Say goodbye to holiday fat A must have exercise guide after the Spring Festival

Mondo Psychological Updated on 2024-02-21

During the Chinese New Year, due to the lack of exercise during the long vacation, you can appropriately reduce the intensity, shorten the time, reduce the frequency or change the items according to the actual situation and self-feeling, so as to control the amount of exercise and gradually resume daily exercise

Walking

Choose half an hour to an hour after a meal, walk for 30 minutes and 45 minutes, 5 times a week. Walking is not a walk, it requires a large stride with half the height of the stride, and the cadence should reach 120 minutes. Pay attention to the walking posture, raise your head and chest, swing the arms on both sides back and forth vigorously, drive the body forward, make the breathing and heartbeat faster, sweat slightly, and achieve the state of moderate-intensity aerobic exercise.

Jogging

Those who have a certain foundation of exercise and good physical fitness can choose to jog. Jogging has a significant effect on improving the body's metabolic level and improving cardiopulmonary function, and is the preferred aerobic exercise program to prevent various chronic diseases, and is known as the king of aerobic exercise. Choose the exercise intensity that suits you, do not require fast speed, insist on 30 minutes to 45 minutes, and sweat slightly.

Ride

It is very suitable for obese people, and the pressure on the knee joint is reduced a lot. Moderate intensity cycling to the point where you breathe, your heart beats faster, you sweat slightly, you are slightly tired, and you can talk but not sing. For those who have bad weather or are inconvenient to ride outdoors, they can ride an action bicycle indoors to achieve moderate intensity, which can also exercise the body, and the safety of exercise is significantly improved.

Jump rope

Friends who live on the first floor, if space permits, can do rope skipping exercises, do 5 sets a day, 20 times each; When friends who live in high-rise areas do rope skipping, they should put gymnastics mats on their feet to prevent affecting their neighbors. If there are no relevant props, you can stand still for 15 to 20 minutes.

Standing stretching

Grab the top of the foot with the left leg in a standing position, grab the right foot with the right hand and stretch it back, stretch it as far back as possible, if the balance is not enough, you can do it with the back of the chair with the left hand. Alternate 2 3 sets of 10 15 reps each day for 20 seconds with 10 15 second intervals between sets.

Summary

The above is the post-holiday exercise guide, I hope everyone can keep exercising!

*: Haidian Sports).

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