How can different people exercise more effectively?

Infant sports, children's sports, teenagers' sports, lovers' sports, men's sports, ladies' sports, pregnant women's sports, parent-child games, middle-aged and elderly sports, office workers' sports, sports with different constitutions and different personalities, we must do our best to keep fit. In the park in the morning, the fitness square in the evening and the gym at the weekend, many people think that as long as they exercise, their health will get better and better. In fact, this is a misunderstanding of fitness. Different ages, genders, physiques and even personalities are different, so are suitable sports and precautions. How can different people exercise more effectively? The following is a general introduction to the sports of infants, young children, lovers, men, women and pregnant women.

Headlines infant sports walking training can learn to walk from parents at the beginning, because parents can help at any time by dragging toys to increase walking.

Jump training children can hold the edge of the bed and train on the sofa. Parents can shout passwords or play music to let their children dance to the rhythm.

Walking interference training adds some walking interference to the baby by pushing toys or pulling carts, and exercises the baby's walking balance ability.

Climbing stairs training can exercise the coordination of children's hands and feet and their whole body movements. You can choose shorter stairs and always pay attention to the safety of children.

Running training parents can run first and let their children follow. At sixteen months, children who walk normally are fine.

After 2 years old, the baby's basic movements such as walking, running and jumping are more and more flexible, and he can kick the ball and jump over obstacles, which increases the chance of standing on one foot.

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Children over 6 years old can exercise and swim, which can promote brain development, enhance cardiopulmonary function and help them grow taller. Please be accompanied by an adult to ensure safety.

/kloc-running before the age of 0/0 can improve the baby's movement speed, enhance the comprehensive intellectual ability of limbs and high jump, and avoid dangerous and strenuous exercise.

Taekwondo can be learned at the age of 7, to exercise children's muscles, body flexibility and willpower, and to arrange learning and training correctly, scientifically and reasonably.

Skipping rope skipping trains children's bounce, speed, balance, endurance and explosiveness. Generally, 3 pm to 8 pm is the best.

Roller skating is about 3 years old, the guardian should accompany him to the end, and the protective gear should be complete. Choose a flat square, not on the road.

Learn to play badminton and table tennis after the age of 6, and learn football at the age of 7-9. The best age for basketball is 6- 16.

Not suitable for handstand, leapfrog, long-distance running, fitness equipment and wrist wrestling.

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Theheadlines teenagers jump rope to lose weight, make the whole body muscles symmetrical and powerful, exercise the respiratory and cardiovascular systems, and be careful not to jump blindly to protect the knees and ankles.

Broadcast gymnastics can improve cardiopulmonary function, promote blood circulation, make oxygen fully supplied to all parts of the body, and cultivate people's correct body posture.

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 person's physical function can be fully mobilized and more energetic.

Swimming can improve teenagers' muscle strength and coordination, speed, endurance and joint flexibility. Don't swim alone.

Badminton moderate badminton can promote the growth of teenagers' height and cultivate their excellent psychological qualities such as self-confidence, courage and decisiveness.

Basketball not only requires athletes to have technical and tactical abilities, but also requires athletes to show their wisdom, courage, will, vitality and creativity in the game.

Football is conducive to cultivating the spirit of being positive, brave in struggle, not afraid of difficulties and hard-working. Scientific Training and Reasonable Exercise Load

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Headlines and his wife practice yoga in pairs through this kind of physical and mental caress, reaching the realm of unity of spirit and flesh. It can also eliminate all kinds of fatigue and make body and mind free.

Hiking and camping are also the best ways to test outdoor couples. Walk at your own pace, measure your physical fitness scientifically and pay attention to rest.

Golf is more suitable for older couples or couples. You can enjoy beer and sunbathing, which will also provide an excellent conversation environment for the two of you.

Skin contact and friction in the swimming pool will bring wonderful feelings to both sides and bring more fun to learning, but be careful not to overdo it.

Running is the least complicated and the most convenient. You two can change into 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 reduce psychological fear more or less and announce your sweet love to the world at the same time.

