Fitness must be done according to what you can afford. In the park in the morning, the fitness plaza in the evening, and the gym on weekends, there are people exercising everywhere. Many people think that as long as they exercise, they will get better and better. In fact, this is a misunderstanding of fitness. Different ages, genders, physiques and even personalities and physical conditions are different, and the suitable sports and precautions are also different. How can different groups of people exercise more effectively? The following is an introduction to the sports for infants, teenagers, couples, men, women, and pregnant women.
Infant exercise
Solitary walking training
You can learn to walk from your parents at the beginning, because parents can support them at any time, and increase the number of children by dragging toys. Walking alone
Jumping training
Children can train on the edge of the bed and sofa, parents can shout passwords or play music to the child, let the child jump with the rhythm
Walking interference training
Walking in the way of pushing a toy or a small cart can add some disturbance to the baby’s walking and exercise the baby’s walking balance
Stair climbing training can exercise the coordination of children’s hands, feet and whole body movements, and can Choose a lower staircase and pay attention to your child’s safety at all times
Running training Parents can run first and let their children learn along with them. At sixteen months, they can walk normally
The game exercises the baby after the age of 2, and the basic movements such as walking, running, and jumping are becoming more and more flexible, and he can kick a ball and cross obstacles. Wait, increase the chance of standing on one foot
children’s sports
swimming
Over 6 years old, it can promote brain development, enhance cardiopulmonary function, and help grow taller. Be sure to be accompanied by an adult to ensure safety
Running
Doing more exercises before the age of 10 can improve the baby’s exercise Speed, enhance the comprehensive intellectual ability of limbs, high jump, avoid danger and strenuous exercise
Taekwondo
can be learned around 7 years old, exercise children’s muscles, physical flexibility and willpower, correct, scientific and reasonable
Rope skipping trains children’s jumping, speed, balance, endurance and explosiveness, generally from 3 pm to 8 pm.
Roller skating is about 3 years old. The guardian must accompany him to the end, and the protective gear must be fully equipped. Choose a smooth square, not on the road.
Ball After the age of 6, you can learn to play badminton and table tennis, and you can learn football at the age of 7-9. The best age for basketball is 6-16 years old.
Not suitable for sports , leapfrog, long distance running, fitness equipment, wrist wrench
youth sports
skipping rope
Lose weight, make the muscles of the whole body symmetrical and powerful, exercise breathing and cardiovascular system, be careful not to jump blindly, protect knees and ankle joints
Broadcast gymnastics
Improve cardiopulmonary function, promote blood circulation, sufficient oxygen It can also supply all parts of the body, and can also cultivate people’s correct body posture
Running
Running can stimulate the human body to grow taller, relieve the pressure of study, release energy, and insist on running can enhance physical fitness and promote sleep.
Table tennis table tennis can exercise the coordination and flexibility of hands and feet, so that the whole body function is fully mobilized and more energetic
Swimming can improve muscle strength and coordination, speed, endurance and joint flexibility in adolescents, do not swim alone
A moderate amount of badminton energy Promote the growth of young people’s height, can cultivate young people’s self-confidence, courage, decisiveness and other excellent psychological qualities
Football is conducive to cultivating the spirit of being positive, courageous, not afraid of difficulties, and hard-working. Scientific training, reasonable exercise load
Couples exercise
Yoga
Through this kind of physical and spiritual caressing, the two-person yoga achieves the unity of the soul and the body. It can also eliminate all kinds of fatigue and make body and mind free
Hiking
Hiking and camping is also the best way to test outdoor couples, walk at your own speed, measure your physical fitness scientifically, and pay attention to rest
Golf
More suitable for older couples or couples, can enjoy beer and sunbathe, also provides a great conversation environment for both of you
Swimming in the pool The skin-to-skin contact and friction will bring wonderful feelings to both parties, and it will bring more fun in learning, but be careful not to overdo it
Running is a The least complicated and the most convenient. The two of you can change your clothes and shoes at any time, and then go straight to the road
Bungee jumping needs to overcome a lot of psychological pressure, which can more or less reduce psychological fear , while declaring your sweet love to the world
Men’s Sports
Competitive Sports
Competitive sports represented by basketball and football, full of confrontation and competition, can exercise physical and mental quality, generally 1 to 2 times a week
Leisure sports
Table tennis and badminton are the main Represented leisure sports, focusing on skills and physical endurance training, suitable for exercising with companions in leisure time
Boxing Sanda
Boxing and Sanda are the most masculine charms, and are the perfect combination of strength and beauty , but more dangerous, must be well protected
Swimming, diving and swimming can enhance myocardial and lung function, lose weight and shape. You should warm up for 10 to 15 minutes before entering the water, and 40 minutes each time is the most suitable.
