Many people don't have to walk or ride to work, instead they drive, take the subway ... not even climb the stairs. These vehicles are really convenient for our lives, but at the same time, people's physical functions are constantly degrading. It is often manifested as pain in the shoulders and neck, climbing the stairs, not getting angry, poor energy, and sub-health state . In this regard, doctors suggest that exercise is appropriate. So how do you choose the sport that suits you?
There are roughly three types of sports :
1 , aerobic exercise: such as running, brisk walking, cycling, etc., can improve heart and lung function, prevent vascular disease.
2 , stretching exercise: such as static, dynamic stretching, PNF ( proprioceptive neuromuscular promotion method ) , can increase the extent of joint activity, prevent muscle damage and lower back pain, relax nervous muscles, relieve pain.
3 , strength exercise: the body's skeletal muscle resistance training, can improve the body muscle imbalance, prevent muscle function degradation, prevent osteoporosis.
The principle of movement is gradual, and choose the sport that suits you under the premise of action standards.
1 , sedentary crowd: suitable sports - stretching + strength sports
Characteristics: People who are mainly sitting in a long-term position often have chest hunchbacks, back pain, and stiff neck and neck.
2 , overweight group: suitable sports - aerobics + strength sports
Characteristics: Lack of exercise and poor living habits cause many people to gain weight and exceed the standard.
3 , the comprehensive group of people: suitable sports - stretching + aerobics + strength sports
Features: Overweight, shoulder and neck discomfort.
Exercise plan
Aerobic exercise : 20-60 minutes, fast walk or jog, 3-5 times / week.
Stretching :
Action 1: shoulder stretching
Target position: deltoid posterior bundle
Posture: Upright, feet and shoulder width, raise one arm and shoulder flat and straight to the opposite shoulder, the other hand to fix the upper arm, hold for 15-30 seconds, change the side hand.
Note: The target arm is wronged, not higher than the shoulder.
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Action 2: chest muscle stretching
Target position: pectoralis major
Posture: The body is straight, one leg moves forward, the ipsilateral arm is raised, the elbow flexes 90 degrees, the palm is forward, and the arm is fixed on the wall or fixture. Parallel forward of the body, stretch the pectoralis major, hold for 15-30 seconds, and change the opposite side.
Note: Do not do elastic vibration stretching.
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Action 3: Back stretching
Target position: latissimus dorsi
Posture: Kneeling, hips sitting on the heel, hands open forward on the ball or fixture, let the back fully stretch for 15-30 seconds.
Note: Fix the ball and do not stretch it.
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Power movement :
Action 1: Elastic shoulder with external rotation
Target position: infraspinatus muscle, small round muscle
Posture: The feet are shoulder-width apart, the arms are on both sides of the body, and the elbows are bent 90 degrees to keep the elastic band tight. Then, both hands are forced outward to the elbow joints to leave the sides of the body, and then slowly return, do 10- 20 times.
Note: A towel can be placed between the elbow joint and the body.
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Action 2: Lift your legs on your side
Target position: waist muscle
Posture: lying on the side, the body is straight, the legs are close together, the legs are lifted up, and the waist facing the ceiling is tightened for 3-5 seconds, the legs are slowly downwards, do not stick to the ground, repeatedly lifted 10-20 times, change the opposite side.
Note: Lifting your legs too high will cause the gluteus medius to participate.
There are many types of sports. For those who lack exercise, the most important thing is to solve the symptoms of stiffness and discomfort. Therefore, the first choice is stretching exercise, then aerobic exercise that helps the heart and lung function, and then the strength exercise to improve basal metabolism. In the early stage, the sports were selected in a targeted manner according to their actual conditions. In the later stage, all-round sports can be carried out, and this will gradually move away from sub-health.
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