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Headlines, represented by basketball and football, is full of confrontation and competition, which can exercise physical and psychological quality, usually once or twice a week/kloc-0.

Leisure sports represented by table tennis and badminton pay attention to the cultivation of skills and physical endurance, and are suitable for exercising with peers in leisure time.

Boxing Sanda Boxing and Sanda are the best embodiment of male charm and the perfect combination of strength and beauty, but they are dangerous and must be protected.

Swimming and diving swimming can enhance the function of heart muscle and lung, lose weight and shape. Warm up for 10 to 15 minutes before launching, with 40 minutes each time being the most appropriate.

Outdoor sports, hiking, hiking and camping, etc. It is also worth participating in. Get together with some donkey friends, throw yourself into the embrace of nature and relax.

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Men's exercise methods of different ages and different body shapes Men's exercise methods Men's gym weight loss plan theheadlines Women's exercise yoga can accelerate metabolism, remove waste in the body, repair the body, condition the beauty face, bring you elegant temperament, light posture and enhance external temperament.

Girls who skip rope can get rid of excess fat in their legs, hips, waist and arms by sticking to skipping rope, grasp the time and intensity of skipping rope and do a good job in warm-up exercise.

Dancing can make people's figure curve more beautiful, is a good way to relieve emotions, is an activity beneficial to physical and mental health, and also has the effect of aerobic exercise.

Aerobics can not only improve poor physical fitness and form a beautiful posture, but also show elegant temperament and accomplishment, giving people a healthy and uplifting feeling.

Ball sports golf, squash, fitness ball, billiards, badminton, etc.

Weight-bearing squats can effectively enhance the strength of the whole body muscles and bones, and also allow women to practice squats and hips, and the back curve is more obvious.

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First-line pregnant women improve their physical fitness during exercise preparation, thus improving the quality of eggs. Walking, jogging or brisk walking, yoga, pilates, swimming and dancing are recommended.

Proper exercise in early pregnancy strengthens the protective mechanism of pregnant women, thus protecting the fetus. Walking, swimming, yoga, maternity exercises, toe exercises and ankle exercises are recommended.

In the second trimester, promote blood circulation, increase oxygen content in blood, and eliminate fatigue and discomfort of the body. It is best to do a set of maternal exercises, not more than two hours.

In the third trimester, it helps to promote the fetus to enter the basin, enhance endurance and exercise muscles. Walking, prenatal gymnastics and stair climbing are recommended.

After delivery, the new mother's milk is sufficient, and the new mother's breasts become firm and elastic, which can improve blood circulation and eliminate more fat.

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Headlines parent-child game running and jumping can cultivate the coordination ability of children's limbs, help to exercise the coordination of hands, wrists, elbows, hips, waist and legs, and make the whole body exercise.

Playing with sand and playing with water in warm days, taking children to the seaside to build sand piles of different shapes, then adding water to the sand and watching the changes of the sand can give full play to their imagination.

Parent-child DIY realizes that it has the ability to change the external environment, obtains pleasure from it, trains hand-eye coordination ability, and promotes the perfection and maturity of brain function.

The sound of nature makes the baby close his eyes and listen with his ears, and then talk about what sound he hears, so that the baby can learn to listen and imagine.

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Tai Ji Chuan combined with breathing in head exercise for middle-aged and elderly people leads dantian varus. Every move comes from the consciousness of the abdomen, and the whole body moves and moves with a change of mind, which is completely organic.

Jogging is chosen every morning, mainly by jogging, according to one's ability, taking away and running alternately, and the speed is subject to one's own comfort.

Don't dance too fast in the square dance. If you feel unwell, such as palpitation, chest tightness, shortness of breath and dizziness, you should sit down and rest.

Aerobics should pay special attention to shoes. Choose a suitable pair of sports shoes or dancing shoes. The front of the sole should be soft, flexible and elastic.

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Office workers walk and ride bicycles to and from work every day. If the company is close to where they live, it is suggested to walk or ride a bike, which can save some travel expenses and exercise.

Somatosensory games Somatosensory games support a variety of sports methods. You can choose your favorite exercise method to exercise yourself, but be careful not to affect the downstairs.

