The Most Effective Longevity Movement—-Swimming

People swimming can enjoy a pleasant cool. And there is very “real” reason – a study confirms that swimming is the most effective longevity movement.

A British periodical pointed out that swimming can enhance heart and lung function and increase bone density, which is especially beneficial for people to develop good posture and reduce joint pain. HOSA fitness coach Yuan Peng so summarize: this movement with strengthening body and having safe can to a lifetime fitness programs.

Benefits would not have said. After learning to swim for a while, you will find it is very simple for you to climbing stairs. More important, swimming can also make people body and soul feel better. Being in a swimming pool, the blue water and the comfortable environment will allow us to escape from the stressful work and get free.

You can learn the breaststroke. Pushing the water with the palm of the hand and kicking and treading water. This process can not only help you to vent pressure, make body fast forward and bring yourself a harvest feeling. You can also learn backstroke. Veteran can even lay on the surface of the water, close his eyes with slowly repose and enjoy the quiet water. You can also choose to hold on the breath, dive into the water, and then the environment you never seen will appear in your side. This is a really wonderful sport.

It seems that in terms of fitness effect or the fitness movement experience, longevity movement is indeed deserved. In hot summer, put on a swimsuit and go to the edge of the pool. With the thought of himself as a child, invite about 3 or 5 friends, boldly jump into the pool, follow their inclinations to take spoondrift and happily swim. You will find that fitness is not a totally bald thing.

Walking in the water does not hurt the knee.

In the waist deep pool, feeling the water resistance and walking step by step. You will find that the feeling can be completely different with the land. At first, you can practice the movement of the lower limbs in the water and swing arm. After acquainting, you can increase the extent of the action. Such as walk in the water, do inverted walk, run, and run on spot and so on.

Water aerobics use the buoyancy of water to reduce the burden on the gravity of the body. Running in land, knee has to withstand wallop as the equivalent weight of 4 times. But running in the water, both can avoid the injury of the knee joint and achieve the same movement intensity. Overweight people can practice in the water to achieve the purpose of fitness.

Bicycling in water has 20 times the consumption of heat quality.

The water movement is popular in the water sports in North America, which fix bike half with drowning in the water for the practice to pedal. Use cooling and mobility of water, the water dynamic bicycle is more interesting, while fat of the legs and hip will have better results of burning. Thus, for people who want to lose weight in the water, the water dynamic bicycle is a good summer fitness program.

Moreover, due to the heat conduction capability in the water is more than 20 times in the air. Even if stay in the water without moving, you will consume a lot of calories. A study shows that under the same intensity, exercise in the water for 20minutes is equal to exercise in the land for 1 more hours. It can quickly get the fitness effect.
Shaping body and moistening skin in water.

To shape body, water physical movement is more interesting and effective. Including physical movements such as equipment, Yoga and setting-up movement in the water. But it is not simple to transplant these items into the water. For example, water movement by equipment mainly use the resistance in the water, which can make use of empty water bottles, small bucket, and balance ring to shape for chest, waist and hips. Water yoga also bases on traditional yoga to increase camel and horse type. It makes full use of the water resistance to protect the practice without injuring and reduce physical damage and pain due to practice the traditional yoga.

Land fitness, people often forgets the abdominal breathing. But for water fitness, due to the pressure of water, the human body will be forced to change the chest breathing into abdominal breathing. Thus, strengthen respiratory muscle and increase vital capacity.

Furthermore, for water fitness, temperature, pressure, resistance and the flap of currents and waves can stimulate skin and improve blood circulation of body surface. Therefore, it can make the skin moist and elastic and defer senility, which is preferred for love-beauty women.

Tips:
The water temperature can not be too cold, and the best is 29~30 degree Celsius.
The best time to exercise for an hour before or after a meal, exercise 2-3 times a week, and every 30 to 45 minutes is appropriate.
Do not immediately take a hot water bath or steam bath after movement, because it will promote the circulating blood further concentrate on the outside of the body periphery, which will result in lower blood pressure and even fainting phenomenon. After the general movement for 15 minutes, until the physical condition is relatively stable people can take a shower.

