Methods of morning exercise at home on cloudy days in fitness exercise

Methods of morning exercise at home on cloudy days in fitness exercise

The morning exercise method of exercising at home on cloudy days is more conducive to promoting blood circulation if we exercise at the right time. People with corresponding diseases are not suitable for this kind of exercise, and a full state is more conducive to us to actively meet life. Simple exercise can also help us exercise. Now share the methods and skills of morning exercise at home on cloudy days.

Fitness Exercise Morning Exercise at Home on Cloudy Days 1 Bedroom Morning Exercise is suitable for rainy days.

Morning exercise has become a fashion. Many people have the habit of doing morning exercises, which is very helpful to our health. However, in bad weather such as rain outside, we definitely don't want to go outdoor sports, and we can't go outdoor sports. We must not stop doing morning exercises. So, what should we do? In fact, when it is not convenient for outdoor sports, we can choose indoor fitness. Let me introduce three dormitory fitness methods suitable for morning exercise in rainy days.

Bedroom fitness method

Tage fitness

Our indoor floor tiles are generally 60 cm square, so we can make a big fuss here. Experts call it "trampling exercise". There are many kinds of this kind of exercise, such as jumping on one foot, jumping forward one by one, or jumping in a "sky" shape, which can be described as various. You can jump in a variety of ways, as you like. In addition to "jumping", you can also "walk" or "run", or step by step, or step by step, and you can walk according to your age or physical strength to meet your own needs. However, we should pay attention to light clothes, soft shoes, coordinated movements and not too intense, especially to prevent the ground from slipping to avoid accidents.

Trembling fitness

This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.

Squat fitness

Hands akimbo, feet shoulder-width, eyes straight up, knees slowly squatting, heels off the ground, center of gravity on toes, and at the same time, say "ha" in your mouth and spit out the foul air in your abdomen. Inhale when you stand up and stay in your abdomen, thinking that you have inhaled fresh air into your abdomen. Exercise slowly and repeatedly, middle-aged and elderly people can be a little slower, or they can take a semi-squatting posture. You can practice 2 to 3 times a day, about 30 times each time. You can see the effect as long as you practice for a week.

Expose the six health benefits of morning exercise for the elderly

With the growth of age, people's bodies are gradually aging, and they can obviously feel the decline of organs. Some old people are getting worse and worse, and they are often troubled by diseases. The elderly insist on doing morning exercises, which can delay aging and improve immunity. Next, I will introduce the six benefits of morning exercise for the elderly.

Nowadays, many young people like to sit at home and play with electronic products, which will not only grow meat, but also be bad for their health. Sticking to exercise and fitness has many benefits. Having a fitness method that suits you means that you have succeeded more than half. Even otaku can exercise muscles at home. Let me introduce you one by one.

Essential fitness work for otaku and otaku

Push-ups strengthen chest muscles

Push-ups are mainly to exercise our pectoralis major muscles. Boys and girls can do push-ups. Push-ups can be done anywhere in the house, whether in the living room or dining area. Just find two independent stools, one on the left and one on the right, supported by both hands, and you can bend over in the chair. 12 is one group. You have to do three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

Sitting posture with belly in and legs up.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

Biceps lifts healthy hands.

This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

Hold the wall and squat for healthy legs.

You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, so that you can exercise your legs when you squat, and you can also eliminate excess fat in your legs and make your legs look better. 15 group, do three groups.

Bend over, row a boat and exercise your back.

The action of leaning over and rowing can exercise our back, which can not only increase the strength of the back, but also effectively reduce the fat on the back and make the back more beautiful. Find an open space at home, stand and take two bottles of mineral water, just like lifting dumbbells, with your knees slightly bent, your back bent, and your chest raised. Rely on your back to lift the mineral water with your hands and shrink your shoulders at the same time. 12 group, do three groups.

Push-ups enhance waist strength

This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.

How can exercise and fitness prevent chronic diseases?

Physical exercise can improve the regulatory function of the nervous system, improve the ability of the nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body.

1, driving vitality and rejuvenating.

