"I want the mermaid line and the vest line, and the fat on the waist will fall off." During this time, following Liu Genghong's live fitness and weight loss became a very "popular" thing.
Ms. Wang, who is nearly 40 years old, also made a "Liu Genghong Girl" on a whim two days ago.
"I danced for an hour, but I couldn't hold on any longer. It can only be described as 'tired and deformed'."
From elementary school students to firefighters, from young couples to middle-aged and elderly uncles and aunts, there are many people who are attracted by that set of "magic" moves.
The "Compendium of Materia Medica" version of the shuttlecock dance has also become a "people's movement", but can these really become a "people's movement"?
Yangzi Evening News/Ziniu News reporter Xu Qianqian
Pay attention to the intensity of exercise and measure your heart rate before jumping
"If the muscles and joints are a little sore after training, but after a day or two of rest, the musculoskeletal system can return to normal, it means that this exercise method and intensity are suitable for you. However, if you rest for a few days, the If you have muscle and joint pain, you need to pay attention.” Jiang Yiqiu, deputy chief physician of the Department of Sports and Arthritis, Nanjing Hospital Affiliated to Nanjing Medical University (Nanjing First Hospital) suggested that some young people who are flexible can properly adhere to this intensity of exercise, while For older groups, or those who have suffered damage to articular cartilage, meniscus, etc., you can choose to play Wu Qin Xi, Liu Zi Jue, or Tai Chi, which is more relaxing and less intense, and can also achieve fitness effects. It is not wise to blindly pursue "trends".
How can we control our exercise intensity?
Jiang Yiqiu gave a scientific method.
"Generally speaking, the maximum heart rate requirement during exercise is 180 minus your age. If a 50-year-old middle-aged person does exercise, 180-50=130, then his fastest heart rate during exercise should not exceed 180. 130." Jiang Yiqiu said that if you exercise according to such a numerical control standard, the probability of sports injury will be much smaller.
Remember to add a pair of shoes to bounce, and exercise in different periods is more scientific
There is a set of professional shoes and clothing equipment when exercising, which is not only convenient for physical exercise, but also to better protect our health.
But the reporter found that to exercise with Liu Genghong, you only need to put on sports clothes, lay a yoga mat, and put on socks.
Jiang Yiqiu reminded that when the human body is bouncing, the impact force on the knee joint is 7-8 times that of the body weight. Although the yoga mat has a certain buffering effect on the body during exercise, if you keep doing things like shuttlecock, you need to bounce. , Wearing socks alone is not enough for protection, and a pair of comfortable sneakers is also indispensable.
With the increase of home time, the amount of daily activities will inevitably decrease, but for home fitness, it can also be carried out in fragments, and sports items in different time periods can have their own emphasis.
"In the morning, the body temperature is lower, the joints and muscles are relatively stiff, and the oxygen content in the air is not high, so it is suitable to engage in some low-intensity exercise; in the afternoon, the muscle endurance is higher than other times, and exercise at this time also helps In the evening, the human body's exercise capacity reaches its peak, and the heart rate and blood pressure are also stable, which is more suitable for strength training." Jiang Yiqiu said.