Most suitable to do in the fall of the three movements

Autumn, the most suitable exercise, especially outdoor sports. This makes a lot of people other than hiking, mountain climbing is the best option, of course, not only fitness, but also the hearts of the release of the pressure off a bad mood. May also pay attention to the local mountain Oh, not blindly fitness.
Note:
The elderly and infirm, not only emphasizes the health effects, long-time low temperature to avoid the morning and evening, climb speed to slow down on the time available to change clothes to meet the air temperature. Hypertension, coronary heart disease and other patients have to do what is on to prevent any eventuality.
Role:
Lung ventilation and lung capacity can increase blood circulation enhanced brain blood flow, urine acidity increased. Autumn climb, due to the unique climate, the physiological function of the human body has many benefits. Within a certain range with a high rise, the atmosphere of hydrogen ions and is called "air vitamin" more and more negative oxygen ions, combined with lower air pressure, can promote the physiological function of a series of changes for the asthma and other diseases can also play the role of adjuvant therapy, and can lower blood sugar, increased hemoglobin and red blood cell anemia, the number of patients.
Jogging
Exercise is absolutely indispensable to run, and not only as a warm-up jogging is a good weight loss aerobic exercise, especially jogging basically no limitations in that can run, there is wood there?
Jogging is also a very good fall sport, can enhance blood circulation, improve heart function, improve blood supply to the brain and brain cells of oxygen supply, cerebral arteriosclerosis, the brain can work. Running also effective in stimulating metabolism, increase energy consumption, contribute to weight loss fitness.
Of course, jogging in the process of actually experiencing "air bath." If people are often in polluted air, the spirit will feel fatigue, weakness, reduced efficiency. Therefore, whether healthy or ill, should be more activities to the outdoors activities, and more fresh air.
Cold water bath
The so-called cold bath, is to use cold water bath between 5-20 ℃. Cold bath of health effects is very obvious. First, it can enhance the excitability of nerve function, making the bath after the spiritual refreshing, clear-headed. Second, the cold bath can enhance the body's resistance to disease, has been called "vascular gymnastics." Third, the cold bath also helps enhance the digestive function, chronic gastritis, ptosis of the stomach, constipation and other diseases have a certain role of adjuvant therapy.
Cold bath exercise must take a gradual approach: the fall of the temperature gradually decreased, the body is very sensitive to cold and cold water. Cold bath should be gradual, including bathing area from the local to the body, from high to low water temperature and bathing time from short to long.
Common cold bath in the following four categories: head, face and bath, that is, wash your hair with cold water wash; foot bath, the feet immersed in water, the water temperature from 20 ℃ around gradually dropped to about 5 ℃; sponge bath, that is, with a towel brush dipped in cold water, not too fast and hard, not too long time, enough is enough; shower, start with the starting temperature of about 35 ℃, gradually reduced with the water bath.
Must be noted that cold bath is not suitable for everyone. Some people's skin sensitive to the cold water, cold water will have experienced allergic symptoms such as rash, purpura and other students, such idiosyncratic people can not be cold bath. In addition, severe hypertension, coronary heart disease, rheumatism, cavitary tuberculosis, sciatica, and fever patients should not be a cold shower.

Beneficial fitness sport climbing to bring six benefits

Rock climbing, believe very friends did not try, because this is not general movement, it takes courage and boldness. Don't look at it so difficult to close, in fact it benefits more! Though safety measures to do enough, you have the confidence to challenge yourself?

You may put the rock climbing to be dangerous, but do not be afraid, as long as the safety measures to do well, guarantee you no danger of anything going wrong! Here to help you count rock climbing which benefit to have!

Rock climbing has the following six major advantages:

The increased flexibility and coordination. Flexibility&Coordinationofmindandbody) this is the point of climbing ability, its importance more than physical ; foreign medical field, will be used to treatment of children climbing muscle development and hand, eye, body coordination training.

Strengthen physical ( Strength) rock climbing is to trick balanced force and beauty, and to load their weight, against gravity, this thing, but don't lose the boy girl.

