To live a long life, five kinds of exercise are essential

With the development of society, people's lives are getting better and better, so people pay more attention to their health. Here, the editor will share with you some exercises that can help prolong life. Let’s take a look.

1. Take long steps

【See the effects】

Brisk walking can enhance endurance, oxygen carrying capacity and increase exercise speed. It can also burn fat, speed up the heart rate, and significantly reduce cardiovascular resistance.

[Correct way to walk]

First, walk at a relatively slow pace (but with large strides) for 5 to 10 minutes, then stop and slowly do flexibility and stretching exercises for 5 minutes; then speed up and walk with large strides, so that your heart rate reaches 70% of the fastest speed.

Keep your back and waist straight, chest up as much as possible, and toes of both feet pointing in the direction of walking. Use your toes to exert force with each step, involving as many muscles of the whole body as possible. It is best to feel a bouncing feeling.

When taking long steps, you should increase the swing of your arms and try to keep your arms straight forward and backward. This will help involve more muscles throughout the body in walking. Because 50% of the human body's blood vessels are concentrated in the lower body, when more muscles are exercised, they can squeeze at least 50% of the body's blood vessels and promote blood flow in the lower limbs.

Each step should be larger than the normal walking step. The simple method is: stick some water on the soles of both feet, walk normally, measure the distance between the two footprints, and then increase it by 15~20 cm, which is the stride of long strides. Walk a few times to adapt to the new stride, and then you can do "aerobic long strides". This will achieve a good exercise effect!

2. Running

【See the effects】

Running is the most popular form of cardiopulmonary exercise today. The muscle groups exercised when running include the ankles, hips and knees, leg hamstrings, hip flexors and foot muscles. Studies show that an average person weighing 66 kg can burn 300 kcal of calories if he runs 8.4 kilometers in 30 minutes.

[Correct way to run]

It is best to have a 5-minute warm-up walk before running, which can deliver more nutrients to specific parts of the body for exercise. Next, do 5 to 10 minutes of stretching or jogging to improve muscle flexibility and agility.

In the first week of running, it is best to exercise lightly, and then gradually increase the speed and distance. End your workout by jogging, without stopping suddenly. If you feel extremely tired, you can take a proper rest for 1 to 2 days.

3. Boxing

【See the effects】

Fitness experts consider boxing to be one of the best forms of cardiovascular exercise. Boxing exercises many muscle groups, including the biceps, quadriceps, hamstrings and gastrocnemius. In addition, it can also exercise the abdominal muscles, internal and external trapezius muscles, pectoralis major and latissimus dorsi.

【Practice method】

Do some interval running before boxing. For beginners, you can jog 1.5 kilometers, run 600 meters, and then jog 800 meters. When running, take steps with greater intensity to get your heart rate up to aerobic exercise levels.

Each time you practice boxing, start with 5 to 10 minutes of warm-up exercises, then do 10 minutes of simple resistance and endurance training, emphasizing speed, endurance and strength. Next, do 5 minutes of boxing drills, including a variety of striking and defensive punches. Then hit the lighter or heavier bag for a set amount of time. Finish with 5 minutes of stretching to cool your body down and steady your heartbeat.

4. Swimming

【See the effects】

Swimming can significantly increase heart strength and significantly reduce the risk of diabetes, stroke and heart disease. This form of aerobic exercise in water requires people to use various techniques to move their bodies through the water.

Swimming exercises the most comprehensive muscle groups, including abdominal muscles, gluteal muscles and hamstrings. For beginners, freestyle swimming technique is the most comprehensive, the speed is the fastest, and the stroke is the easiest.

[Correct swimming method]

First, swim 250 to 400 meters of freestyle, backstroke and breaststroke as a warm-up exercise.

Next, do balance exercises. Perform a scissor kick in the water with your arms extended forward. When doing this exercise, your head should be just below the surface of the water and you should be tilting your head to the side as you breathe. Rest for every 25 meters and do 4 sets. This will improve your balance in the water.

Next, do the lateral balance exercise. Perform a scissor kick with your right leg, extend your right arm forward, rest your head on your right shoulder, open your mouth slightly above the water, and press your armpits into the water to maintain balance. Then switch to the left side and do 2 sets each, resting for every 25 meters.

After completing the balance exercises, do 2×100m backstroke, 2×100m breaststroke and 10×50m freestyle, resting for 1 minute between each set.

Finish the workout with a 150-meter slow swim.

5. Power Yoga

【See the effects】

Power yoga is the most physically demanding type of yoga, combining traditional yoga poses with aerobic exercises. Practicing this kind of yoga can improve the body's circulatory system and exercise the muscle groups throughout the body. It can not only burn fat, but also improve the flexibility and agility of muscle joints, making the body lighter, more flexible and stronger, and making people's spirit peaceful, achieving the effect of detoxification of the body.

[Correct approach]

Power Yoga includes eight steps: controlling desires, self-restraint, postures, breathing control, sensory inhibition, concentration of thoughts, meditation and transcendence. The sequence of asanas is arranged in a scientific way. The various asanas should be practiced smoothly without interruption, and breathing should be used to coordinate the connection between the smooth changes in postures.