National Day 7-day fitness program designed for lazy people
2022-09-21 00:04:06
The rhythm of “every festive season, fat N pounds†is not unfamiliar to most people. A rare National Day holiday will inevitably lead to no eating and drinking, no potato sofas, no sleep, no staying up late.
The key is how to make use of leisure time for some easy exercises during this vacation.
Here we have designed a simple holiday sports watch for you. It takes less than 20 minutes a day to exercise physically and easily.
1: The neck is stretched. Keep your shoulders motionless and turn slowly to the right to the maximum angle. At this time, the muscles on the side of the neck will be stretched. Stay properly and then restore. Then do the other side
Here we have designed a simple holiday sports watch for you. It takes less than 20 minutes a day to exercise physically and easily.
1: The neck is stretched. Keep your shoulders motionless and turn slowly to the right to the maximum angle. At this time, the muscles on the side of the neck will be stretched. Stay properly and then restore. Then do the other side
2: Neck stretched back. Lower your head and move your jaw as close to your chest as possible. At this time, the muscles in the back of the neck will be stretched. Stay properly and then restore. This action stretches the muscles in the back of the neck, which is very suitable for people who often use computers.
3: Back stretch. Kneeling position. Sitting on the heel, the body bent to the thigh, while the arm stretched as far as possible, the back was an arc. At this time, the back muscles, especially the lower back muscles, will have a feeling of being stretched. Stay properly and then restore
The much-anticipated National Day holiday is coming soon. Want to go out to play, where are many people, home TV watching, playing mobile phones, playing accustomed, push mahjong, it sounds like it is good, just wait for the blessing. Better take time to exercise. work out? Many people are afraid that they will think that it will take too long to rest. In fact, exercise is not as hard as you think. We invited Xu Kai, director of the Laboratory of Sports Health Department of Nanjing University of Physical Education, to help you! Don't be afraid of emotions, because this plan is for lazy people!
DAY 1
Start with stretching
On the first day of a long vacation, after getting a lazy sleep, first do some housework. This can be seen as a "quasi-exercise." Then start with stretching. In simple terms, stretching is stretching. Where do we need to stretch, where is the acid soft pull. Modern people most need to stretch the neck and waist. How to stretch it? As shown in the right figure 1, 2, and 3.
Each action lasts 10-20 seconds, then relax for 10-20 seconds, then repeat, you can do 3-4 groups. The essentials of action are to slow down. After doing 3 actions, it takes about 5-10 minutes. Do not underestimate this 5-10 minutes, this may be the beginning of your regular long-term fitness.
Take a walk
DAY 2
Do a little simple exercise today. Go downstairs after dinner. Also do not have a lot of exercise immediately after dinner. Wash the dishes, wipe the table, take a break, and for an hour, take a walk in the yard.
Perhaps you will find a lot of people running in the community, but you are just starting to exercise. Don't run as fast as they do. Take a 10-minute walk. Don't get up for a moment and jog for half an hour. Unless you have a great determination to start exercising, it's not good if you're too tired or too strong, and then you're not interested in continuing.
DAY 3
Do some push-ups
Is there a dinner tonight? Well, let's do some strength exercises in the afternoon. Strength exercises are not terrible. Let's start with some simple freehand exercises. In the early stages of fitness, the main focus is on cultivating interest, and the effect of exercising with time will only appear. Do some push-ups, it's easy. A group of 20 to do 3 groups. If a group cannot do 20, it means that this action is too difficult for you, and we have to change the simple action. For example, when doing push-ups, instead of toe support, changing to the knees and kneeling on the ground, there is a simpler alternative.
Climbing
DAY 4
After three days of exercise, would you like to rest today? Persist! Today can be a different way to fitness. Go out to climb a mountain, or cycle around the suburbs, or simply hike. Get ready for boiled water. If you have a long time, you can add some salt. Mineral water is also OK. All kinds of fruit juice can be avoided. Sports drink? It's for people who have a long, intense workout. If you want to lose weight, don't drink it. Also, after walking home, do not forget to do stretching (Teach you on the first day) so that you can recover faster, or you may find leg pain the next morning after climbing the mountain.
Continue stretching
DAY 5
Stretch can be done in the same way as in the first day, but you can add points, such as thighs and calves.
Thigh stretching essentials: Take the left leg as an example. Supine, bend your left leg, place your hand on the thigh near the armpit, and pull your left leg toward your chest. The muscles on the back of the left thigh will be stretched. Stay properly and then restore. Do it for the other side.
Leg calf stretching action essentials: a big step forward in the right leg, both toes forward. The right knee is slightly bent, the left leg is straightened, and the body is under pressure. At this time, the muscles on the back of the left lower leg will be stretched. Stay properly and then restore. Then change the opposite side.
Take a walk
DAY 6
After five days of exercise, you must have guessed today's task. Like the next day, take a walk. It takes about 10 minutes. Of course, if you are willing to extend 3-5 minutes, it's better.
Sit-ups
DAY 7
The last day of the holiday! Continue to do a little strength exercise, for example, you can add some sit-ups. If sit-ups can't do that much, then as long as the shoulders are off the ground, it doesn't need to sit up completely. In short, don't be too tired. 7 days is just a beginning. Afterwards, sports can gradually increase.
Measured, you insist on
In this way, you have actually insisted for a whole week. Congratulations, this is the beginning of your regular exercise. Xu Kai summed up for us:
1. There are three main aspects of fitness: aerobic exercise (walking, jogging, cycling, etc.), strength exercises (push-ups, sit-ups) and pliability exercises (stretching).
2. Walk 3-4 times a week, strength exercises 2-3 times a week, flexible practice can be done every day. This can be done in specific ways: Take a walk on week one or five, do small exercises on February 24, and be flexible every day. The weekend can be changed for something else to play.
3. In the initial stage of fitness, it can be 10 minutes each time, and gradually extend to 20-30 minutes later.
4. If you're tired, you'll be tired. If you're tired, you'll need to reduce or reduce the amount. It's important to do it.
5. After you start exercising, you need to stick to it for a long time. Many effects are not immediately visible, but as long as you insist on it, you must have an effect.
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