Small summer solar term
XiaoShu
Today ushers in the 24 solar terms
As the saying goes
"After a small summer, three points of heat every day"
In the middle of summer, everything grows vigorously
As far as the eye can see, green waves surge
Early in the morning or late in the evening
Walk together in a verdant green world
Not only exercise
You can also enjoy the natural beauty
Movement has something to look at
Summer is coming
The "barbecue steaming" mode has been turned on outdoors
Even if it's hot
The movement has to go on
Some less intense exercises can be done
Let the body sweat slightly
Today, Xiaobu will come to you
Recommend some exercises that are suitable for the summer season
Morning jog
If you want to do outdoor sports in the summer, you can choose to jog in the morning. Long-term running can effectively improve cardiopulmonary function, release body stress, and reduce fat at the same time, so start your day full of vitality after a morning run.
swim
Swimming is one of the most popular summer sports, as it is effective in lowering body temperature, burning calories and building muscles throughout the body. Swimming not only improves cardiopulmonary fitness, but also has a good effect on improving body shape and body shape.
Strength exercises at home
Strength exercises help strengthen bones and joints, increase muscle mass, and improve cardiovascular fitness. If you don't want to go out for summer workouts, you can do strength training at home such as push-ups, planks, pull-ups, etc.
There are flower heads at the entrance
SPORTS DAY / LET'S DO IT
Walking
It is not limited by age, time and venue equipment
A simple and easy national fitness program
Step out of your legs
You naturally fit into the "fitness army"
However, the seemingly simple brisk walking
It is also necessary to pay attention to ways and means
Today, Xiaobu will teach you
How to walk properly
| 1 How to swing your arms correctly during brisk walking The arm swings naturally down, and when the arm swings to the maximum extent, the shoulder is at shoulder level is the best. |
| 2 How to walk correctly during brisk walking When walking, take a large stride, preferably 10 centimeters longer than your daily stride, and match your arm movements with your footsteps. Striding can pull the pelvis, strengthen the waist exercise, and can also fully mobilize the leg muscles to enhance muscle strength. |
Note: It is not appropriate to twist sharply when walking, and the core should be tightened to avoid waist and abdominal twisting, which will allow us to maintain our optimal shape and build leg strength.
| 3 The correct intensity of the brisk walking exercise: The "Smile Rhythm" test We can judge whether the exercise has reached an appropriate intensity through subjective feelings, when walking, an acquaintance walks up to you, you can smile and say hello, if you are already slightly panting at this time, it is a more appropriate intensity. |
Experts have a background
SPORTS DAY / LET'S DO IT
What is Brisk Walking?
What are the precautions for brisk walking?
Xiaobu invited experts today
Answer your questions
Honggang Yin, assistant researcher
Assistant researcher at Shanghai Institute of Sports Science (Shanghai Anti-Doping Center), currently engaged in physical fitness research and health guidance
What is Brisk Walking?
Walking is a form of exercise between walking and race walking, which advocates improving the balance of the limbs by striding forward and walking quickly. Walking is a safe and safe aerobic fitness exercise that is faster and more effective than walking, and is slower and easier than race walking, without restrictions on age, gender, physical strength, etc. Walking is not only a green sport, but also a green transportation. It is recommended to use brisk walking instead of taking a car or driving a car in daily commuting, and carrying out brisk walking according to local conditions not only represents a fitness exercise, but also represents a positive and healthy attitude towards life.
What are the precautions for brisk walking?
Before walking, whether you are a chronic patient or an ordinary person, you should choose comfortable soft-soled sports shoes or professional walking shoes, clothes that are easy to dry or absorb sweat, and carry essential medicines and drinking water with you. Also warm up and stretch your muscles in advance. In the process of walking, you should pay attention to the intensity and amplitude, do what you can, and pay attention to replenishing water in small amounts and many times.
It is important to note that scientific walking requires both time and speed. The recommendation is to walk 6,000 steps a day. How many steps to take, don't have to be too rigid, or according to your actual situation, step by step, do what you can. The heart rate that needs to be controlled when walking is also required by different age groups. Generally, the appropriate heart rate for middle-aged and elderly people is about 100 beats per minute, and for middle-aged and young people around 40 years old, it is about 120 to 130 beats per minute. After the brisk walking, you should relax in time and do some stretching exercises, which can restore the tension of the muscles and avoid muscle soreness the next day.
Exercise has momentum
SPORTS DAY / LET'S DO IT
Have you learned the essentials of brisk walking?
Don't sit still all the time
Next
Xiaobu recommends some fitness trails to everyone
Take advantage of your free time for a walk
Let's reap the benefits of health together
Zhangjiang Town Chuangxin River Citizen Fitness Trail
Address:
Pudong New Area, Zhangjiang Innovation River, close to Gaoke Road
Opening Hours: Open all day
Square Park (Huangpu Section)
Dagu Road Citizen Fitness Trail
Address:
Huangpu District Square Park (Huangpu Section) Dagu Road
Opening Hours: Open all day
Dongzhujing citizen fitness trail
Address:
North of Changzhong Road in Jing'an District to the east bank of Dongzhujing at the junction of Baoshan District
Opening Hours: Open all day
Xujiahui Sports Park fitness trail
Address:
No. 800, Lingling Road, Xuhui District
Opening Hours: Open all day
Zhongshan Park Trail
Address:
780 Changning Road, Changning District (in Zhongshan Park)
Opening Hours: Open all day
Ganquanyuan citizen fitness trail
Address:
Opposite No. 15, Lane 41, Pingli Road, Putuo District
Opening Hours: Open all day
Peace Park People's Fitness Trail
Address:
No. 891, Tianbao Road, Hongkou District
Opening Hours: Open all day
New Jiangwan Sports Center fitness trail
Address:
East side of Songhu Road, Weiwuhe, Yangpu District
Opening Hours: Open all day
Harvest Village Citizen Fitness Trail
Address:
No. 138, Fengbao Road, Baoshan District
Opening Hours: Open all day
Gumei Park fitness trail
Address:
799 Pingji Road, Minhang District (in Gumei Park)
Opening hours: 5:00-21:00
Yinxiang Lake Citizen Fitness Trail (South side of West Lake)
Address:
West side of Wuwei Road, Chaxi Road, Jiading District
Opening Hours: Open all day
Caojing Town Rule of Law Theme Park Citizen Fitness Trail
Address:
Opposite the Caojing Town Police Station (No. 399 Haichuang Road), Jinshan District
Opening Hours: Open all day
The riverside citizen fitness trail on the north bank of Sijing Pond
Address:
The north bank of Sijing Pond, No. 222, Sifeng Highway, Songjiang District
Opening Hours: Open all day
Huaxin Zhenyue Beixin Leisure Woodland Fitness Trail
Address:
Qingpu District, Huaxin Town, Yue Beixin Leisure Woodland
Opening Hours: Open all day
Fengxian District Sports Center Citizen Fitness Trail
Address:
No. 100, Guhua South Road, Fengxian District
Opening Hours: Open all day
Xinhe Town, Xinshen Highway Citizen Fitness Trail
Address:
Chongming Avenue Entrance, Xinshen Highway, Chongming District
Opening Hours: Open all day