It’s almost the New Year, have you worried about whether your belly will be big after the New Year?Will your face round again?According to the National Health and Health Commission, even if it is not afraid of fat, it is not a healthy lifestyle for seven days.The method of holiday exercise can be divided into four categories: aerobic exercise, muscle strength exercise, flexible tensile extension and physical activity exercise.See

Aerobic exercise

Medium -strength aerobic exercise can consume a lot of calories, can effectively promote cardiopulmonary function, and gradually improve exercise capabilities.Seven -day holidays can be selected for aerobic exercise, 30 to 45 minutes each time.

★ Walking away

Walking is not walking, requires a big step to go quickly. The stride reaches half of the height. It is best to reach 120 times/minute.Pay attention to walking posture, speed up breathing and heartbeat, sweat slightly, and reach the state of medium -strength aerobic exercise.

★ Jogging

Jogging is called the king of aerobic exercise.Choose the exercise intensity that suits you, do not require fast speed, persist for 30 to 45 minutes, and you should sweat slightly.

★ Cycling

It is very suitable for obese people, and the pressure on the knee joint has been reduced a lot.The medium -intensity cycling reaches the acceleration of breathing heartbeat, sweating slightly, slightly tired, can speak but not sing.

Other aerobic exercises, such as swimming, playing, climbing, etc., can choose according to their own situation.

Muscle strength exercise

Muscle strength training is a good weapon to fight aging. It is especially important for the elderly and women, but it is also the easiest to be ignored.Each exercise of five major muscle groups is mainly used to use small impedance muscle endurance exercise.Each muscle group choose one action, 15 to 20 times per group, and do 3 groups.

★ Hip -leg muscle strength exercise

Human legs are old first, and the exercise of leg muscles is particularly important.Calcium supplementation for the elderly is only providing material elements, and training leg muscles is the focus.Teach everyone three legs to practice, from easy to difficult.

① Sit down the chair: The weak can choose this action, 15 to 20 times per group, and do 3 groups.

② Squats with bare hands: 15 to 20 times each group, and do 3 groups.

③ Elastic rope or dumbbell squatting: 15 to 20 times per group, do 3 groups.

★ chest muscle strength exercise

Select a push -ups to exercise the chest according to your own conditions, upper push -ups, standard push -ups, and lower oblique push -ups.Each group 15 to 20 times, do 3 groups.

★ Back muscle strength exercise

Stretch or dumbbells (mineral water can also be) leaned over the row, 10 to 20 times in each group, and made 3 groups.

★ Smooth exercise of the waist and abdomen

Choose two movements to exercise the waist and abdomen: touch your knees and hip bridges.Each group 15 to 20 times, do 3 groups.

★ Shoulder muscle exercise

Choose elastic bands or dumbbells, 15 to 20 times in each group, and do 3 groups.

Flexible tensile extension exercises

Flexible tensile stretching can maintain the elasticity of soft tissues such as tendon, muscle and ligaments. The range of human joints will increase, and joint flexibility will also be enhanced.

★ Stretching on a chair

It is very suitable for stretching while watching the Spring Festival Gala, alleviating the joint stiffness caused by sedentary, and the soreness caused by poor blood flow from the lower limbs.Three actions can be done repeatedly.

① Sit up and lift your legs: Sit up and lift your legs for 5 to 10 seconds, change to the other side, and do 10 to 20 times on each side.

② Siter Turn: Persist in 15 to 30 seconds, do it on the other side, and do 5 to 10 times on each side.

③ Siter to lift the hook: Sitting and holding down for 3 seconds to let go, follow the feet to hook your feet for 3 seconds, and then repeat 15 to 20 times.

★ Stretch on the bed or cushion

Suitable for morning and evening exercise.The back of the thigh, the back stretch, the inner stretch of the thigh, and the abdomen stretching: each stretch movement is 15 to 30 seconds. The four movements are one cycle, which can be used as 3 cycles.

★ Standing stretch static stretching (suitable for stretching after exercise)

Stretching the front side of the arms, stretching shoulder and triceps, and stretching of the outer and front side of the thigh.Each stretching action is 15 to 30 seconds, and the four movements are one cycle, making 3 cycles.

Increase physical activity exercise

Drag the floor for 15 minutes per day, which is equivalent to the amount of 2,000 steps at medium -speed walking, which can consume about 60 kcal of calories.Try to choose to walk or ride a bicycle as much as possible, it can also increase the calorie consumption to prevent the emergence of “over -festival fertilizer”.

Data: published by the National Health and Health Commission Shanghai