Morning exercises are held when people just wake up from sleep. After a night's sleep in bed, people are in a relatively static sleep state. The joints, muscles and ligaments of all parts of the human body are stiff and inflexible. After morning exercise, the sleeping cells in all parts of the body are awakened, which makes the stiff and dormant body flexible at the joints, and the old people are refreshed, refreshed and energetic in the new day.

2. Improve the nervous system

Scientific morning exercise can improve the nervous system function of the elderly, and the elderly can improve the functional level of the central nervous system, improve the strength, balance and flexibility of the body, and improve the conversion ability of excitement and inhibition of the cerebral cortex through morning exercise. Physical exercise can make nerve cells get more energy and oxygen, and make the brain and nervous system get enough energy and material guarantee in intense work.

3, refreshing, eliminate tension

According to research, brain cells need 10 ~20 times more blood than muscle cells when working, and the oxygen consumption accounts for 20%~50% of the whole body's oxygen consumption. Scientific morning exercise can make the process of brain excitement and inhibition alternate reasonably, avoid excessive tension of nervous system, and make the elderly get rid of fatigue, clear-headed and quick-thinking.

Step 4 enhance physical fitness

In addition to the above, insisting on morning exercise can also help the elderly improve the function of the exercise system. If the elderly often do morning exercises, it can effectively improve the oxygen storage capacity of muscle tissue, improve the energy supply of muscle tissue and enhance the endurance of muscle tissue, so as to thicken fat fiber, increase the volume and strength of muscle, improve flexibility, make muscle developed and strong, and help the elderly improve their physique and enhance their immunity.

5. Improve bones and prevent osteoporosis.

Morning exercise can also improve the nutritional status of bones, enhance substance metabolism, increase the organic components of bones, and improve the elasticity and flexibility of skeletal muscles and joint ligaments, thus improving the bending, stretching, bending, compression and torsion properties of bones, and also improving the transportation range, flexibility and accuracy of joints and ligaments. It can help the elderly to prevent diseases such as osteoporosis.

6, remove toxins from the body

In the process of morning exercise, the elderly accelerate the blood flow in the body and generate heat energy. When the body gets hot, the pores of the whole body open and sweat gushes out from the pores. Some toxins accumulated in the body are excreted with sweat, and the body becomes clean.

Old people have more leisure time after retirement, but their physical condition is not as good as before. Proper exercise for the elderly after getting up in the morning can effectively strengthen the body, refresh the mind, delay aging and make you full of vitality all day. It is suggested that the elderly choose some softer exercises to avoid sports injuries such as fractures and waist flashing.

Fitness exercise cloudy day morning exercise at home 2 indoor exercise.

1, aerobics

Aerobics can be done not only outdoors, but also indoors, which is suitable for all ages and has a very good effect. It's hot in summer, so you can buy some DVDs of aerobics classes and follow the music by yourself. You can easily consume 365,438+05 calories, which is faster than other aerobic exercises.

Step 2: Step machine

Aerobic exercise can also be done indoors. Treadmill is the most popular indoor aerobic exercise. The amount of exercise is not very large, but it can consume 325 calories per hour! If there is no treadmill at home, pile it up in wooden boxes or magazines and trample it up and down, but pay attention to safety.

3. Indoor bicycles

Bicycle can be said to be a very common mode of transportation in our daily life. Indoor bicycle is very popular as a tool to lose weight and keep fit. The advantage of cycling is that the level and range of exercise are relatively tight, and you can adjust it yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.

Step 4 jump rope

Some people like to jump rope indoors. As long as it doesn't affect neighbors, you can skip rope indoors without the scorching sun. Skipping rope is the most familiar thing for each of us. Almost everyone has played it, but do you know that the amount of exercise for skipping rope is quite high? If calculated by the hour, skipping rope can consume 525 calories.

5. Floor exercise

The simplest weight-loss exercises are push-ups and sit-ups, which are also two kinds of weight-loss exercises that will not be out of date. Push-ups can exercise the muscles of the chest, abdomen and arms, and sit-ups mainly exercise the waist and abdomen.

