“I want the mermaid line and the vest line, and the fat around the waist will fall off.” During this time, following Liu Genghong’s live fitness and losing weight has become a very “popular” thing.
Ms. Wang, who is nearly 40 years old, also made a “Liu Genghong Girl” on a whim two days ago along with the live broadcast. “I jumped for an hour, but I couldn’t hold on. 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, they were all affected by that set of ” There are still many people attracted by the “magic” action. 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”?
Yangtze Evening News/Ziniu News reporter Xu Qianqian
Pay attention to the intensity of exercise and measure your heart rate before jumping
“If you finish training In the future, the muscles and joints will be a little sore, but after a day or two of rest, the musculoskeletal system can return to normal, which means that this exercise method and intensity are suitable for you. However, if you still have muscle and joint pain after resting for a few days You need to pay attention to the situation.” 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 with flexible bodies can properly adhere to this intensity of exercise, while for older people People who have been injured in articular cartilage, meniscus, etc., can choose exercises such as Wu Qin Xi, Liu Zi Jue, or Tai Chi, which are more relaxing and less intense, and can also achieve fitness effects. It is not wise to 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 for bouncing, it is more scientific to exercise at different times
There is a set of professional shoes and clothing equipment when exercising, which is not only convenient for physical exercise, but also for better performance. Take good care of 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 the body weight. Although the yoga mat has a certain buffering effect on the body during exercise, if you keep doing it like Shuttlecocks also require bouncing movements. Wearing socks alone is not enough to protect them. A pair of comfortable and well-fitting sneakers is also indispensable.
With the increase of time at home, 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 be emphasized. “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 lighter-intensity exercises; 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.