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| Long walks the fitness method to be correct
Long walks the movement, although is one kind of very safe movement fitness project, but if cannot grasp its exercise well the method and the main point, similarly cannot achieve the proper fitness effect, even possibly has certain side effect. Therefore, if chooses long walks exercises the body, the method must certainly be correct.
before ■ long walks the preparatory work to be careful
First, chooses soft bottom athletic shoes which a pair fits well. If is specially
The track shoes are better, like this may the cushion sole pressure, prevent not too the movement joint to receive the injury.
Second, puts on set of comfortable sportswears. This can relaxes by own mood and the body, walks from the busy work life.
Third, prepares pot clear tea. But adds a sugar, the salt suitably, because the green tea can induce saliva and slake thirst, the sugar, the salt may prevent to perspire excessively many cause in vivo electrolyte balanced being out of balance.
Fourth, chooses an appropriate moving line. May be nearby the park trail, the school playground, the residence, even coming and going to work's way alley. The human body oxygen consumption capacity will increase in the movement, like the air will not be good, will have pollutant and so on waste gas, instead will cause the movement effect to work just the opposite. Therefore, long takes the route to be the stream of people quantity few, well ventilated, the air is good, is farther to the automobile is better.
Fifth, long walks the time to be appropriate. Long walks the exercise the time best choice after the sun raises every day, 3:00 pm are also the best exercise time. Long walks the movement not to be able to equate in ordinary walks, takes a walk or window-shops, every week exercises at least 3 times, and each time cannot be short in 30 minutes.
■ walks cannot serve the fitness purpose too at will
Before long walks, must certainly make some warming-up exercise, like presses the muscle and the ligament gently, does some under squats the movement and so on, enters by own heart and the muscle to the state of motion. The being in luck stride width should be slightly big vigorously, throws out the chest, receives the abdomen, visual front, the upper part to the anteversion, the double arm nature in bodily both sides swinging, the attention is slightly centralized, the breath nature is even. After long walks starts, cannot stop at will, finished until the exercise. Long walks the health sports to proceed in an orderly way, the movement intensity should, the movement time from short to be from small to big long. After the movement, do not forget to make some relaxing exercise.
Similarly is walks, if wants “to walk” the health to come, when exercise must guarantee certain frequency, the intensity and the duration. If did not understand own motor ability, starts when should choose as far as possible compares the low intensity, if after training the next day had not felt that is flustered, the palpitation, the headache, incapable, the heart rate to speed up and so on to be ill, may increase the intensity gradually, otherwise, must decrease the intensity.
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