Programme consists of four parts that in turn is a warm-up exercise, stretching, strength exercise and relaxation exercise, a total of only about 25 minutes.
Of course, everyone's health is different, exercise intensity can be adjusted according to the actual.Warm-up exercises (3-5 minutes)
Warm-up exercises aim at strengthening the body parts of the blood circulation, including both muscles and joints.
In-situ running, jumping, are a better choice, as long as they can exercise the body most of the parts. Start slowly and gradually from slow to fast.Stretching (5 minutes)
Stretching exercise continued to warm up as part of its function, you can prevent muscle and joint injuries, increasing the flexibility of the body.
Here are some quick and effective stretching programme, procedure please relax the body and mind, to maintain stable rhythm. Each action extends to slightly stretch the sense of the line, then the number 6, Merton recovery relax then silent number 6, and then repeat it again.·
Shoulder-arm stretch: two cubits cross on the right side of the brain, and slow pressure to the left.·
Back stretching: supine chest holding the leg, and then use the radian and scroll back.·
Torso stretch: sitting in bed or on the ground, right foot on the left side of the left knee, stretch the left elbow left arm is placed in the right knee, turning torso back to you. For the other side is doing.·
Hip and foot gluten stretch: two feet naturally reach, and then to the right foot curved legs stitched together. Touch the left knee bent, then touch the right knee, note head not low. And then another one foot.·
Thigh stretch: two foot soles of the feet close together as possible to the leg hip near, grasping the feet, the feel of groin stretch, upper body slowly leaning, note head not low.·
Leg muscles stretch: single foot (hand can be raised in a fixed on to keep the balance), non-standing leglift collapsed, then body slowly leaning forward. Another leg.Strength sports (15 minutes)
If the time and effort allows the power of sport to repeat once again.
The following describes these actions can make muscles stronger and more stamina. And also improves the blood circulation, strengthens the heart rhythm. In each action is completed you can rest for about 20-30 seconds. Movement of strength can according to their own body, appropriate adjustments. the attention of trunk · press-ups: straight, try to push. Do 10-35. The exercises are insufficient, you can take a knee to the prone position of contact.·
Standing shoulder to cite: feet apart and shoulder width, arms raised both natural extension, the palm facing down, slowly down. Hands can hold the same weight of goods to increase exercise intensity, such as towels, books, shoes, clothes, etc. Do 10-30 times.·
Sitting down: hands stay on the edge of the Chair, Palm down, and shoulder width. Two legs natural arm bent forward, the body as possible under pressure, pressure to all-time low after the extension arm recovery begins. Do 5-30.·
Towel back to La: one or two legs are placed in a rolled up towel Central, hands one end of the catch, the towel chest stretch. Do 10-30 times.·
Sit-up: primary-knees, back, hands on the abdomen, the contraction of the jaw, use abdominal strength to keep shoulders off the ground. Repeat to do 10-50 times. High-back, feet hanging on the Chair, his hands head, use abdominal strength enables the elbow to the knees as far as possible. Recovery begins. Want to increase the degree of difficulty, you can put the Chair closer to the body.·
Back shrinkage: the Eagle, shrink back and gluteal muscles, so that the arms, legs, chest, as far as possible on the number six, Merton is down. Rest is also silent number six. Done 6 times.·
Under pressure in bowstep: station directly, hands, feet and shoulder width, right foot forward across a big step forward, left leg under pressure, the left knee just touch the ground. Push back the original standing position. Swap left and right leg, each side make 5-15 times. Relaxation exercise (2-3 minutes):Action and warm-up exercises, but should relieve some rhythm, shake hands and legs, relax muscles and joints.
(Practice editing: Tran Hung Wong)
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