall level of the body, such as increasing the degree of lubrication of the in vivo joint, increase body temperature. The warm-up exercise of the general gym is recommended to do aerobic exercise, oxygen-free exercise often does not play this role. The fitness should choose a variety of training, and aerobic exercise combines aerobic exercise, so that all parts of the body are exercised, thereby improving physical fitness.
5, don't pay attention to physical recovery and rest after exercise
Fitness exercise should pay attention to arrange time, relaxation, so that the body can be exercised and can be fully recovered. Therefore, the necessary rest is not ignored during the exercise. In general, exercise 4 times in a week is better, if it is a lot of strength, you will take more time to rest. Perform an oxygen exercise, you have to change the regular schedule of one exercise every week.
02 Which movement is suitable for you
Strengthen spring exercise, you can strengthen your body, maintain strong energy, and resist all kinds of epidemics in spring. I have just happened in winter, the human machine is still recovering, so spring sports is still hoped by "slow", so as not to cause joint injuries. Before you work, it is recommended that you will do your warm-up exercise, especially if you have to act in a knee, so that the joint is relaxed.
Project 1: Flying a kite
The spring flying kite is a way of healthy, entertainment and exercise. Take a pair of travel, the front line is in the hand, watch the kite is high, and the wind is flying, it is really a fast thing. When the kite flew, people kept running, pulling, controlling, through hand, the cooperation of their eyes and the activities of the limbs, can achieve the purpose of dredging meridians, reconcile blood, and strengthening fit.
When the kite in the middle-aged, pay attention to protect the neck, do not take too long, can look up at the peace of peace.
Project 2: Walking
Walking is a way to promote health care methods. No matter how busy you are, when you have a busy job, go to the street lane, you can quickly eliminate fatigue. Due to the abdominal muscle contraction, the breathing is uniform and even deepened, the gastrointestinal digestive function is increased by blood circulation. One of the longevity secrets of many birthday stars is to have a certain time a certain period of time, especially pay more attention to spring walk, because the spring climate is pleasant, everything is developing, more helpful. Do not overmany.
Project 3: Jogging
Jogging for improving cardiopulmonary functions, lowering blood lipids, improving physical metabolism, and enhancing body immunity, delaying aging is good. Jogging also helps to regulate brain activities, promote gastrointestinal motility, enhance digestive function, eliminate constipation. Jogging in spring, you can also see green, and the recovery of vision is also very good.
Project 4: Cycling
Cycling is an effective fitness method for improving human muscle endurance and cardiopulmonary endurance. During the riding, the main muscle groups of the human body must participate in the work, including the muscles of the legs, arms and waist. Cycling is a typical aerobic exercise, with 70% -80% maximum heart rate ride 15 minutes or longer time can help you consume calories and improve cardiopulmonary endurance.
Project 5: Mountain climbing
Climbing is an excellent aerobic exercise. If the speed of 2 kilometers per hour is 30 minutes on the hillside, the energy consumed is about 500kcal, which is equivalent to the energy consumed by 45 minutes. Before climbing, you must prepare activities, let muscles, joint activities. Similarly, after the end of the mountain, we must do some to organize and relax, such as going down the mountain, continue to take about 5 minutes. The climbing process center rate is maintained at 120-140 times / minute.
03 sports little common sense
1, avoid breathing with your mouth, advocate breathing with nose:
Because the human muscle and ligament reflectively causes blood vessel contraction, increased viscosity, reduction in the degree of stretching, and the neurological command capacity decreases, and there is no need for muscle commandability to the muscle commandability. Fully preparing for activities, will cause joint ligament strap, muscle strain, etc.
2, taboo is thin, advocate warmth:
The spring climate change is repeated, the weather is cold and hot, under the temperature conditions of the first spring, the physical activity is too large, too sweating, once the cold air is blown, there is no warm measures in time, very It is easy to make the body cold and induce a variety of respiratory diseases. Therefore, pay attention to climate change, should not take off the coat immediately when you start exercising, and wait for the body to gradually reduce clothes, when you exercise, you should wipe the sweat on your body, and immediately put on your clothes to prevent cold.
3, avoid empty abdomen exercise, advocate eating before exercise, drink water such as bread, milk, eggs, fruit, eat to half full, then exercise. Take more water to keep the body moisture.
04 benefits
Improve the basal metabolism
The various sports you have made in fitness can make the body use the whole body muscles, the existence of muscles is to help the body consume fat, and your basic metabolism is higher than others.
The image point says that you and a person from not fit in situations, your body should consume more energy. The benefits of fitness to women are to improve the basic metabolism, develop easy to thin body.
Increase pulmonary capacity
Long-term fitness can increase the capacity of the lungs from 5.8 liters to 6.2 liters, so that the amount of oxygen in the blood will greatly increase. People who often exercise in fitness exercise can enhance the magnitude of the diaphragmus activity, increase the permeability pressure under the inhalation state, and help to improve the cardiopulmonary circulation, and increase the effective amount of alveolar effectively, and the gas exchange is good.
Improve human immunity
The clinical practice of recent years has proved that sports fitness can improve the physiological effects of human immunoglobulin, lymphocytes and complements, thereby improving the body's immunity, improving physical fitness, and prolonging life.
In terms of running fitness, it can promote the generation of white blood cells, and can eliminate viruses and bacteria in our body. By sports fitness, the body can also cause interferon. Interferon is a powerful physiological antiviral substance with anti-tumor, control infection and regulating immunity.
Adjusting human blood pressure
Sports fitness has a good adjustment effect on blood pressure, which can significantly improve the viscosity of whole blood and plasma, changing autonomic neurons, and increase blood vessel permeability, and play a role. At the same time, through exercise, heart vagus nervousness is enhanced, while cardiac sympathetic tone is relatively reduced, the heart is significantly slow, thereby reducing the heart burden, the heart consumption is greatly reduced, avoiding cardiovascular disease. Everyone can act quickly!
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