With people's love of fitness, people gradually pay attention to their own physique. But do you know how to exercise more efficiently? Do you have any precautions when exercising and fitness? Let's take a look at the fitness tips collected by this website for you.
There are precautions for middle-aged and young people
Children and teenagers should avoid surprise training. This age group is an important stage of growth and development. Human bones have not been formed and muscle strength is weak. Some students usually have heavy schoolwork and lack of exercise. They only rush to train before the physical education entrance examination, hoping to achieve the sports effect in the short term, which is easy to go wrong. For example, excessive running can easily lead to periostitis on the inside of the lower leg, and some children will feel pain in the front sole or back heel, thinking it is "growth pain", which is actually inflammation caused by excessive exercise. In addition, children with flat feet are not suitable for running too much. Some children practice the piano under the supervision of their parents and repeat hand movements for a long time, which is easy to cause tenosynovitis. Therefore, children and teenagers should pay attention to avoid excessive activity stimulation. It is best not to do too many repetitive movements, and it is appropriate to exercise in a variety of ways.
Young and middle-aged people must not be too violent. Young and middle-aged people have strong bones and strong muscle strength, but they are also vulnerable. They usually like some confrontational sports, such as basketball and football. They often have physical collisions. Many people also like to play tennis and other sports that need to be waved vigorously. Young and middle-aged people are prone to excessive force when jumping and running, or sprain, fracture and other accidental injuries due to uncoordinated movements when smashing and swinging. Therefore, it is suggested that such people should not exercise too violently, and do not pursue "win" and "win" too much to avoid accidental injury.
Old people should act according to their ability. The elderly often have the problems of osteoporosis, weak muscle strength and cardiovascular disease, so they are suitable for exercise with small amplitude and low intensity. However, even if such a movement is carried out, it must be carried out according to its ability. Some grannies like to dance square dance. Sometimes they need to do the "foot tip" of one leg. Once the leg muscles are insufficient, it is easy to cause Achilles tendon sprain and fall. There are many elderly people who are yoga lovers. Although the movement is relatively gentle, there are also many postures that are not suitable for the elderly. Therefore, the most important thing for the elderly to exercise is to make the right choice according to their own physical conditions and take "can do" as the principle.
Do more push ups and cardiovascular rods
A study found that the number of push ups a middle-aged man can complete is an indicator of his overall heart health. Men who did it more than 40 times at a time had a 96% lower risk of cardiovascular disease than those who did it less than 10 times.
Push ups are a training method that mainly exercises the muscles of upper limbs, waist and abdomen. It not only has certain benefits for the heart and cardiovascular system, but also can shape the perfect upper body, improve the chest condition and enhance physical strength if you keep practicing.
To do push ups well, you should master 4 skills:
First, find a suitable palm distance. Your hands are naturally the same width as your shoulders, and the distance between your palms is no more than 35 cm. Teach you a way to find a suitable palm distance: straighten your arms horizontally to both sides, and put your palms naturally on both sides of your head. At this time, the big arm is parallel to the ground, and then do an action of retracting your shoulder blades and clamping your elbows to your body. At this time, the palm distance is the most suitable for push ups.
Second, always keep your abdomen tight. Otherwise, the waist will collapse to the ground. At this time, the hip and lower limbs will land first, and the effect will be greatly reduced.
Third, before push ups, you need to do a detail of retracting your elbow. The purpose is to avoid too much elbow opening and too strong shoulder force in the process of push ups, which will not only feel very tired, but also affect the exercise effect.
Fourth, keep your shoulders back. Of course, there is no need to lock the elbow joint. If you bend the elbow properly at the highest point, you can keep the shoulder joint retracted well. The purpose is to exercise and stimulate the chest muscles better.
Doing push ups for 1 ~ 2 months will have obvious effects, with thicker muscles, increased strength and stronger upper limbs. If you want to further exercise, you need weight-bearing push ups, and then equipment training. You should ask a professional coach for guidance. For beginners, insist on doing push ups in 2-4 groups every day, with 10 in each group. Rest for 1-2 minutes before doing the next group. The amount can be gradually adjusted. But we should pay attention to step by step. Grouping is the most effective way to stimulate muscle. However, many people don't really exercise their chest when doing push ups. Here are some common problems.
1. The core strength is weak, and the strength is compensated by the waist muscles, resulting in the collapse or arching of the waist. It should be to close your abdomen, straighten your legs and relax your waist.
2. No breathing during exercise. Many people like to hold their breath or even breathe, which is unscientific. It should be inhaled when the body falls and exhaled when the hand is held up.
3. Like to bow your head and strain your neck too much. The chin should be slightly retracted to maintain the curvature of the spine of the normal human body.
4. I didn't fix the position of my shoulder blades. I like to clip my shoulders. My arms are abducted too much. The correct posture should be to keep the elbow at 20 ~ 40 degrees to the trunk, and then lift it up when the shoulder belt group is stable.
Six wrong exercises accelerate aging
Error 1: exercise is too intensive. Although it is admirable to have a full exercise schedule, rest is still necessary. Long time, strenuous exercise and lack of sleep will increase the content of cortisol in the blood, resulting in elevated blood sugar. These sugars combine with collagen fibers and can lead to decreased skin elasticity, long spots and premature wrinkles. No matter how enthusiastic you are about exercise, take at least one day off a week.
Error 2: poor body posture. Bad posture can damage the spine and make you permanently hunchback. In order to avoid bad posture and wrong exercise posture, you need to work out under the guidance of professional coaches, who can calibrate the deviation of various parts of your body. Yoga, Pilates or ballet exercises can also correct bad posture.
Error 3: only do aerobic exercise. Although many people keep exercising, they only do aerobic exercise. In fact, strength training can help you continue to burn calories when you don't exercise, and help maintain muscle weight and make people look young.
Error 4: ignore the pelvic floor muscle. When you exercise, the pelvic floor muscle may not be the first muscle you think of, but it's important. Ignoring pelvic floor muscles can lead to abdominal obesity and urinary incontinence in women after entering middle age. In order to keep the pelvic floor muscles tight, you can do Kegel exercise (lifting anus exercise) three times a day, three groups at a time, 10 times in each group.
Error 5: ignore high-intensity interval exercise. High intensity interval exercise is very effective in fighting aging. According to one study, the elderly with high intensity intermittent exercise increased the mitochondrial performance by 69%, which helped to improve insulin sensitivity and reduce the risk of diabetes. Therefore, it is necessary to engage in high-intensity intermittent exercise three times a week.
Error 6: never depressurize. Practicing yoga and martial arts can help keep your skin moist and shiny. You can also try meditation to reduce stress and anxiety.