For office workers who sit every day, it is very important to keep the legs warm. If you insist on three kinds of sports, the benefits will come uninvited.
After the weather gets warmer, we must also pay attention to maintaining the health of our legs, so as to achieve the effect of staying away from pain. In winter, there are many people, and when you become lazy, your hands and feet are often cold. If you want to keep your body warm, in addition to dressing more, in fact, more exercise is also a good way to prevent freezing. Active legs can help promote the body's blood circulation to enhance our cardiopulmonary function, allowing blood to flow to the end of the body, which is the best warm exercise. So after the weather gets warmer, what sports should we do to exercise the health of our legs? Today, I will talk to you about three sports that have a very good health effect on the legs. .
【1】Running
Running can enhance the function of the cardiovascular and respiratory system, promote the health of muscles and nerves, and improve the body's disease resistance. In winter, the temperature is low, and continuous small steps can stimulate the body's protective response and promote the body's blood circulation. , enhance the blood flow of the brain, regulate the function of the brain's body temperature center, when running outdoors, put your tongue against the inner end of the upper teeth to prevent cold air from entering the body, remember to breathe through the nose and exhale through the mouth when running, The correct way is to exhale with two steps or inhale with two steps. Choose a softer and more elastic road surface for running as much as possible to prevent trauma and reduce the impact of running on joints and bones. Before choosing to run, you should also choose a pair of pairs. Running shoes that fit your feet can breathe well, that is, relieve the impact of the road surface and the bones when you land, so that you can be more powerful in the process of running, and you should also replenish water properly before running, so as to increase the body's moisture. Don't wait to drink a lot of water after running, it is easy to cause body water poisoning. When running, if your body is tired, you should rest properly, and wait for your body to recover before running. If the weather is cold You can appropriately add or remove clothes at different times. Don’t wear too much. It will cause your body to catch cold after running. It is easier to catch a cold and have a fever. It can increase friends and increase the entertainment of running. After all, if you have a friend running with you, you can run in a more pleasant mood. This exercise is a very good exercise for adults and children, so if you have children at home, you can also You can ask your child to run together, which can not only enhance the child's physical fitness, but also improve the child's immunity. It also has a very good effect on the child's endurance exercise. Parents and friends can bring their children to run together, so long-term persistence, It has a very good effect on the health and immunity of the whole family. After running, you should also pay attention to adjusting your diet, eat more light and digestible food, and eat some chicken, vegetables, fruits, etc. appropriately, all of which are beneficial to Supplement all kinds of energy and vitamins, minerals, proteins, carbohydrates, etc. needed by the body, but do not eat big fish and meat just because of running, this will cause the accumulation of body fat, which is good for my health and will also cause The burden on the stomach and intestines is too heavy, causing indigestion, which is also a very big burden for health care. Therefore, we must pay attention to diet, so that we can restore our body to a relatively healthy state through running.
Now office workers are busy. If time permits, it is best to run more than 3 to 4 times a week, so as to have a better effect on physical health. When running, you can run in the morning or in the evening. Both have relatively good effects and can be carried out according to your own schedule. If you run in summer, you can choose some quick-drying clothes, which can be both rarer and more breathable, and will have a more comfortable feeling during running.
【2】Jumping
Jumping aerobics is very suitable for indoors in winter. It is a whole-body exercise. Both large and small muscle groups can participate in the exercise. High-impact aerobics require jumping with both feet off the ground at the same time. To exercise the cardiopulmonary function, speed up the blood circulation of our body, the house is also very important when dancing, it is best to choose some multi-functional sports shoes, that is, the shoes have air cushions on the forefoot and back to slow down when jumping up and down. Impact on the joints.
When you first start doing aerobics, the amount of exercise should not be too large. You should gradually increase the amount of exercise, and gradually increase the range of exercise, so that the body can accept it better, but you must also pay attention to each movement. Persistence The time does not need to be too long, about 10 minutes is suitable. Beginners can do it 2-3 times a week. It must be done every other day, so that the body can get proper rest and recovery. After getting familiar with it, you can increase the appropriate amount The number of times until you feel comfortable in your body, don't force it, if you are in a hurry, it may cause physical damage and not achieve the effect of fitness. Before exercising, you must do proper warm-up and stretching actions, which can help us in exercising. In the process, the injury to the body is reduced, and stretching exercises are done before the exercise, which is also very important for the speed extension of the lower limbs. If the weather is cold, the warm-up time will be longer, and you should choose clothes that suit you. You must not wear too little, which may cause a cold.
If female friends do exercise during menstruation, the amount of exercise should not be too large, and it is best if the body can bear it. If female friends without exercise habits, it is not suitable to start aerobics during pregnancy, even if there is aerobics training Basic female friends, if you are pregnant, you should also consult a doctor to see if it is suitable to continue fitness. Friends who have the habit of doing aerobics often, pay attention to their feet, trim their nails often, and choose comfortable socks to make the feet breathable, which can also absorb sweat and keep the skin of the feet dry. Exercise is also a very important part.
When choosing clothes, you can choose clothes that make people look slender, trousers can choose tight open pants, or they can be low-waisted to highlight the curves of the crotch action. It is best to choose a loose sweat-absorbing and breathable T-shirt for the top, or wear some tight vests and a smock over it, which is also very comfortable and can help sports. Shoes can choose shoes with soft, breathable and sweat-absorbing soles. The shoe body is not suitable for being too soft, you can choose half-height shoes to protect our ankles. Shoes have thicker insoles, ideal for cushioning shocks caused by the impact of the foot against the ground.
Through aerobic dance training, we can increase our lung capacity, promote the oxygen metabolism of red blood cells in our body, comprehensively improve the physical endurance of the trainer, and at the same time reduce the content of body fat. Aerobics can regulate emotions very well, and can improve the quality of our sleep. It also has a good improvement effect for patients with depression. Chastity can also exercise the heart and lungs, so that the cardiovascular system can effectively and quickly transmit oxygen to every part of the body. It is more interesting, the movements are simple and easy to learn, and the music is more rhythmic, which has a strong physical and mental pleasure and enhances physical health practicability.
Generally, there are many friends who do aerobics. Because they all choose aerobics for exercise, they are a group of like-minded friends. They can also keep our mood comfortable and have a healthy body at the same time. Be able to make a bunch of new friends.
【3】Skip rope
The swinging of the arms and the jumping of the legs allow the limbs to get full exercise. It is an ideal exercise to promote blood circulation. It is especially suitable for warm-up exercises in the season with low temperature. Fat people who are not on the heels are more suitable for jumping rope with both feet rising and falling at the same time. At the same time, the jump should not be too high to avoid joint damage.
The tool for skipping rope is very simple. You only need one rope to exercise the whole body, and it can have the purpose of losing weight. Moreover, this fitness method is very simple and will not be affected by the weather. The exercise can consume excess fat in our body and make the muscles elastic, but after the rope skipping, we must do proper stretching movements, which can make our muscles evenly distributed and prevent radish legs from skipping rope for too long. It is necessary to do proper exercise to warm up before skipping rope, so as to avoid the occurrence of ankle and wrist sprain.
The above are the three kinds of sports that Xiaobian shared with you that have a better effect on warming your legs. I hope you can stick to it for a long time, so as to prevent cold legs and improve immunity. In the process of doing the exercise, you must pay attention to preventing damage to the body, warm up in advance and stretch after exercise, so that the body can have a relatively healthy state.