Spring fitness is just in time, 6 fashionable sports suitable for spring

　　6 best fashion sports for spring

　　Spring is full of life everywhere, and it is a great time for people to grow taller and strengthen their muscles. carry out spring exercise , can inhale more oxygen and negative ions, improve the body's metabolism, and the ultraviolet rays in spring light have a bactericidal function, which can promote the body's formation of vitamin D, which is beneficial to the development and growth of young people's bones. It is easy to suffer from "spring sleepiness" in spring. If you strengthen active fitness activities at this time, you will overcome the "spring sleepiness phenomenon" and make people energetic. Especially those of us who spend all day in front of computers should pay more attention to exercise to prevent the occurrence of cervical spondylosis.

　　Regular physical exercise can speed up blood flow, promote metabolism, strengthen bones, enhance gastrointestinal motility, and increase lung capacity. Due to the reduction of outdoor activities in winter, the functions of various human body systems decline to varying degrees. Once the temperature warms up in spring, the functions of various human body systems are also activated. Therefore, we must comply with the physiological laws of the human body and actively participate in outdoor sports to strengthen the human body. healthy . Here are the fitness methods suitable for spring.

　　1. Spring outing

　　Spring outing is also a good way to keep fit in spring. It is endless fun to use weekends to go out in the countryside with family and friends. There are many ways for young people to keep fit, such as walking, running, playing ball, climbing and other sports activities. Those who have the conditions can also go traveling. middle elderly Low-intensity, low-energy consumption exercise patterns are suitable for those who are losing weight, including: fast walking, slow walking, aerobics, traveling, cycling, entertainment, gardening, etc. Children can choose exercise items according to the venue, time, hobbies, etc., such as shuttlecock kicking, rope skipping, rubber band jumping, kite flying, etc. Spring is a good season for kite flying. When flying a kite, you can hold hands and move the whole body, which makes people coordinate their hands and brain, and strengthen their body and mind.

　　2. Take a walk

　　When spring comes, walking is a health care method worth promoting. After a day of intense and busy work, taking a walk in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, breathing becomes even and even deepened, blood circulation is used, and the gastrointestinal digestive function is increased. One of the secrets of longevity for many longevity stars is to take a certain amount of time for a walk every day, especially in spring, because the climate in spring is pleasant and everything grows hair, which is more conducive to health. Walking should be informal, do according to your ability, and don't overexert yourself.

　　3. Jogging

　　This is a beneficial exercise. Jogging has a good effect on improving cardiopulmonary function, lowering blood lipids, improving the body's metabolic capacity, enhancing the body's immunity, and delaying aging. Jogging can also help regulate brain activity, promote gastrointestinal motility, enhance digestive function, and eliminate constipate。

　　4. Stretch

　　The reason why it is recommended to stretch in the morning is because after a night of sleep, the human body is soft and slack, and the circulation of Qi and blood is slow. Therefore, when you wake up, you always feel lazy and weak. At this time, if the limbs are stretched, the waist and abdomen are stretched, the muscles of the whole body are exerted, and combined with deep inhalation and deep exhalation, it has the effect of expelling the old and absorbing the new, promoting qi and blood circulation, unblocking the meridians and joints, and invigorating the spirit. It can relieve fatigue, refresh the mind, increase strength, and activate the limbs. Traditional Chinese medicine believes that "blood returns to the liver when a person lies down" and "blood flows to the meridians when a person moves". After stretching, blood circulation is accelerated, muscles and joints of the whole body are moved, no sleepiness is felt, and the mind is clear. At the same time, liver function is stimulated, which is in line with the way to nourish the liver in spring.

　　5. Skipping rope

　　It can burn a lot of fat. For a person weighing 67.5 kg female For example, skipping rope can burn 11.4 calories of fat per minute and improve cardiorespiratory vitality, physical agility and coordination.

　　6. Swimming

　　Swimming fitness exercise is a whole-body exercise that utilizes the buoyancy, resistance, and friction of the human body in the water, as well as the weightlessness of the human body in the water. It is suitable for all types of people. The intensity of swimming fitness exercise is roughly similar to that of running. Every minute heart rate It can be controlled at 180 minus age, and then minus 10. For example, a 60-year-old person's heart rate when swimming can be controlled at 180-60-10=110 times per minute, and the exercise time should be no less than 30 minutes, no less than 3 times a week.

　　How to create a spring fitness plan

　　1. Simplicity comes first

　　For beginners, the science of training is simple, basic compound training, such as bench press, squat, deadlift, etc. Although these simple actions are tedious, the results are undeniable.

　　2. Clear goals

　　It is best to list your training plan on large paper with large characters, and the training goals should be written in the most eye-catching position with a red pen. The clearer it is, the better. When you are bored with boring training or want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.

　　3. Continuity and Progressiveness

　　Continuity and progression are two important principles in formulating a training plan. If you do not persist in training, your muscles will not receive continuous and regular stimulation, resulting in slow growth. ； If the training intensity is not increased, the muscles will adapt to the stimulation given and their growth will be slow. An effective plan not only ensures the continuity of training, but also ensures a gradual increase in training intensity.

　　4. Frequency

　　Frequency refers to how many times a week you practice. The setting of frequency depends on your recovery ability after training, which in turn depends on three factors: physical fitness, sleep and nutrition. Generally speaking, it is more appropriate for junior trainers who have jobs and families to perform two cycles of weight exercises a week. For students, three cycles a week is fine. The specific arrangement of each cycle depends on time and physical condition. It is best to practice a cycle for two days, one day for upper body training and one day for leg training.

　　5. Quantity

　　Quantity refers to training volume, how many sets, how many times per set, and the length of rest time between sets. First of all, the arrangement of the number of sets is not fixed, but each action must have a warm-up set. The functions of the warm-up group are: 1. Accelerate metabolism and enter training state ； 2. Fully move your joints and ligaments to avoid injury. Secondly, the formal group is preferably 2 to 4 groups. A smaller number of groups will help improve training efficiency. The number of each formal set is 6 to 12 times, and the warm-up set should be no less than 20 times. Finally, each training session should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, causing muscle loss.