The concentrated force (Concentration ) at the foot of the perfusion to follow God rocks, pay attention to the body on the rock displacement in every detail, can train a person to concentrate.

The initiative ( Initiative) when they rely on the climbing rope to bear weight," hang" on the high rock or rock tower, is to give up, continue to? Have not only the courage can describe, and willpower, sense of honor, and self determination.

The confidence (Self-Confident ) than the face of their height is at least 3, 4 times the rock field, still resolutely to difficulties in concentric natural than ordinary self-respect and self-confidence.

The sense of balance ( Balance) called on the rock walk "Spider-Man, walking posture is the" three basic points fixed point moves ", rely on the sense of balance!

Outdoor climbing reducing fat has no company quantity

Mountaineering seem very simple, but even the most simple went up into the mountain, and mountain is has the skill. Today small make up for all seek to some tips, giving everyone in the fitness provides a set of scientific, can reduce fat thin body climbing method. Entertainment fitness weight three-no mistake!

To outdoor climbing, to open in nature to reduce fat thin body!

Mountaineering belong to aerobic exercise, can make the blood protein increased, enhance immunity, and help the toxin inside body timely eduction body. At the same time, stimulative metabolism to burn fat, therefore accelerating of thin body styling mountain has a unique efficacy.

Up the hill before warm-up

Up to remember the warm-up before. Because began to climb the mountain exercise, not immediately, must want to exercise increase gradually, and then according to certain breathing rate, increase gradually strength, which can avoid breathing in sports mutations. Warm-up act in the waist, knee and ankle, action not repeated shell shock.

1. The waist: stand, bipod distance legs slightly wider than shoulder-width, hands cling to side leg, back playing straight, body press.

2. Activity knee: your knees and hands on knee, clockwise and counterclockwise rotation.

3. Activity ankle: stand, focus on one leg, another leg tiptoe touchdown, after the first clockwise rotate counterclockwise.

Mountaineering intensity

Test said, mountaineering when consumed by a fat than other sports. Weight about 70kg man, if 2 kilometers per hour speed at 70 degrees slope as the hillside climbing 30 minutes, he energy use is about 500 kilocalorie, this is equivalent to 50 meters per minute speed in the swimming pool to swim the 45 minutes, or equivalent in the gym continuous do 50 minutes boring abdominal muscle practice. If want to strengthen adipose body effects, best can keep climbing a week 3 ~ 4 times advisable.

Take special remind is, not mountaineering intensity bigger is better, the science of climbers on strength requirement is let heart rate (220 - remain in age) x 60 to (220 - age) x 80% times/min. Therefore, in the process of mountaineering such as feeling heart uncomfortable or too tired, please stop to measure his heartbeats.

One way to relax

After climbing to timely relax the muscles, otherwise likely legs, thighs to bilge painful or aches wait for a phenomenon. Because after motion, more or less will in the body produces some by-products --, lactic acid, make muscle stifness sore. Timely muscle relaxation, reducing fat body effect will be better. Relax can view appears easily ache parts (waist-to-hip, leg), stretching and relax. Every movement static tensile 10 seconds ~ 30 seconds, two side alternately.

1. The waist sides: feet more than hip, body opening sideways, both hands it in a straight line, perpendicular to the ground.

2. Rump: feet apart, front leg knee stand before and after playing straight, stifles bending, the focus back, back playing straight, body is 30 degree Angle.

3. Leg sinews group: feet apart, front leg knee stand before and after playing straight, tiptoe reminds, the stifles bending, back straight to play for the center, hands down hip foreleg tiptoe touch, try to get close to the side before ham chest.

4 the side before ham: single leg support, ipsilateral ahold ipsilateral ankle, as close to the hips, heel support legs bent, another side arm outward open, balance.

5. Crus: before your feet apart, find a fore anchor, tiptoe lift, heel trample on the ground, hind feet slightly from the ground, body weight forward, both hands to balance.