Original. Care for your health and that of your family
As the saying goes, "thirteen in winter, three in summer." and some say, "reading and fitness are the best way out of emptiness." now, more and more people are joining. But wrong methods of fitness are often ineffective and can cause bodily harm. This paper summarizes six common fitness lessons that can be ignored, and it is hoped that we will achieve the desired results by doing so。
Avoid error. Scientific fitness
Yoga “soft” not “sweet”
Yoga is one of the movements at higher risk of physical damage. The survey showed that approximately one quarter of the people who practice yoga suffered injuries such as muscular lacerations, lube lesions or laxities, unstable joints, etc。
Yoga is often misleading, such as "it's a person who can practice yoga, it's a plastic diet." in fact, yoga is a very high demand for human flexibility, flexibility and coordination, and practitioners need many years of basic training to meet certain requirements, and there is a risk of pulling injuries if they are not sufficiently resilient。
Yoga is a fratricidal, conscious adjustment and training and a movement that can improve overall physical performance, and it is highly skilled. Without the right understanding, without solid grounding from the basic work and gradual improvement, it is difficult to ensure that the exercise is conducted without injury and without real benefit。
Attention: some people with hypertension, diabetes, coronary heart diseases, blindly prolong their training each time to achieve short-term decomposed plastics, making it easier to cause bodily harm. For example, many of the moves performed in yoga are laid down, so the lower limbs are higher than the heart, long enough to increase the burden on the heart, cause blood pressure fluctuations, etc. As a result, yoga is not suitable for high blood pressure, diabetes and coronary heart patients。
Health knowledge “focusing”
If you want to practice yoga, you should start with basic work, and time should be controlled and you cannot eat hot tofu. Once injured and ill-treated in a timely manner, there is a risk of customary impairment, which has an impact on the exercise's sports, daily life and work。
There are four categories that are not suitable for yoga
1 osteoporosis and osteoporosis。
2 persons suffering from diseases of the nervous system。
3 persons suffering from vertebrate-specific cervical and lumbar diseases。
4 patients with hypertension, diabetes, coronary heart disease, etc。
These people may have even more serious health hazards if they have “yogic injuries”。
2. Running machine usage techniques
A treadmill would be better placed in front of the window, with a sense of activity similar to outdoor activity; if not, a view painting could be mounted on the wall to reduce visual fatigue。
The indoors should be ventilated, supported by sound background music, but as far as possible should be avoided by watching television and sports, otherwise they would be vulnerable to dispersing energy. Get dressed in the right sports clothes and shoes, and not be too free or even barefoot。
There is no need to deliberately prepare for another event, first walking at a very slow pace on a treadmill, holding hands to the arm, slowly increasing the range, stepping up the chest, pressing the turd, knee and ankle in order to achieve the same effect as the preparatory activity in three to five minutes. For those wishing to lose weight, the exercise time is gradually extended to more than 45 minutes, at least once a day。
3. Resilient motion can consume more fat
General endurance movements, such as mid-long run, ball-like sports, etc., mainly deplete musculos. Only an ultra-long endurance exercise with more than 45 minutes ' exercise can clearly consume fat, such as long run. For the general public, however, sport projects are not important, whether they choose to walk, run, ride or swim, and can consume more fat if they adopt small sports, long-term sports programmes。
4. Pros and cons of abdominal activity
In the absence of low blood sugar, the use of blood sugar because of diabetes, thinness, competition tasks, etc., the choice of empty abdominal exercise is advocated. This can be “lightly loaded up”, free of stomach content and conducive to the mobilization of fat reserves。
If the exercise is not long enough, even in an empty abdominal state, the consumption of fat is limited and the effects of diet are not significant. There is concern that empty abdominal motion will not be energy-intensive or physical-destructive, but that as long as it is not a long-term exercise like long run and marathon, there is no need to worry too much about the energy needed in normal human muscles to provide for the movement。
5. Female training in equipment should be focused on small intensity
It is believed that equipment training is more suitable for men and fitness for women. In fact, the training of women in equipment not only enhances resilience, speed and strength, but also improves body size and vitality. It is only women who must be trained in equipment with small strength, i. E. Small weights, multiple numbers, multigroups, which do not produce large, male muscles, but rather contribute to the consumption of fat under the skin, so that the muscles are strong and not thicker, and so that the body is smooth through a healthy line。
6. Sporting is also possible in times of emotional distress
Human emotions have a direct impact on the normal functioning of the body, which in turn affects the heart, cardiovascular and other organs; and, more importantly, the risk of distraction and potentially increased motor damage. Appropriate exercise can regulate the neuropsychiatric state of the human body, make people feel relaxed and sober, thereby reducing stress and improving psychological state. It is therefore possible to exercise when emotions are bad and has a more positive effect than being alone。
