Suitable for office workers of small movements

For office workers, exercise time is relatively small, but, you know what? In fact, you can also exercise sitting:

1, when the work of your feet is idle, you can work while constantly grip with both feet, then rotate your feet up to the ankle joint activities. Helps relieve fatigue, prevent insomnia, headache, dizziness.

2, a meeting, you can do the levator ani movement. Anal contraction inhale a little harder, lift, exhale naturally relax. This movement can play a role in kidney, strengthen the pelvic blood circulation.

3, when writing, you can put his free hand on the lower abdomen, continue to knead, to fully active gastrointestinal, prevent constipation and indigestion. When you call, the other hand simply take one thing, hold, on the move, along the back of the head drop, and then the arm toward the side, turn the arm circled doing exercise, you can exercise the upper body and arm strength.

4, stealing darts, lazy best sports

Speaking of darts, you will think it is one of the bar stuff, and now we want to move it into the office. Darts entertaining, it is a whole body movement. Choose the right side of the wall, hang darts target. Leisure, pick up a few darts training practice. Throwing darts can exercise to the fingers, wrist, elbow, shoulder, deltoid, triceps and finger muscles, etc., especially to be able to train some of the smaller, rarely reaches the muscles.

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My experience running

I think there are several points on the treadmill compared caveats:

1 2,3 hours before running avoid dining, but we must add the necessary sugar and nutrition. Once I have made a small dinner must be me, I’m very controlled eating a small bowl of rice, but after a half an hour before going to run, the result was a week of my stomach. But runners will flow a lot of sweat, and for people who have just started running this consumption will bring some reflection of low blood sugar such as dizziness, so running one hour before the best nutritional supplements can eat some of the fluid. I was at work one hour a day to eat before a friend of plant fiber nutrition powder, 50ml left before running drink sports drinks, running and then drink about 150ml, so that to ensure no excess stomach food, but also for movement to provide the necessary supplies.

2. Let your muscles to adapt to the speed of change, I personally was in the running speed of 4.5-6.5 before go ahead with 1.5 turns, during which the slope and then slowly adjusted from 0 to about 5, just started to run when the speed adjusted to 7.4, jogging a lap, and then transferred to 8, two laps and then transferred to 8.4 run two laps, so that every two laps so fast 0.4, the time until the speed reaches 11, then the speed to 9.0, running a circle, then transferred to 8.4 so slow down lap, let your cardio and muscle from fast to slow and from slow to fast with a process of adaptation. I saw some people suddenly speed may be transferred directly from the 4.5 about 11, in fact, so just start practicing for long-distance people will have a bad effect because your muscles tense suddenly cause a very serious day soreness, and a sudden increase in heart rate, which may bring very serious danger.

3 Although very tired after the race, but we must continue to brisk walking two laps, and be sure to use the big steps to go, the slope increases to about 7-8, so you can enhance the look of your leg muscles, and let you The process of muscle relaxation.

4 controlled breathing, and this is where I borrowed from yoga, especially if you run a 8,9 laps breathe faster and requires a lot of oxygen, be sure to use the nose and exhale through your mouth, even breathing Do not inhale big mouth breathing, feeling hypoxia, then inhale deeply through your nose slowly, feeling the slow expansion of the lungs, mouth and then the gas exhaled uniform, so not only can provide you with a more prolonged endurance can also be a good upgrade your lung capacity, especially in the more quickly when the need to control breathing.

5 Try not to eat after exercise, very hungry and ate an apple or orange, fruit is low in calories, eating one will not make you gain weight.

6 Do not reluctantly, my feeling is that long-distance running after 3 consecutive days, give yourself time to rest one day, usually, when I break one day run again, will feel more stamina than before.

7 protect your knees and ankles, a good pair of running shoes and a good knee pads is very necessary to buy, do not let expenses in order to save this one but himself last fall damage.

8 Let sport more fun, there are two runners can stick with something I feel very critical, first select some nice fast-paced music, and the second is to run some changes, such as when I added the speed 0.4 After that, I’ll also add a gradient, feels like uphill, lap, and then transferred back to the slope before, the feeling is returned to the ground, so it makes running more fun.

9 diet is very important, especially for people who want to lose weight, I basically do not eat pork, beef, mutton, want Kaihun will eat some fish and seafood, salt intake must be controlled, mind generally have a calorie calculation table, it does not matter what eat, eat what you eat the equivalent of a basic four bowls of rice, was to have the number, after all, bear and fish can not have both, you want to have a better body, must give up something, I have a friend love to eat barbecue, and later, after jogging with me, basically quit, and occasionally eat a mouth and chew it also spit, though very sick, but want to maintain a good greedy The body can only be the case.

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http://runningcc.hoxx.com/2013/05/28/middle-and-long-distance-fitness-considerations-in-the-elderly/

 

Exercise Science drinking water in summer

In the hot summer, during physical exercise at the same time, be sure to pay attention to the water to add more than 20% of body weight, if a person is dehydrated, it may result in death. However, regardless of the occasion, regardless of time to drink a lot of water will be able to add moisture to it? How to Science drinking water?

(1) Timely

Summer moisture disappear, so whether it is before exercise, sports or exercise should replenish moisture, keep the body sufficient water, physiological balance.

(2) The amount of

The usual daily urination, perspiration is about 1 to 1.5 liters, summer is much higher than this amount, so every day during the summer perspiration 1 liter replenishment 1.5 liters. Before exercise needed to add moisture to drink lots of water but not easy. Motion to add water a few times should follow the principle of control in the range of 100 to 300 ml at a time, and should be spaced about half an hour. Immediately after exercise should not drink a lot of water.

(3) Appropriate to add salt

In motion to drink some of the low concentration of salt water, glucose water, juice, etc., so that you can add moisture, they can replenish salts to maintain fluid balance and blood glucose levels; quench their thirst after exercise drink hot tea, soup, , to recuperate also can play a better role.

The summer body water evaporates more water is particularly important for people to participate in sports and fitness. Chen Geng said, if you go for sports fitness, it is best to bring their own water, a small amount of water, do not wait until thirsty to go drinking, avoid binge drinking. Guzzle a lot of stimulation to the stomach when the drinking water of more than 1000 ml adjustment mechanism will be through the body, causing water diuresis, but caused by the loss of water.

http://georgehuading.wordpress.com/2013/05/08/marathon-running-novice-misunderstanding

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