Pay attention to control the amount of exercise, long-term excessive exercise will reduce immunity. For those who are just starting to exercise, 10-20 minutes of exercise each time, gradually increasing 30-40 minutes, fragmented exercise is also beneficial; 3 days of exercise per week, gradually increasing to 5 days per week. Use of moderate intensity (exercise process can speak short sentences) aerobic exercise, flexibility exercises, etc. Its better to act according to different peoples ability, and have a comfortable sense of fatigue after exercise. Its better that the sense of fatigue basically disappears the next day after exercise.
For people who often exercise, the intensity of exercise should not be too high in epidemic period. According to the window theory, after a high-intensity exercise, there will be a low immune period, lasting for 3-72 hours, and the susceptibility of various bacteria and viruses will increase. Therefore, during the epidemic period, exercise intensity should be properly controlled, carbohydrates should be added during exercise, protein and vitamins should be added after exercise, and heat preservation should be paid attention to.
Here is a set of home strength exercise program:
This set of exercise program is mainly composed of body weight exercise (barehanded), each exercise is divided into 8 movements, each exercise is divided into three levels of difficulty: primary, intermediate and advanced. Use this program to exercise, exercise 2-3 days a week, and have a rest between training days. During the exercise, each movement or part was repeated for 2-4 groups, and the interval between groups was 1-2 minutes. In addition to the advanced difficulty of the exercises, there are advanced arrangements for the repetition times of each group of exercises. For example: you can exercise according to 10 repetitions of each group in primary difficulty. After 1-2 weeks, you can advance to 15 repetitions of each group, and then continue to advance to 20 groups in repetitions. In advanced to intermediate difficulty, you can advance every 1-2 weeks according to the repetitions of 10, 15 and 20 groups. Be able to complete 20 repetitions in each group, and then advance to advanced difficulty.
1 chest and arm strength. When different push ups are used for advanced exercises, the trunk should be kept straight during exercise. When the body is bent down, the elbows and trunk are 45 degrees or the elbows are close to the body, which can achieve the effect of exercising pectoralis major, triceps brachii and deltoid muscles.
The primary step is to push up the wall or chair to raise the trunk and ensure the strength, stability and safety of the hand support. Intermediate level is to do horizontal push ups on the ground. Advanced is to do foot up push ups (feet on the sofa or chair).
2 shoulder back strength. The home exercise of shoulder and back strength is mainly based on rowing. If there are dumbbells at home, it is easier to operate with dumbbells. In addition, according to the actual situation at home, we can use beverage bottles, oil buckets and other household articles, and use the method of filling rice with water to adjust the weight.
The main point is to bend the hip and knees, keep the lower limbs stable and the back straight. The middle level is upright rowing, keeping the body upright, hands apart and shoulder width, elbows guide the arm to complete the action, when the arm is raised, the elbow should not exceed the shoulder. The advanced is rowing with one arm lunge. Pay attention to balance under the lunge and complete the action with the shoulder blade.
3. Comprehensive strength of lower limbs. Adopt different advanced squat movements to avoid knee over toe and knee buckle.
The primary use of self weight squat, squat to the thigh and the ground level position. The intermediate level uses the way of squatting with a high foot cup. Pay attention to holding heavy objects close to the chest wall, and keep the trunk straight during squatting. Advanced use double arm dumbbell or Kettlebell hard pull way, pay attention to the hip force, keep the spine neutral position during the exercise, do not collapse the back of the bow.
4 strength of the thigh back group. The development of the strength of the back group of thigh is helpful to reduce the back pain, reduce the occurrence of injury and improve sports performance.
The primary level is the hip bridge of both legs. In practice, you need to rely on the hip force to lift the pelvis, keep the spine in a neutral position, and avoid excessive waist force. The intermediate level is one leg hip bridge. The advanced is single leg hard pull, pay attention to keep the trunk and back straight, twist the body around the hip joint on the supporting side, the supporting leg can be slightly bent, and the whole movement is slow and controlled.
5 one leg strength. Single leg strength exercise can improve body balance and improve body function.
The primary part of single leg strength exercise is split leg squat. The main point is to control the center of gravity of the body in the middle of the front and back feet during the exercise. The intermediate level is Bulgarian squat, which needs to raise the back leg on the bench or sofa to maintain balance. The front foot position can be adjusted by squatting down to make the thigh parallel to the ground and not more than the toe position. Pay attention to supporting the side heel and hip during the process of exerting force. Advanced is lunge squat, the main point is to maintain balance, lunge squat, leg lift, step forward, the movement is coherent and smooth and controlled.
6 ventral force. Use a variety of flat brace changes to exercise. Different from other exercises, ventral force is a static exercise content, which needs to be advanced by time changes. You can use 45 seconds, 60 seconds, 75 seconds to advance.
7 body side force. The primary stage is dynamic leg bending with side support. On the basis of side support, one side of the thigh can do the step-by-step or step-by-step according to 10-15-20 times. Pay attention not to shake the trunk during practice, and keep the body straight. The middle level is single arm farmer walking, and the senior level is double arm farmer walking. Farmer walking is the most close to life movement exercise, which is the most functional. It can exercise spine stability, arm and lower limb strength, and the exercise can achieve comprehensive and full exercise effect. Key points: keep your chest straight, head up, take a small step, walk fast. Its better to carry weight on one side not more than 50% of your body weight. Practice according to time. 8 back strength. Back exercises are advanced in the form of dog and bird movements. Bird dog exercise is based on the extension of the opposite hand and foot. The control and stability of the exercise core can help relieve the discomfort of the back and waist and improve the performance of the exercise. The primary stage is to put down the support and change the opposite side after extending the opposite hand and foot. The intermediate level is based on the extension, then complete the elbow knee contact, then extend and then change the opposite side. Advanced is on the basis of intermediate level, supporting the knee off the ground for the opposite hand and foot extension and elbow knee contact practice. All bird dog exercises should pay attention to the body straight, head flat, four support, lumbar spine in the neutral position. Source: Peoples Daily - Peoples daily editor: Ma Yiyang
7 body side force. The primary stage is dynamic leg bending with side support. On the basis of side support, one side of the thigh can do the step-by-step or step-by-step according to 10-15-20 times. Pay attention not to shake the trunk during practice, and keep the body straight. The middle level is single arm farmer walking, and the senior level is double arm farmer walking. Farmer walking is the most close to life movement exercise, which is the most functional. It can exercise spine stability, arm and lower limb strength, and the exercise can achieve comprehensive and full exercise effect. Key points: keep your chest straight, head up, take a small step, walk fast. Its better to carry weight on one side not more than 50% of your body weight. Practice according to time.