Outdoor sports such as hiking, mountaineering, camping, etc. are also worth participating. A few donkey friends, fall into the embrace of nature and relax both body and mind
Men’s exercise methods of different ages and different body types Men’s gym Weight Loss Program
Women’s Exercise
Yoga
Yoga can speed up metabolism, remove wastes from the body, restore the body, regulate and beautify the body, bring you elegant temperament, light body, and improve external temperament
Rope skipping
Girls who insist on skipping rope can get rid of excess fat on the legs, hips, waist and arms, grasp the time and intensity of skipping rope, and do warm-up exercises
Dancing
Dance can make people’s body curves more beautiful, is a good way to relieve emotions, is a healthy physical and mental activity, and has the effect of aerobic exercise
Aerobics can The bad physical posture is improved, forming a beautiful posture, but also showing elegant temperament and self-cultivation, giving people a healthy and upward feeling
Ball sports golf Balls, squash, fitness balls, billiards, badminton, etc.
Squats can effectively enhance the strength of the muscles and bones of the whole body, and can also allow women to practice Squats make the buttocks, and the back curve is more obvious
Pregnancy exercise
Pregnancy Period
to improve their own physical fitness, thereby improving the quality of egg cells. Recommended walking, jogging or brisk walking, yoga, Pilates, swimming, dancing, etc.
In the first trimester
Proper exercise will strengthen the protection mechanism of pregnant women, thereby protecting the fetus. Recommended walking, swimming, yoga, pregnant women exercise, toe exercise, ankle exercise, etc.
Second trimester
Promote blood circulation, increase the oxygen content in the blood, and eliminate the body’s Fatigue and discomfort, it is best to do a set of pregnant women’s exercises, no more than two hours
The third trimester helps to promote the fetus into the pelvis, helps to enhance endurance, exercise muscles, recommend walking, prenatal gymnastics, Climbing stairs, etc.
After giving birth, the new mothers will have enough milk, and the breasts of new mothers will become firm and elastic, which can improve blood circulation and eliminate excess milk. Fat
Parent-child games
Running, running, jumping, and jumping
can cultivate children’s limb coordination It helps to exercise the cooperation of the hands, wrists, elbows, hips, waist, legs and other parts, so that the whole body can be exercised
Playing with sand and water
On warm days, take children to Build different shapes of sand piles on the beach, and then add water to the sand to see the changes in the sand, you can use your imagination
Parent-child DIY
Recognize that you have the ability to change the external environment, and have fun from it, It trains the coordination ability between hand and eye, and promotes the soundness and maturity of brain function
The sounds of nature let the baby close his eyes and listen with his ears, and then talk about what sounds he hears, and the baby can learn to listen and imagine
middle-aged and elderly exercise
Taijiquan
Combining breathing to guide Dantian internal rotation , every movement starts from the dantian consciousness, the mind turns, and the whole body moves completely, completely organic
Jogging
Choose jogging every morning, mainly jogging, do what you can, and take walking , run alternately, the speed is based on your own comfort.
Square dance
Don’t dance too fast. If you feel unwell such as heart palpitations, chest tightness, shortness of breath, dizziness, etc., you should sit down and rest for a while
Particular attention is paid to the issue of shoes. Choose a pair of sneakers or dance shoes that are suitable, the front of the sole should be soft, with good flexibility and flexion
the headlines Sports for office workers
Walking and biking to get off work
If the company is close to where you live, it is recommended to walk or ride a bicycle, which can save a part of the travel expenses and exercise your body
Games
Somatosensory games support many exercise methods, you can choose your favorite exercise method to exercise yourself, but be careful not to affect the downstairs
Gym exercise
Choose a way to go to the gym regularly. Generally, there will be professional coaches for guidance, and you can arrange your own exercise according to the designation of the coach.
