When should you start learning movement childhood boyhood??? New research shows that: 25 ~ 30 years old should study movement. One aspect of this phase in life to face a variety of tests, we need to exercise to relieve pressure, keep healthy, on the other hand, after the adult form of exercise habits, will accompany lifetime, we will be more easy to enjoy the happiness of the movement and confidence. Even if the last movement has been and you missed, 25 years old, 30 years old, 35 years old ... ... Your actions now becomes the sports beauty!
Course 1 dynamic balance exercises
Thought? Play bad golf, possibly because the body equilibrium ability is poor, lack of flexibility. Fortunately, no matter from what began, balance ability possible through strengthening exercises, and balance exercise is also a good mental exercise.
Key words: dynamic balance
Balance is the limbs, muscle coordination through the brain command action, balanced, stable relationship. The dynamic balance is in the process of movement to maintain body balance. Balance ability to be improved substantially, it must be in motion exercise, dance, yoga, Tai Chi can contribute to the development of dynamic balance, and effectively increase the flexibility and reaction force.
Practice Course
The first order: standing on one foot ( class 5 minutes per day ) can not only improve the balancing capability, but also to exercise abdominal is very good. You can close your eyes, to increase the difficulty.
Second step: swing ( class 5 minutes per day ) knees slightly bent, feet apart, and hip width. Inhale and slowly raise the arms to chest height. At the same time, the center of gravity on the toes to keep balance. Then the arm swing and the backswing and expiratory, allows the center of gravity down to heel. Repeat 10 ~ 20 times, at least three times a week.
Elective courses: Dance
Dance is not only physical performance, but also mental gymnastics. Every time dancing in front of his quiet for a few minutes, to do fine demonstration in mind, imagine leg, arm joint and muscle, skeletal match each other to complete the action through the imagination, you'll find out progress very quickly. In fact, many sports master before exercise has rehearsal habits, excellent tennis players not only can preview their batting action will imagine each other movements. Sports to play a role in brain must cooperate with, imagine the beautiful can often do more beautiful.
Course 2 aerobic exercise
Climbing began 10 minutes behind, running less than 5 minutes to pant for breath, watching others play tennis graceful, beautiful clothes, try but worry about physical is not, how to change each time the sport was first defeated situation? With aerobic exercise to lay the foundation, to elevate the sport confidence!
Key words: strength
Think of high school 800 meters testing, now also feel the heartbeat straight nausea? Don't worry, true aerobic exercise is to get your heart beating under the range of more powerful, and it is a gradual process. Aerobic exercise intensity can be measured through the target heart rate, target heart rate = maximum heart rate ( 220 - age ) 60% ~ 85%, for" born not sport" for us, just started moving target heart rate reaches a maximum heart rate of 40% ~ 50% to.
Heart rate determination approach is accurate, but each time the motion before and after exercise are in need of heartbeat more trouble, we recommend a simple 2 self-test method:
1" conversation": movement occasionally and his word, if we can use the normal rhythm speaking in full sentences, and can keep breathing even free, the specification is in moderate aerobic exercise state, if the pant for breath that exercise intensity is too large, the body hypoxia, should slow down.
2" feel type": a sense of self is to master the exercise volume and intensity index. Breathing, heartbeat, shortness of a little bit body heat, pale reddish, body sweat, show that moderate exercise; if there is obviously flustered, shortness of breath, chest fever, dizziness, sweating, terribly fatigued, indicating the movement of transfinite. If you exercise remained in the" keep a straight face the heart not jump" degree, then your exercise intensity is too low.
Practice Course
The first step: go ( Class 3 months ) weekly 3 ~ 4 times, each time 30 ~ 40 minutes: to gradually improve the function of heart and lung
Second step: running ( Class 1 to February ) every week 3 ~ 4 times, each time 30 ~ 40 minutes of moderate speed. ( burns 122 calories, 49 of calories from fat. Purpose: ) further improve heart and lung function, enhance confidence in sports
Elective courses: swimming
Swimming is a good aerobic exercise. Extremities and spine joints in water will not suffer from the ground reaction force, is not easy to be injured, in favor of the skeletal system of flexible and pliable. There is evidence that adult girls swimming ability than does infant girls difference, adult beauty learning slow reason is fear psychology, two is a question of pride. Recommendations in the pool people and less time about coaching individual learning ( such as in winter ), preferably about female coach, practice more attention.
3 on the practice course
A movement will hurt his ankle, pull the knee, why I always injured? Because I lack of exercise, because of weak! Not good at running, don't love dance, we in the lower limb joints, bones without movement, after the age of 30 are more prone to osteoporosis.
Key words: Gu
" On practice" refers to the movement through strengthening pelvic and joint strength, let us at the age of 30 years, 40 years, 50 years of age ... ... Still do run and jump to sports beauty. Almost all jumping exercise can increase strength. Jump, can increase bone density, reduce the probability of occurrence of osteoporosis, vertebral bone calcium content will average 13% increase in six months.
Practice Course
The first order: leaping upward ( class 5 times a week ) to jump on one foot. A day can only jump 5, 5 days a week. To squat position, then possible to jump, more Gao Yue, falls, still a sit down, a Zhou Jia 5 to practice every day until to 50 jumps.
Second step: Mobile jump ( class 5 times a week ) to jump and move the body, to imagine themselves as Jordan as a trapeze.
Elective courses: volleyball
Volleyball is played by hand, it is the most complete skeletal exercises. A bend time, batting, Gao Yueqi.
Course of 4 forced exercise
Modern life even men are useful when fresh strength, women seem to be more without the use of force. Life is really no hard thing?" Forced" to study found that women are especially useful, whether" forced" about whether a woman can stay young and healthy. So in order to health and beauty of our more to do with the power of sports beauty.
Key words: force
The so-called hard, through appropriate exercises to increase our muscles, burn fat, generate elastic body lines, while strengthening the cardiovascular function, reduce the risk of diabetes, reduce body" bad cholesterol" content", raise good cholesterol" content.
Practice Course
The first order: belt tension exercises ( class hour weekly 2 ~ 3 times ) by pulling with a small force of pull exercises, arm, leg exercises should be.
Second step: gym equipment practice ( Class 2 to 3 times per week ) to select smaller forces group exercises
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