Three Strategies Let You No Longer Envy Others Small Waistline

For the beauty women, the body is very important. Look at the graceful stars on television, do you envy their perfect body? Generally, if a woman has slender waist and graceful lines, she will be referred to the waistline or snake waist. Having a waistline can ensure the overall body look shapely and concerted and be sexy person. So how can we have a charming waistline? There are three small moves and the given suggestions. I believe the followings can help you.

General method: basic exercises +three key exercises measures+ healthy diet.

First, we need to understand that all the methods of waist exercise should be built on a foundation of exercise and a healthy diet. That just do local practice and exercise is a wrong choice and the effect is very limited. Any change of the body related to own metabolic processes as well as fat burning and muscle growth like that. Principles of exercise should be the basis of the movement, for example, jogging and other aerobic exercise can help fully mobilize the fat of whole body to use and burn. Then do partial exercise, strengthening shaping, exercise partial muscle and coordinate with a reasonable diet. Then you can achieve the purposes that perfectly shape the waist.

The first measure: hula hoop

Hula hoop is a very effective indoor sports to help lose weight, increase peristalsis of the stomach and intestines and improve digestion and bowel. It can help loose weight and help remove body waste. Exercise is full of fun and available to do anytime and anywhere.
There are a few key points when you do the hula hoop:
1. Speed: doing the hula hoop exercise should not be too fast, which would strengthen the burden of lower back muscle and have a risk of muscular sprain and acute volvulus.
2. Weight of Hula Hoop: The weight of the hula hoop should be suitable degree that forefinger and middle finger can load. The greater the weight of the hula hoop has, the greater the intensity hit. It is likely to cause damage to the lower back muscles.
3. Exercise time: In fact, the hula hoop exercise focuses on the time. Every time, do hula hoop exercise to thin waist for a short time, which will not play any effect. It is recommended that each exercise time should be 15 minutes or more, but not more than 30 minutes. If time is too long, it may cause fatigue damage.
4. In the menstrual period, women should not do the hula hoop exercise.

The second measure: reverse crunches

Reverse crunches is to exercise the lower abdomen muscles, help reduce abdominal fat and shape the abdominal muscles. General abdominal operation is to move the legs get close to the chest but reverse crunches is to move your hips get close to the chest.
Reverse crunches action points:
1. You should lay low, use hands to support on the ground or catch bracket, bend and lift the knees to let the angle between legs and the chest become 90 degree. You should keep it, slowly lift up the pelvis to the direction of the chest, try to make the knee get close to the face, keep your back bent and buttocks lift off the ground. This keynote of action is that angle of the legs and abdomen is always vertical with scrolling the abdomen rather than simply let the legs get close to the chest.
2. You should maintain a sense of squeezing the abdominal muscles for a while, slowly lower knees until the buttocks touch the ground again.
3. The whole course of action should keep slow, and you should not lift your body by legs’ inertia, otherwise you cannot reach the purpose of exercising the muscles of the lower abdomen. At the same time, when you lift hip, the part of the back should also lift off the ground. But you can not lift the entire back off the ground. On the one hand, the center of gravity gets changed and it is no longer exercise abdominal muscles, on the other hand, it likely cause pressure on the cervical spine.

The third measure: sit-ups + straighten

Sit-up exercise can effectively stimulate the groin. Exercise can stimulate blood vessels and promote blood circulation abdomen, so as to achieve the effect of the treatment and relieve gynaecopathia. At the same time, cooperate with a certain breathing crunches can effectively reduce abdominal fat and exercise the whole abdominal muscles. Correspondingly, do straighten exercises can straighten female’s waist rear side, back and buttocks muscles to shape the muscles.
Crunches action points:
1. You should lie down, touchdown sole, lift knee, hold hands folded on your chest, or put your hand on the ear side and lift the upper body to let the knees to the chest. Sit up with the abdomen sending force rather than the arm or other parts.
2. The whole action should be neither excessive fast nor slow. Excessive fast exercise can easily lead to muscle strain and excessive slow exercise can reduce the effect of sit-ups.
Straighten action essentials:
Initial actions are similar with sit-ups. But you should put your hands on both sides of the waist side, and then with the support of your feet, shoulder and back, waist straighten and suspended in the air for 2 to 3 seconds, and then slowly falling. Depending on your exercise degree, you can train 40 to 100 times.