Running is a common form of exercise. I believe many friends who insist on running know that it is necessary to do warm-up exercises. It is important to warm up before running. Keeping warm-up has many advantages. Let's give you a detailed introduction. Interested friends can come and have a look or recommend them to friends around them.

Warm-up exercise before running

1, head movement

For stretching the neck muscles, the first two eight beats are front (bow down), back (head up), left (Zuo Zuo) and right (right), and the first two eight beats circle from left to right or from right to left respectively. 4×8 beats. Requirements: from small to large, comprehensive and active.

2. Chest expansion exercise

Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4×8 beats, requirements: keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and exert appropriate force.

3. Shoulder movement

Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.

4, waist and abdomen exercise

When you hear the "Prepare" command, your left foot is slightly wider than your shoulders, your legs are straight, your arms are horizontally extended to both sides, your palms are down, your upper body posture remains unchanged, and your upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. 4×8 beats. Requirements: the left and right rotation range should be large, the legs should be straight and fully extended.

5, lunge leg press

When you hear the "Prepare" command, take a big step forward with your left foot and touch the ground with your thighs parallel to the ground. The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 3, 4×8 beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.

6, servant step leg press

On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4×8 beats are the same, but in opposite directions.

7. Knee joint movement

When you hear the "Prepare" command, your feet are together, your knees are slightly bent, and your fingers are naturally put together on your knees. The first two 8 beats should squat and stand up, and the last two 8 beats should circle from left to right, from right to left, or from inside to outside and from outside to inside. Practice 4×8 beats. Requirements: the scope should be large.

Step 6 lift the laundry bag

Washing clothes is a helpful and energy-consuming housework. You can also lose weight by using a laundry bag full of dirty clothes before washing clothes. Lift the laundry bag directly, don't let it touch your body, and then put it down, so that you can fully exercise your arms, shoulders, chest and abdomen.

7. Climb stairs frequently

Jogging along the stairs is a good aerobic exercise. Generally, the stairs are indoors, and there is no sun at all, so don't worry about tanning. The specific method is: climb the 6- 12 stairs as quickly as possible, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you can try to skip it step by step and lose weight better.

8. Press the chair

You can do this exercise at any time, whether at home or in the office. Find a chair to sit up straight, put your hands on any armrest, put your feet flat on the ground, then pull your body up, slowly count to 10, and then resume sitting. Repeat this action repeatedly to exercise your back muscles.

Benefits of indoor sports in summer

Because it is hot in many places now, it is best for people not to do too much high-intensity exercise in fitness exercise. It is best to move from outdoor to indoor; Patients with chronic diseases who need rehabilitation training should not stop exercising because of the hot summer, but shorten the exercise time or reduce the intensity appropriately; Sun protection and drinking plenty of water are two magic weapons for body protection.

In summer, the temperature is high and the human body consumes a lot. It is suggested that summer fitness should pay special attention to the amount of exercise, and it is best to keep exercising for about 30 minutes every day. Of course, people who are willing to lose weight can extend the exercise time to about 40 minutes.

The outdoor temperature is too high in summer, so choosing indoor exercise is more suitable for ordinary people to store enough physical strength. In summer, ultraviolet rays are strong, so choosing indoor exercise can protect the skin from injury. If you have professional fitness equipment, it will also help to keep fit.

Summer sports clothes are also exquisite, cotton underwear is the best, the looser the style, the better the heat dissipation performance; The lighter the color, the less likely it is to absorb heat.

The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, experts recommend drinking 800 ml of water half an hour before exercise. If you exercise for more than 30 minutes, be sure to bring a bottle of water. It is best to supplement salt, but not too much salt, which tastes slightly salty. Eat staple food or fruit an hour before exercise. After exercise, it is recommended to drink a small amount of water many times, or add salt in moderation. In addition, don't eat too many cold drinks after exercise, otherwise it may cause stomach discomfort, and don't take a cold bath immediately. Before taking a bath, you should walk slowly and rest for about 10 minutes.

These are the benefits of indoor sports in summer. People's exercise in summer is easily influenced by the weather. In order to be healthy, many exercise habits and ways need to be changed. Many outdoor sports need to be transferred indoors, which is beneficial to health.