In recent years, with the continuous awakening of national health awareness, health needs have gradually changed from passive medical treatment to active health management, under the advocacy of the "National Fitness Program", the fitness boom is surging, and sports and fitness, especially home fitness, have become the favorite of many young people. In the past, there were Pamela and Saturday Ye, which made countless people love and hate, and then there was "Liu Genghong Girl" who blew up the Internet overnight, and the all-sports fitness led the new trend of healthy life.
In fact, living in a relatively limited space for a long time can cause depression in the brain and mind. If you set yourself too much exercise or too strict overarching goals, after you are unable to achieve the overall goals, athletes may develop negative pessimism and self-denial due to too much negative emotional backlog, which will eventually seriously affect physical and mental health.
To ** the sports troubles of home isolation, it is necessary to use appropriate exercise methods to treat the symptoms**. Runner's World invited Amanda Rice to summarize five ways to get rid of the shortcomings of home sports and deal with your worries.
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1. Set appropriate goals.
If there is no clear, scientific and reasonable overall goal of exercise, it is difficult to achieve a sense of accomplishment and relieve stress through exercise.
An exclusive training log can actually help athletes deal with a lot of worries.
This log should be well written, the goals and reasons for the movement, but the most important thing is to combine your specific situation.
If you set your overall goal too high, or set a training volume that you simply can't achieve, it's easy for such at-home exercises to outweigh the losses.
Second, it is convenient to set up different types of exercise programs
Many people experience bottlenecks during exercise fat loss, which is an important reason why exercise intensity and exercise methods remain the same. This reason also applies to motor changes in mental states.
If there is no change in the daily exercise pattern and exercise compression intensity during the quarantine period, the trainer is prone to boredom when he does not change the living environment of home training for a long time.
That's why you can choose to make some adjustments in your training natural environment or training methods, such as cardio for the first few days and cardio for the next two days.
Or you can try different sports package contents for training in the large living room or training in the bedroom; The next step is to adjust the compressive strength. These are all ways to keep your exercise program fresher and fresher.
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3. Open**
A study published in the journal Physical Behavior showed that songs not only help with athletic performance, but also reduce physical exertion. Rice advises athletes to listen to some songs before a workout to improve the situation and at the same time gain a good state of mind.
In addition, songs are a form of negative emotions in the management approach. When home protection ends, it's easy to squeeze the negative emotions in your life, and songs are a good medicine that can be intermittent.
Of course, if the effect of the exercise is still not very good, you can try to set some small rewards for yourself after training. For example, if you achieve a set of workouts, you can reward yourself with some of your favorite snacks or a cup of your favorite freshly ground coffee.
Clause.
Fourth, replenish energy.
Sometimes, the main reason for reluctance to exercise is physiology, such as a drop in blood sugar.
Some people begin to reduce their daily appetite due to the small amount of home protection training, and may even maintain weight based on low-fat foods and low-carbohydrate diets. However, this lifestyle is not conducive to physical and mental health or maintaining a good state of mind.
Long-term lack of animal foods or body fat can easily lead to a lack of vitamins in the body, such as vitamins D, D, E, K, etc., and may also lead to insufficient intake of protein foods.
Rakka, an expert in sports nutrition, once gave Hall an interview to Runner's World, saying that long-term choices of low-carbohydrate diets based on animal foods as basic energy** may lead to hypoglycemia, or insufficient intake of some vitamins, dietary fiber and other nutrients, and even lead to the risk of septic shock.
So, plenty of energy is not only for the body, but also for the mental state.
1.Calisthenics
Aerobic exercise is a good workout method in the room, and it is a close combination of dance and physical fitness methods. A variety of design styles, regardless of the way of aerobic exercise, can be as short as a few minutes and as long as more than an hour. Regular aerobic exercise not only strengthens the body and creates body shape, but also effectively releases stress, games to entertain the heart and body.
2.Hula hoop
Hula hoop is a simple and effective full-body exercise. Typically, hula hoops work the body's waist, abdomen, hips, and leg musculature. Hula hoop sports are challenging and lively in ways that shape the coordination and physical flexibility of the trainees.
3.Jump rope
Jumping rope is an effective whole-body up-and-down exercise. The compressive strength of exercise is equivalent to that of running. Jumping flies belong to aerobic exercise, which has a good effect on cardiopulmonary function, can get more blood O2 at night, and keep cardiovascular and cerebrovascular diseases healthy. Hoppers also burn calories quickly, remove excess body fat, and make muscle tissue more elastic.
4.Tai Chi
Regular Tai Chi is good for your health. It can not only relieve tension, cultivate emotions, inhibit impetuousness, calm people, but also improve balance, enhance inhalation function, prevent and improve cardiovascular and cerebrovascular diseases, promote digestion and basic metabolism, and promote sleep quality.
5.Yoga
It can soothe the mood, release the pressure of the whole body, and make people do things calmly, think calmly, and cultivate their self-cultivation. Accelerates blood circulation, accelerates metabolism, promotes the discharge of waste from the body, and restores damaged organs. Improving the flexibility and stability of the human body can improve the level of exercise and reduce the damage of other sports. **Decorate the body wireframe to create the ultimate figure.
Exercise tips
1.Do not exercise after eating.
2.Don't binge drink after exercise.
3.Choose a spacious venue.
4.Choose comfortable clothes.
5.Warm up before exercising.
6.Choose the right workout tool for comfort.
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