1, summer sports to "heat" Sun protection: Summer is the time when the sun shines most intensely in the year. Therefore, the summer sports must first avoid direct sunlight. The indoor sports venues should be indoors, such as table tennis, indoor badminton, and swimming. If you want to do outdoor sports, the best time is in the early morning or dusk. Moisturizing: Summer sports sweat more, salt loss large amount, easy to reduce the osmotic pressure of the cells, resulting in imbalance of sodium metabolism, muscle cramps and other phenomena. So 10-15 minutes before exercise, drink 450ml to 600ml of water, every 10-15 minutes during exercise, drink 150ml to 240ml of water, drink even if not thirsty, but do not drink sweet drinks . After the exercise, you should also replenish the water in time, but do not drink enough at a time. Instead, drink less frequently. Adaptability: Summer exercise consumes a lot of physical energy. Therefore, exercise should follow the principle of "warming up - exercising - organizing". First, start with a small amount of exercise and wait until the muscles in each part of the body open. Then increase the amount of exercise one by one. At the end of the exercise, do some relaxation adjustment activities, such as taking a few steps, kneading the legs, and taking a few deep breaths. Clothing: The best cotton clothing for summer sports is, the looser the style, the better the heat dissipation performance, and the Lighter the color, the less likely it is to absorb heat. Environment: The fresh air and other places of the river and lake, the park courtyard are all good sports environment. 2, healthy people summer sports to "light" loose The three criteria for summer sports are: low energy consumption, low technical requirements, and loose time requirements. For different groups, the exercise is not the same. Office workers: not to "work" to sweat, but easily "farewell to the sub-health state." Walk home from work in the evening, as long as the time is controlled within one hour. More than ten minutes skipping without interruption. Climb the stairs at least once a day. Women who want to lose weight: You can shake your hula hoop at home for more than 20 minutes. Adhere to 20 sit-ups every night. Male: 5-10 push-ups per day. Children: Exercise physically and physically. Get up early to do two sets of broadcast gymnastics. Swimming exercise cardiopulmonary function, each swim 10 minutes to half an hour, about two or three times a week on it. However, for safety, it is best to choose an indoor swimming pool. You can play badminton with parents in the evening. Older people: moderate exercise and observe heart rate. Get up for half an hour in the morning, play Tai Chi, walk, run, and usually 2-3 kilometers. Stretching exercises (including arms, cervical spine, and lumbar legs) can be done gently and regularly at home. 3, chronic patient groups can not stop the summer movement For the sick people, the proper amount of exercise in the summer will not only cause no illness, but will also serve the purpose of enhancing the recovery of the disease. Therefore, it is absolutely impossible for the patient to stop exercising. Especially for people with chronic diseases such as high blood pressure and diabetes, it is even more insistent. High blood pressure: mainly in light, light exercise, such as fitness running 5-20 minutes (normal heart function), you can also run and walk combined, run 1 minute to go 2 minutes; run 2 minutes to go 4 minutes. Physical force allows walking and running to extend to 20 minutes. There are also walking, unarmed exercises, Tai Chi and so on. Diabetes: Fitness walking, take 15 minutes to 30 minutes at a slow speed, 70-80 steps per minute is appropriate, medium speed is 90-100 steps per minute, walk 110-120 steps quickly, the speed of walking is determined by personal strength, physical strength Better patients can also add some load while walking, and then do a set of broadcast exercises. 4, pay attention to sports safety Swimming to prevent cramps: due to the low water temperature in the summer morning, before swimming must do warm-up exercises, or fully pat the body with cold water to prevent accidents such as cramps. Anti-sprain in ball sports: The hands and feet joints must be exercised before playing to avoid sprains or strains on the muscles. In addition, you must not eat breakfast before playing, or fasting, and drink a glass of milk. Playing at night should be at least an hour after a meal, or simply playing the ball and eating. What should not be done after summer sports 1. It is not suitable to exercise under strong sunlight. The strong ultraviolet rays in the sun can radiate into the brain membrane and brain cells through the human hair and skin, which may cause symptoms of heat stroke, or may cause sunburn such as skin redness. . Therefore, it is not advisable to arrange physical exercise in the summer when the sunlight is strongest at noon, either in the morning or after 4:00 in the afternoon. And the exercise time should not be too long, and the amount of exercise should not be too large. 2, after the exercise should not drink a lot of cold drinks, after a sweat in summer is not suitable for drinking a lot of cold drinks, although drinking cold drinks after sweating will feel very cool, but a lot of blood in the body will move to exercise the muscles and body surface, and digestive organs It is in a relative anemic state. Due to the low temperature, cold drinks are too intense for gastric irritations that are already in temporary anaemia and insufficient stomach acid concentrations. Light diets may reduce appetite, and even severe cases may cause acute gastritis. 3, after exercise should not drink plenty of water, summer weather is hot, even if you do not exercise you need to drink plenty of water, sweat after exercise more, people can easily feel thirsty, hurry to add water to the body. However, drinking water at this time is easy to cause harm to the body, because after exercise, the various organs of the body need rest, drinking water is easy to give the digestive system, blood circulation system, especially the burden on the heart. It may even lead to cramps and cramps. Summer sports are best arranged in the early morning sun or when the sun sets. Women should choose gentle, slow-motion walking, dancing, Tai Chi and other sports, time is about 1 hour. 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