Three simple steps to exercise in France
Three simple steps to exercise in France
The 11th Golden Week is approaching. Old Chinese medicine reminds the public that during the long holiday, it is even more necessary to “play and relax”.
Play properly, pay attention to rest, and exercise properly to prevent post-holiday syndrome.
In particular, we recommend the squat method, climbing method, and flat support. These three simple and effective methods of self-physical exercise at home.
Squat exercise Squat exercise is a whole-body exercise. The basic movements are as follows: put your feet together, center your whole body, place your weight on your forefoot, include your chest and abdomen, relax your body.Put your legs together, squat down, and then slowly get up again and again.
The squat method has two kinds of regular and difficult exercises: 1. Regular exercises.
Squat once in groups of 30, the more the better.
The time of fitness exercise should be more than 15 minutes or to feel the body heat or sweat slightly.
Of course, the squat exercise should also pay attention to step by step, and gradually increase the size, such as squatting only 30 for the first time, and then squat to 60 in a few days, and gradually increase the number in the future.
Persistence and perseverance will definitely benefit the fitness.
2, excellent practice.
With the deepening of exercise, after the body can fully adapt, according to personal preferences, you can consider increasing movement difficulties.
That is, when squatting, you can gradually control the target site within your toes. The purpose is to maximally stretch the entire spine, including the cervical spine, thoracic spine, lumbar spine, and tail spine.
It is also equivalent to meeting the requirements of the toes against the root of the wall to be able to squat completely.
Breathing when squatting also changes from natural breathing to deep breathing, that is, exhaling when squatting and inhaling when getting up, because deep breathing is a healthy exercise in itself.
If you take a deep breath squat, you can squat five to ten times to adjust one breath, or you can squat once and breathe once.
It is better to breathe in and out of the nose.
Climbing the stairs to exercise Some people abroad call the landing “the king of sports.”
Up and down stairs can strengthen the muscles of the waist and legs, keep the joints bent, and make your legs strong and powerful.
Ascending and descending stairs is a whole-body exercise, which can accelerate blood and lymph circulation, increase coronary blood flow, and increase lung capacity.
Stair climbing exercises can be performed by men, women, and children, but according to their physical health, choose a suitable method of climbing stairs.
For example, adolescents with good physiques can climb up two stairs in one step quickly, while the elderly cannot climb fast and slowly.
Teenagers can jump with jump bands, and the elderly should be calm and comfortable, with no adverse reactions after exercise as the degree.
When climbing stairs, pay attention to technology. When you go upstairs, your upper body leans forward, your knees are raised, your forefoot falls in the middle of the steps. After you settle down, you step on the straight legs and walk upwards;The forefoot falls alternately in the middle of the steps.
Plate support Plate support can effectively exercise the transverse abdominal muscles and is recognized as an effective method for training core muscle groups.
According to the Guinness Book of Records, the longest human tablet support time is 4 hours and 01 minutes, created by George Hood of the United States in Newport, Shezhou on June 23, 2014.
The flat support can exercise the core muscles. This action mainly shapes the lines of the waist, abdomen and hips. More importantly, it can help maintain the balance of the scapula and make your chest lines more charming.
Exercise method: prone, with elbows bent and supported on the ground, vertical and on the ground, feet on the ground, the body off the ground, the trunk straight, the head, shoulders, crotch and inclined parts are kept in the same plane, abdominal musclesTighten, the pelvic floor muscles are tightened, the spine is extended, and the eyes are looking at the ground to maintain even breathing.
Keep each group for 30 seconds, train 4 groups at a time, and the interval between groups should not exceed 20 seconds.
Be sure to keep your elbows and shoulders at right angles to your body when exercising.
Go into a prone position on the floor and use your toes and your forearms to support your weight.
The arms are curved and placed under the shoulders.
Keep your body upright at all times, and you can maintain this position most continuously.
To increase the difficulty, arms or legs can be raised.
The hands can be folded, and the hips should be raised appropriately when holding for more than 75 seconds (because our hips will sink during the transfer time, we need to keep the head and waist plate, and the legs straight).
Can keep leaning forward, can exercise rehabilitation.