What kind of exercise is good in summer? 11 exercises are recommended to keep fit

Due to the busy modern city life, almost everyone ignores physical exercise, so more and more sub-health symptoms appear. So no matter how busy you are, you must take time to exercise. Even in the hot summer, you must not forget to take time every day to move around and exercise your body. Here are some summer sports recommendations. Let’s get started now.

jump rope

Rope skipping consumes 400 calories every half hour and is a very effective aerobic exercise as well as a bodybuilding exercise. It is of great help to various organs such as the cardiopulmonary system, coordination, posture, weight loss, etc.

One-leg stand

Stand up straight, relax your knees slightly, and slowly lift your right leg up to the same height as your waist, forming a 90° right angle between your calf and thigh. At the same time, raise your hands up to the same height as your shoulders. Hold this position for 10 seconds, then put it down, then switch legs and repeat until your legs feel sore. This movement can exercise our waist and abdomen, and quickly reduce abdominal fat.

Sit-ups

The main function of sit-ups is to strengthen the abdominal muscles. If done correctly, sit-ups can not only increase the elasticity of the abdominal muscles, but also protect the back and improve the body posture. For those under 30, the maximum number of repetitions per minute should be 45-50; for those aged 30, it is best to do 40-45 per minute; for those aged 40, it should be around 35 per minute; for those aged 50, efforts should be made to reach 25-30 per minute. Women can lower the standards appropriately.

Take the stairs every day

Walking up stairs is a very simple exercise, as long as you take the elevator less often and stick to walking up stairs every day. Standing on tiptoe when walking can tighten your calf muscles, making your calves tight, thin and beautiful. Just walk for half an hour every day, which does not waste time and can have a good weight loss effect. It is a standard weight loss method that can be used by office workers. Of course, this is not limited to office workers, we can also walk back and forth at home.

bicycle

Many gyms have spinning bikes, which are designed to be very suitable for aerobic training, but the cycling training rooms are generally too small. Many people used to suffer from hypoxia in the room when training. Although the gym is designed in this way to increase the ambient temperature and make athletes sweat profusely to improve weight loss effects. But I don’t agree with giving up health while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (but there are speed limits in the city and the environment is not very good).

climb mountains

Mountain climbing can not only exercise the body, but also cultivate people's sentiments. It is a very good fitness activity. It can not only strengthen muscles and bones, but also improve waist and leg strength, walking speed, endurance, body coordination and balance ability and other physical qualities, strengthen heart and lung function, and enhance disease resistance. You can lose weight while exercising your body, killing two birds with one stone! However, you must understand your physical condition before hiking, and the elderly, sick and weak should be cautious.

running

Running is the most convenient sport. You only need to spend half an hour every day on it. You will find that your whole mental state will instantly improve a lot after running. We should do sufficient warm-up exercises before running, so as to avoid possible injuries during running, enhance the exercise effect of running, and let us burn fat faster.

swim

Swimming is a good way to lose weight. It is also a good whole-body exercise and is very effective in improving cardiopulmonary function. However, many people are not very good at swimming. In this case, you can use brisk walking in the swimming pool instead, which is very effective in increasing your heart rate. However, friends who can swim should also pay attention to using swimming to lose weight. It is not a swimming competition. Don't pursue speed, just reach the heart rate requirement. At the same time, you must also pay attention to sufficient oxygen intake.

Swimming is a whole-body exercise. The calories burned by a person running in a standard swimming pool for 20 minutes are equivalent to running at the same speed on land for 1 hour. Swimming can cultivate your sentiments, temper your will, and keep you in shape.

Belly Dance

If you're not confident enough, or you're looking for a different way to exercise, belly dancing might be for you. Unlike what most people imagine, belly dancing is not just about twisting the belly. It includes many backward flips and full-body stretching movements. Its fitness effect is similar to the static movements of yoga.

Hula Hoop

Hula hoop, also known as fitness hoop, is a sport suitable for all ages. Regular hula hoop exercises can help maintain a good figure and prevent the muscles in the waist, abdomen, hips and legs from becoming stiff or degenerating. Moreover, hula hooping can help intestinal peristalsis, aid digestion and defecation, better assist weight loss and help remove waste from the body, achieving a beauty effect.

Yoga

If you want to learn yoga, you must prepare a set of loose yoga clothes and a yoga mat. If you have uncoordinated movements or poor flexibility, don't choose yoga, because there are many movements in yoga that require flexibility. If you have poor flexibility, you may hurt your body, which is not worth it. Long-term practice of yoga postures, breathing techniques and relaxation methods can prevent all kinds of diseases. In addition, the deep breathing exercises of yoga can increase the oxygen absorption of cells in the body, including fat cells, which increases oxidation and burns more fat cells, achieving a good weight loss effect.

In fact, there are many ways to exercise. You can choose the one you like, but remember to exercise scientifically. Move every day and you will be healthy soon.