Yes, I have been dormant for a winter. We should go out. A year's plan lies in spring, and fitness must be planned from spring. The reporter learned that with the warmer temperature in spring, the fitness boom has also begun to heat up.
After the cold winter, the functions of various organs of the body, including muscle function, are at a low level. Starting fitness activities in spring can lay a good foundation for one year's physical exercise and physical health. However, it is also reminded that spring fitness should not only choose fitness programs that suit you, but also pay special attention to controlling the amount of exercise and keeping warm during exercise.
The weather is getting warmer and warmer, and there are fewer and fewer clothes. Since spring, losing weight has become a worry for men and women. Hao Zheng introduced that in spring, you can choose some aerobics courses with good shaping effect, such as yoga, which is the first choice for girls to exercise, while men can choose boxing to trim muscle contours. Of course, there are pilates and barbell exercises, which are suitable for both boys and girls.
stop
On the first day of spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10 thousand steps per day needs 1. 5 hours, you can finish it in several times, and you have to walk for at least 30 minutes each time.
Ride a bike
Riding this kind of physical bicycle and crossing the surrounding beautiful scenery like a picture scroll, I can't help but feel relaxed and happy, and suddenly feel that this is not only a fitness exercise, but also a pleasure of spiritual exile. There are many corresponding acupoints on human hands and feet. When you hold the handlebar tightly and pedal your bike hard, you have actually started acupoint massage unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue.
Tip: Free riding refers to unlimited time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of how many kilometers per hour, which can effectively strengthen the stimulation of the heart and lungs and exercise the cardiovascular system of people; Intermittent riding method can alternate fast and slow riding, such as riding slowly for 5 minutes, riding fast for 5 minutes, and then repeating this cycle several times; Aerobic cycling is mainly at medium speed, which generally takes 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.
yoga
Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities, which is an exercise method to achieve the harmony of body, mind and spirit. For white-collar workers with high work pressure, yoga can also help you relax your whole body muscles and relieve fatigue!
Kick boxing
Bodycombat originates from a series of fighting actions, which combines China Wushu, Muay Thai, western boxing, karate and Taekwondo. Not only pay attention to exercise endurance, but also improve the strength and flexibility of the whole body, carry out comprehensive physical adjustment, consume a lot of calories, trim muscle contours, and defend yourself.
Body pump
Speaking of barbells, people will think of lifting weights. In fact, the two have the same effect. It seems that barbell exercise is a strength-based fitness program, and in barbell exercise, there are many levels of barbell pieces to choose from, such as 5 kg, 10 kg and 2.5 kg. In fact, it is a low-intensity and very interesting exercise. The whole exercise process of the practitioner is completed with the cooperation of barbells and music. During the training, you can choose barbell pieces with different weights according to your physical condition.
pilates
With the development of modern society, Pilates has continuously made some humanized improvements, incorporating some ideas of yoga, Tai Ji Chuan and ballet and the personalized content of coaches. The training method of Pilates is to follow the exercise principle of using one's own weight, many times, small weight and meditation. The breathing mode during training is nasal inhalation, which is an external training for muscle shape and joints. The purpose of training is to improve the human spine and lumbar spine by changing the muscle function.
It's another spring. The warm spring breeze brings fresh breath and blows up some people's troubles. Finally bid farewell to the bloated coat, only to find that the body has been round for a winter.
What aspects should we pay attention to in spring fitness?
Do enough warm-up activities before fitness.
Adequate preparation before exercise can effectively prevent trauma. After the "low tide" of exercise in winter, the muscles of the human body are relaxed, the functions of the central nervous system and internal organs are worse than those in summer and autumn, and the ligaments are hard and easy to be injured. Therefore, at this time, we should grasp the principle of gradual fitness and focus on restoring physical function. You can't blindly increase the amount of exercise for quick success and instant benefit, otherwise it will easily cause unnecessary harm to your body.
Do a good job of keeping warm after fitness
"Under the condition of warm and cold temperatures in early spring, physical activity is too large and sweating is too much. At this time, the warmth is not done well. Once attacked by cold air, it is easy to catch a cold or induce various respiratory diseases. Therefore, special attention should be paid to cold and warmth after spring fitness. " Fitness time can be selected from 2 pm to 8 pm. After 2 pm, human body function began to rise, reaching the best from 5 pm to 7 pm, and the exercise choice at this time was obviously appropriate.
Drink plenty of water to keep your body hydrated.
At present, the temperature is still low, and people often ignore the importance of drinking water when exercising. In fact, the climate in spring is still relatively dry, and you need to sweat a lot during exercise, so you should pay attention to replenish water in time during exercise at this time.
The exercise suitable for spring has been introduced for everyone, and I hope it will help those who want to exercise in spring. But I still want to remind you that you must exercise step by step and don't worry.