The six best exercises for summer fitness

　　Exercise is to keep people healthy healthy method, but the weather is hot in summer, and many people are lazy and don’t want to exercise, which will lead to poor physical fitness. Below, the editor recommends several fitness exercises suitable for summer. There will always be something suitable for you.

　　summer fitness exercises

　　1. Swimming

　　When we talk about summer, we cannot fail to mention swimming. Swimming exercise It can relieve body heat and relieve summer heat.

　　Swimming can improve the function of the human respiratory system. The density of water is 820 times greater than the density of air. People breathing in the water have to bear a pressure of 13 kilograms. To overcome this pressure, the respiratory muscles must use greater force to inhale. As the strength of the respiratory muscles increases, the lung activity will increase. People who regularly participate in swimming exercises can have a lung capacity of 5000 ml, while the average person's lung capacity is only 3500 ml.

　　Swimming can improve the function of the cardiovascular system. The water temperature is lower than the body temperature, and the thermal conductivity of water is 26 times that of air. When people come into contact with water, it often causes peripheral blood vessels to contract, followed by adaptive expansion, which can greatly enhance the function of the heart and reduce the deposition of metabolic waste on the blood vessel walls.

　　Swimming can increase the excitability of the cerebral cortex and enhance the command function. If you swim in the water for a while after work, no matter who you are, they will feel refreshed, fatigue disappears, and the whole body is light. Especially in the center elderly Generally speaking, regular swimming can better metabolize fat substances and prevent fat from accumulating in the omentum and subcutaneous tissue to cause obesity.

　　2. Fishing

　　Fishing is not only about catching fish, but also about nourishing your temperament and improving your body and mind. In summer, when you come to the banks of reservoirs and ponds, under the shade of lush trees, with the breeze blowing, you can read the atmosphere of the lush growth of all things, and hear the chirping of cicadas in the setting sun. If you find this comfort and tranquility, you will naturally feel refreshed, drive away worries, and suppress impatience.

　　Hot weather often makes people bored, anxious, and prone to "getting angry", so it is better to go fishing in summer. The reason why fishing nourishes the mind and nature is because fishing uses the cooperation of brain, hands and eyes, and the cooperation of stillness, mind and movement. When fishing, the eyes, brain, and spirit are focused on the movement of the float, silently, focusing on the Dantian, and the body is still and actually moves. It plays a positive role in improving people's visual and mental responsiveness.

　　3. Fitness ball

　　Fitness ball exercise can coordinate qi and blood, relax muscles and bones, strengthen internal organs, and strengthen the brain and intelligence. The amount of exercise is small and is not restricted by the venue or climate, so it is suitable for summer practice. If you can practice fitness balls regularly, it will be beneficial to the sequelae of hemiplegia, cervical spondylosis, frozen shoulder, coronary heart disease , finger dysfunction, etc. disease All have good curative effects. In addition, because the iron ball and the palm of the hand skin Frequent friction will also produce static electricity and thermal effects, which can improve blood circulation and treat diseases in various parts of the body.

　　At the same time, when the elderly play with fitness balls for a long time, they can also bend and stretch their fingers, palms, and wrists through palm movements, promote the movement of upper limb muscles such as fingers, wrists, and elbows, and prevent and correct the degeneration of the elderly. sexually transmitted diseases Symptoms such as numbness, weakness, tremors, and loss of grip strength in the upper limbs caused by the disease. Moreover, hand movements are also very beneficial to the brain. When playing with the health ball, people's thoughts can be concentrated on the hands, eliminating all kinds of distracting thoughts, eliminating tension, and relaxing the brain. Therefore, regular playing with health balls can also effectively protect the brain, slow down the aging rate of the brain, and avoid the occurrence of Alzheimer's disease.

　　4. Take a walk

　　Many people worry about fitness, especially in summer, when many people are unwilling to move. In fact, if you open your legs, you will naturally join the fitness army. Traditional Chinese medicine points out that walking is the best aerobic exercise in summer. First, brisk walking is easy to master. Secondly, brisk walking is not limited by time and location. In addition, brisk walking on flat ground puts less pressure on the knee and ankle joints, and is suitable for almost everyone including the elderly, the frail, and the severely obese. The equipment for brisk walking is also very simple. All you need is a pair of comfortable and well-fitting sneakers, and you can be on the road to health. Try to walk along the streets under the shade of trees or along the windy river or seaside. The tree-lined avenues in the park are more suitable.

　　5. Badminton

　　Badminton is mostly played on indoor courts, which are less likely to be exposed to the sun, making it an ideal choice for summer sports. Badminton is a sport that can exercise people's eyesight, quick hands and whole body. Playing badminton can not only strengthen your body, lose weight and shape your body, and prevent cervical spondylosis, but it can also promote metabolism and eliminate toxins from the body through sweat. Badminton is suitable for men, women and children. The amount of exercise can be determined according to their age, physique, sports level and the characteristics of the venue environment. Teenagers can exercise as an effective means to promote growth and development and improve physical function. The amount of exercise should be moderate intensity and the activity time should be 40-50 minutes. The elderly and the infirm can exercise as a method of health care and rehabilitation. The amount of exercise should be small and the activity time should be 20-30 minutes.

　　6. Yoga

　　Yoga can be said to be the best choice for summer fitness. The human body is quite flexible in summer, and muscles are not easily strained or sprained. It is a good time to practice yoga. Do yoga on an empty stomach. It is best to practice yoga two to three hours after a meal, or half an hour after practice before eating. Do not take a shower within half an hour before or after practice.

　　In summer, the human body's qi and blood flow more smoothly. Practicing yoga at this time is not only much easier, but also makes the body more relaxed and comfortable after being fully stretched. Many people become irritable in the hot summer. Yoga breathing and meditation can also relieve your anxiety. There is no need to drink too much water before practicing yoga. You should replenish water or salt immediately after sweating during exercise. ； The practice time should be determined according to personal physique. Generally, about 30 minutes is suitable for beginners. Do not overdo or even overload the practice. ； After exercise, the human body may cause temporary brain hypoxia due to loss of body fluids or high temperature environment. Avoid taking cold showers, blowing on the air conditioner, or drinking cold drinks immediately. Take a short rest and replenish water before taking a hot shower.