Exercise in the gym Choose a way to go to the gym regularly. Generally, there will be a professional coach to guide you, and you can arrange your own exercise according to the coach's designation.

Do regular activities instead of sitting at a desk. Get up every once in a while, such as 1 hour, to promote blood circulation.

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Headlines Different types of sports buckets have too thick sebum, are overweight and have almost no muscles.

Recommended: aerobic exercise, swimming, static stretching exercise.

Apple-shaped upper arm, buttocks and abdomen to thigh fat exceeded the standard.

Recommended: playing ball, swimming, horseback riding, gymnastics.

Sponge-type people look thin, but they have a lot of fat, and their muscle strength and internal organs are often weak.

Recommended: Take a walk, climb stairs, jump rope and swim.

Banana type is thin, with little fat, weak muscle strength, poor physical strength and unhealthy internal organs.

Recommended: Aerobic exercise, skipping rope, swimming and other dynamic sports.

V-shaped upper body is bigger, waist is a little bloated and hips are smaller.

Recommended: Climbing mountains, doing aerobics and running, and doing more squats.

Exercising Qi Deficiency Constitution with Different Physique.

Insufficient body qi leads to low breath and low viscera function; Shortness of breath, dizziness, top-heavy, loss of appetite.

Recommended: health qigong, brisk walking and jogging.

yin deficiency constitution

Due to the lack of vaginal fluid, yin in the body can not suppress yang, while yang is excessive, and yin deficiency leads to internal heat, cold and heat resistance, emaciation and bad temper.

Recommended: Baduanjin, the word "SHH", control the amount of sweating during exercise and replenish water in time.

yang deficiency constitution

Caused by insufficient yang in the body. Cold hands and feet, easy to catch a cold, easy to diarrhea, abdominal distension and abdominal pain.

Recommendation: Jogging, Tai Ji Chuan and skipping rope are not suitable for swimming.

Damp heat constitution

Facial oil secretion is strong, teeth are yellow and dull, tongue coating is yellow, bad breath, gum swelling and pain.

Recommended: middle and long distance running, swimming, mountain climbing, all kinds of ball games.

Phlegm-dampness constitution

Water-liquid metabolic disorder, obesity, abdominal fat, yellow complexion, eyelid edema, pouch.

Recommended: Qigong, jogging, swimming.

Blood stasis constitution

A physical condition caused by poor blood circulation or internal resistance of blood stasis in the body. Dry skin, dull complexion, easy fatigue and bloodshot.

Recommended: Qigong, Tai Ji Chuan, walking and dancing.

qi depression constitution

Overweight, thin, dull skin, frequent abdominal distension, nausea, unhappiness, unhappiness.

Recommended: running, mountain climbing, qigong, meditation.

Special donation

Easy to sneeze, stuffy nose, runny nose, tears, allergies.

Suggestion: Aerobics, yoga, different allergens will cause different allergic reactions, so we should choose exercise in a targeted way.

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Headlines is a serious, diligent, quiet and lonely sport with different personalities. For quiet and diligent people, as long as they have perseverance and don't need other people's help, they can do it alone.

Enthusiastic, friendly and cooperative yoga requires athletes to trust their teachers wholeheartedly, so as to achieve a completely relaxed state, so they need to identify with others.

Like being alone and thinking about Bikram yoga, athletes also need to have firm willpower, which is more in line with those who are good at being alone and like thinking.

Careful thinking, good at analyzing dance, requires practitioners to have good judgment and complex movements, and lovers to have good memory and reasoning ability.

Artists like to climb mountains freely, and climbing mountains is more beneficial to sensitive people who like freedom.

Boxing, a new fitness project keen on fashion and new things, needs to consume a lot of energy in a short time, which is more attractive to people keen on new things.

Not everyone has the courage to wear a swimsuit, so it is more suitable for confident and extroverted people to go swimming.

Free, introverted and sensitive, Pilates not only maintains curiosity and adaptability, but also is very suitable for Pilates, which not only helps to exercise core muscle groups, but also can exercise body and mind.

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