4hw.com.cn: exercise and fitness are more and more popular. Many people pay attention to exercise and health preservation. Summer is the best time for health preservation. Xiaoshu is the fifth solar term in summer. What kind of exercise is suitable for Xiaoshu?
What sports does Xiaoshu do well
The solar term of Xiaoshu is suitable for healthy walking
Healthy walking is a kind of sports mode between running and walking. Because of the simple way of sports, no accidental injury and other reasons, it is very popular with the majority of sports fans, especially suitable for the elderly to participate. Healthy walking has a moderate amount of exercise, low technical requirements and no equipment restrictions, which has a good effect on strengthening leg muscles and improving cardiopulmonary function. In summer morning and the evening after sunset, it is a good time for healthy walking, especially in the evening, which can not only help digestion, but also cool, with more than one stroke.
Xiaoshu is suitable for jogging in water
Jogging in the water is good for the summer. Water jogging can not only feel cool water temperature, but also evenly distribute body load, which is a little bit more obvious than running on land. In the ground, every mile of running, each foot of the athlete needs to hit the ground 1000 times or so, the foot, knee and hip will be shaken, so it often causes muscle sprain or ligament strain; in the deep water, the vibration of the lower limbs is 0, so the above accidents will not occur.
The solar term is suitable for Aerobics
In the hot summer, if you want to have a sweat sports, aerobics is a good choice. You don't need any special equipment, as long as you have music or fitness video. Aerobics in summer can achieve good weight loss effect, improve cardiopulmonary function and relieve mental pressure.
The solar term of Xiaoshu is suitable for arm running
Arm running is a relatively new sport, which is simple, suitable for all ages and popular. Arm running often can delay aging, prevent cardiovascular disease, improve immunity and enhance physique.
Water jogging can effectively reduce weight
Slow water is especially suitable for obese people. Because the density and heat transfer of water is greater than that of air, the energy consumption of jogging in water is more than that on land, which is an effective way to lose weight. Jogging in water can not only remove the excess fat in the abdomen, but also make the legs long and fit. As a result, water jogging is also very suitable for beautiful women.
The solar term is suitable for swimming
The solar term swimming is not only a sport that can cool off the summer heat, but also a very beneficial exercise for the health of the lungs, because swimming can exercise the lungs, make the lungs healthy, breathe smoothly, and toxins are discharged from the body. At the same time, the buoyancy of the water can reduce 90% of the body weight, relax the joints of the whole body, and stimulate the lymph nodes Detoxification, swimming exercise has a very high demand on people's breathing, can make the lungs get exercise.
Principles of Xiaoshu regimen
1. Spiritual recuperation
Pay attention to 'peace of mind' and keep calm.
2. Daily care
In order to prevent heatstroke, it is necessary to avoid exposure to the sun and prevent heatstroke. It is also necessary to avoid cold wind after sweating, cold and joint pain and other diseases due to the invasion of cold pathogen. It is necessary to take a rest, take a proper nap, and keep energetic and comfortable.
3. Sports recuperation
You can choose morning or evening in the river, garden for low-intensity exercise, such as yoga, walking, etc., to avoid sweating after exercise. One thing we should remember: scientific water supplement is essential in sports.
4. Diet care
It's better to eat warm and soft food. It's not allowed to eat cold food willfully. You can drink more hot rice soup, hot porridge, mung bean soup and so on to nourish your stomach and promote your body fluid, and benefit your qi and heat.
The best way to avoid summer heat
1. Try to be calm in the heat
As the old saying goes, "calm your mind and cool yourself naturally". Xiaoshu health care needs to control mood fluctuations. When you are upset, you can listen to lyrical and gentle music to cultivate your body and mind.
In my spare time, I do something I like and forget all the pressure. Psychological suggestion plays a great role in adjusting mood. When you feel upset, you can imagine pleasant pictures in your mind, such as endless grassland.
Meditation is also an excellent way to close your eyes and mind for 20 minutes a day, put your thoughts behind you, and guide yourself to imagine the positive things.
2. Avoid excessive exercise in Xiaoshu health care
In traditional Chinese medicine, we pay attention to Yang Qi in the summer, so we need to "move less and stay more still", especially for the elderly and children, as well as the people with weak constitution, we should avoid doing vigorous exercise in the summer weather, which will damage people's Yang Qi to a large extent.
But less movement doesn't mean that you can't move. When it's cool in the morning or at night, you can exercise gently, such as playing Taiji, walking, jogging. If you feel a little sweaty, you can't exercise until you're sweating. It's easy to cause dehydration.
Especially the patients with cardiovascular diseases should pay more attention.
3. Avoid exercise in the hot sun
Exercise time should be adjusted in the morning or at night as much as possible. The hot weather in the summer season makes people easily feel upset, loss of appetite, and unable to do anything to lift their spirits. At this time, if the sun is still exposed in the daytime, it is easy to cause exogenous invasion and heatstroke.