"After the eighth year is the year."
One year and one reunion
There are too many festive delicacies, will the stomach be bigger after the New Year? Will the face be round again? Even if you are not afraid of fat, seven days of immobility is not a healthy lifestyle, regular fitness exercise is the most advanced health for adults.
Need to ask the "sports" friendship sponsorship, look over -
According to the Recommended Amounts of the World Health Organization's Guidelines on Physical Activity and Sedentary Behavior, adults perform at least 150,300 minutes of moderate-intensity aerobic exercise per week, 2 and more days of muscle strength and flexibility exercise.
Holiday exercise styles can be divided into four categories: aerobic exercise, muscle strength exercise, flexible stretching exercise, and physical activity exercise.
aerobics
Moderate-intensity aerobic exercise can consume a lot of calories, but also can effectively promote cardiopulmonary function and gradually improve exercise ability. Seven days of vacation and five days can choose aerobic exercise, 30 45 minutes each time.
★ Walking
Walking is not a walk, it requires a big stride, the stride length reaches half the height, and the cadence is best to reach 120 times per minute. Pay attention to the walking posture, so that the breathing and heartbeat are accelerated, slightly sweaty, and the state of moderate-intensity aerobic exercise is achieved.
★ Jogging
Jogging is known as the king of aerobic exercise. Choose the intensity of exercise that suits you, do not require a fast speed, insist on 30 45 minutes, and the body sweats slightly.
★ Cycling
Ideal for obese people, the pressure on the knee joint is reduced a lot. Moderate-intensity cycling reaches the point where the breathing beats faster, the sweat is slightly sweaty, slightly tired, and you can speak but cannot sing.
Other aerobic exercises, such as swimming, playing ball, climbing, etc., can be selected according to their own situation.
Muscle strength exercises
Muscle strength training is a great anti-aging tool, especially important for the elderly and women, but also the most overlooked. Each exercise of the five major muscle groups, the use of small impedance multiple times of muscle endurance exercises. Each muscle group is selected for one action, 15 to 20 times per group, and 3 sets are done.
★ Hip and leg muscle strength exercises
People's old legs are old first, and leg muscle strength exercise is particularly important. Calcium supplementation for the elderly only provides material elements, and exercising leg muscles is the focus. Teach everyone three leg exercises, from easy to difficult.
Sit down in a chair and stand up: The infirm can choose this action, 15 to 20 times per group, do 3 groups.
Freehand squats: 15 20 times per set, do 3 sets.
Stretch rope or dumbbell squats: 15 20 times per set, do 3 sets.
★ Chest muscle strength exercises
Choose a type of push-up to exercise the chest according to your own conditions, up-oblique push-ups, standard push-ups and down-oblique push-ups. 15 20 times per set, do 3 sets.
★ Back muscle strength exercises
Stretch rope or dumbbells (mineral water is also available) lean over and row, 10 20 times per set, do 3 sets.
★ Lumbar and abdominal muscle strength exercises
Choose two movements to exercise the waist and abdomen: supine and touch the knees, and hip bridge. 15 20 times per set, do 3 sets.
★ Shoulder muscle exercises
Choose the elastic band or dumbbell push, 15 20 times per set, do 3 sets.
Flexible stretching exercises
Flexible stretching can maintain the elasticity of soft tissues such as tendons, muscles and ligaments, and the range of motion of the human joints will increase, and the flexibility of the joints will also be enhanced.
★ Sit on the chair of the stretch
It is very suitable for stretching while watching the Spring Festival Gala, alleviating the stiffness of the joints caused by sitting still, and the soreness caused by the poor return of blood from the veins of the lower limbs. Three movements can be done repeatedly.
Seat leg lift hook foot: Sit up leg hook foot for 5 10 seconds, change to the other side, do 10 20 times on each side.
Seat rotation: hold on for 15 to 30 seconds, change to the other side, do 5 10 times on each side.
Sit up and lift the heel hook foot: the sitting heel is put down for 3 seconds, the heel is hooked for 3 seconds, and then repeat 15 20 times.
★ Stretch on the bed or on a mat
Perfect for morning and evening bed workouts. Posterior thigh stretching, back stretching, inner thigh stretching, abdominal stretching: each stretching movement is done for 15 to 30 seconds, and four movements can be done as a cycle, which can be done in 3 cycles.
★ Static stretching of standing posture (suitable for post-exercise stretching)
Anterior stretch of the arm, stretch of the shoulder and triceps of the brachio, and stretch of the lateral and anterior thighs. Each stretching action is done for 15 to 30 seconds, four movements as a loop, and 3 cycles are made.
Increase physical activity exercises
Mopping the floor for 15 minutes a day, equivalent to the amount of activity of 2,000 steps at a medium speed, can consume about 60 kilocalories of calories. When going out, try to choose to walk or ride a bicycle, which can also increase calorie consumption and prevent the emergence of "excessive fat".
I wish you all a Spring Festival that is not fat
Review: Expert of the National Health Science Popularization Expert Database
Heilongjiang Provincial Institute of Sports and Physical Education Wang Gang
Planner: Tan Jia Yu Yunxi
Editor: Luan Zhaolin