Regular activities should not be sitting at the desk invariably. Improve blood circulation
the headlines Different body types exercise bucket type
Too thick sebum on all parts of the body, too much weight, almost no muscle
Recommended: Cardio, swimming, static stretching
Apple
excess fat in upper arms, buttocks, and abdomen to thighs
Recommended:Playing, swimming, horseback riding, gymnastics
Spongy
Those who look thin but have a lot of fat tend to have poor muscle strength and internal organ function
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Recommended:Walking, Stair Climbing, Skipping Rope, Swimming
Banana
Thin body, low fat, weak muscles, poor physical strength, poor internal organs Not very healthy
Recommended: Dynamic exercise such as aerobic exercise, skipping rope, swimming, etc.
V-shaped
The upper body is larger, the waist is a bit bloated, and the buttocks are smaller
Recommended: Climbing, pedal aerobics and running, practice squats more
Different physical exercise
Qi-deficiency constitution
Insufficient Qi in the body leads to low breath and low function of the viscera; , walking, jogging
Yin deficiency constitution
Due to the lack of yin fluid, the yin pressure in the body cannot hold the yang qi, and the yang qi is hyperactive, the yin deficiency is hot, and it is resistant to cold and heat. Thin body, short-tempered
Recommended: Ba Duan Jin, “Shh” word exercise, control the amount of sweat during exercise, and replenish water in time
Yang deficiency Constitution
It is caused by insufficient yang energy in the body. Cold hands and feet, easy to catch cold, easy to diarrhea, abdominal distension, abdominal pain
Recommended: jogging, tai chi, skipping rope, not suitable for swimming
hot and humid constitution
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Excessive secretion of facial oil, yellow teeth, dullness, yellow tongue coating, bad breath, swollen gums
Recommended: Middle and long distance running, swimming, mountain climbing, etc. Ball games
Phlegm-dampness constitution
Water and fluid metabolism disorders, obesity, abdominal fat, yellow and dark complexion, swollen eyelids and eye bags
Recommended: Qigong, Jogging, Swimming
Blood Stasis Physique
The physical condition caused by poor blood circulation in the body or internal resistance of blood stasis. Dry skin, dark complexion, easy fatigue, bloodshot
Recommended: Qigong, Tai Chi, brisk walking, dancing
Qi stagnation constitution
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Underweight, thin, dull skin, often abdominal distension, nausea, unhappy, unhappy
Recommended: Running, climbing, Qigong , meditate
Special physique
Easy to sneeze, stuffy nose, runny nose, watery eyes, easy to allergies
Recommended: Fitness Exercise, yoga, and different allergens will cause different allergic reactions, so choose sports in a targeted manner
sports with different characters Serious, hard-working, quiet
Running, a relatively lonely exercise, for quiet and hard-working people, with perseverance, one person can do it without the help of others
Warm and friendly, value cooperation
Yoga , requires the athlete to trust the teacher wholeheartedly, so that they can achieve a state of complete relaxation, so they need to identify with others
like being alone, thinking deeply
hot yoga, and also need the athlete to have a firm willpower, and this requirement It is more suitable for people who are good at being alone and like to think.
Thoughtful and good at analyzing
Dance requires the practitioner to have good judgment, the movements are more complex, and the lover needs to have good memory and inference ability
/p>Artists, like freedom
Climbing, mountaineering is more beneficial to sensitive people who like freedom.
Passionate about fashion and new things
Boxing, an emerging fitness program, requires a lot of energy in a short period of time, and is more attractive to people who are keen on new things
Confident and outgoing
Showing off the ingredients, not all people have the courage to wear swimsuits, so it is more suitable for confident and extroverted people to swim
Free, introverted and sensitive
Pilates is curious, adaptable and strong, It is very suitable for Pilates, not only helps to develop core muscles, but also can exercise body and mind
