运动健身的好处大家都知道,但是一般人不大可能一辈子只做同样一种运动,永远也不厌倦;另一方面,岁月毕竟无情,上了年纪的人不可能还和年轻时一样蹦蹦跳跳,承受着年轻时的运动量。
那么,对希望以运动健身的人,到底应该如何搭配组合,在不同人生阶段选择适合自己年龄的运动方式?美国有一位训练专家最近设计出一套能让人一生受用的健身计划,使注重健康的你从二十几岁开始,一直到耳顺之年都能找到适合的运动方式。让你从运动中受益。下面是具体方案:
二十多岁:可选择高冲击有氧运动、跑步或拳击等运动方式。对你的身体而言,好处是能消耗大量卡路里,强化全身肌肉,增进精力、耐力与手眼协调。在心理上,这些运动能帮助你解除外在压力,让你暂时忘却日常杂务,获得成就感。同时,跑步还有激发创意、训练自律力的优点;而拳击除了培养信心、克制力与面对冲突的能力等好处外,更适合拿来当做“出气筒”。
三十多岁:建议选择攀岩、滑板运动、溜冰或者武术来健身。除了减肥,这些运动能加强肌肉弹性,特别臀部与腿部;还有助于活力、耐力,能改善你的平衡感、协调感和灵敏度。在心理上,攀岩能培养禅定般的专注工夫,帮助你建立自信与策略思考力;溜冰令人愉悦、多感,忘却不快;武术帮助你在冲突中保持冷静、自强与警觉心,同样能有效增进专心的程度。
四十多岁:选择低冲击有氧运动、远行、爬楼梯、网球等运动。对身体的好处是能增加体力,加强下半身肌肉,特别是双腿,像爬楼梯既可以出汗健身,又很适合忙碌的城市上班族天天就近练习。网球则是非常合适的全身运动,能增加身体各部位的灵敏度与协调度,让人保持活力充沛,同时对于关节的压力也不如跑步和高冲击有氧运动来得大。而在心理上,这些运动让人神清气爽,松弛紧张和压力。以爬楼梯为例,有规律地爬上爬下常是控制自己,让心情恢复稳定的好方法;同样,打网球除了有社交作用,还能抛开压力与躁念,训练专心、判断力,与时间感。
五十多岁:适合的运动包括游泳、重量训练、划船,以及打高尔夫球。游泳能有效加强全身各部位的肌肉与弹性,而且由于有水的浮力支撑,不如陆上运动吃力,特别适合疗养者、孕妇、风湿病患者与年纪较大者。重量训练能坚实肌肉、强化骨骼密度;提高其他运动能力;而打高尔夫球时如果能自己走路、自背球袋,而且加快脚步,常有稳定心脏功能的效果。心理上,游泳兼具振奋与镇静的作用,专心的划水让人忘却杂务;重量训练有助提高自我形象满意度,让压力与烦躁都随汗水宣泄而出;团队一起划船能培养协同与团队精神;打高尔夫球则可让人更专心、更自律。
六十多岁以上:介绍你多做散步、交谊舞、瑜珈或水中有氧运动。散步能强化双腿,帮助预防骨质疏松与关节紧张;交谊舞能增进全身的韵律感、协调感和优雅,非常适合不常运动的人选择尝试;瑜珈能使全身更富弹性与平衡感;能预防身体受伤;水中有氧主要增强肌肉力量与身体的弹性,适合肥胖、孕妇或老弱者健身。这些都不算是激烈的运动,但是在健身之外,它们的最大功用是能使人精神抖擞,感觉有趣,并且有社交的作用,是让老年人保持年轻心态的一个好方法。
另个补充:一、健身长跑可提高呼吸系统和心血管系统机能科学实践证实,较长时间有节奏的深长呼吸,能使人体呼吸大量的氧气,吸收氧气量若超过平时的7—8倍,就可以抑制人体癌细胞的生长和繁殖。其次长跑锻炼还改善了心肌供氧状态,加快了心肌代谢,同时还使心肌肌纤维变粗,心收缩力增强,从而提高了心脏工作能力。
二、健身长跑有利于防病治病健身长跑使血液循环加快,对排泄系统有害物质起到清洗作用,从而使有害物质难以在体内停留和扩散。据测定得知,16分钟跑3000米或25分钟跑5000米,可降低血液中胆固醇。这对老年人易患不同程度的高血脂症,继而引起血管硬化、冠心病、脑血管病等有着良好的预防作用。
三、健身长跑有利于心情舒畅、精神愉快这种长跑因其不重视比赛胜负,只求在轻松愉快中健身,因此对缓解现代社会高节奏和激烈运动带来的精神心理紧张十分有益。据医学专家介绍,这种轻松愉快的运动最能促进体内释放一种多肽物质——内啡吠,从而使人产生一种持续的欣快感和镇静作用。另外,由于长跑使人情绪饱满乐观,有助于增进食欲,加强消化功能,促进营养吸收。
长跑锻炼对于培养人们克服困难,磨炼刻苦耐劳的顽强意志具有良好的作用。特别是对那些冬季怕冷爱睡懒觉不想锻炼的人起到促进作用,从而使人他们尝到健身长跑锻炼的好处.
翻译:
The benefits of exercise is known to all, but the average person is unlikely to be a lifetime only to do the same kind of movement, never tired of; Years after all, on the other hand, ruthless, older people may also not lit up like when I was young, under exercise when I was young
So, to those who want to exercise, should how to mix, in different stages of life choose to suit oneself age exercise The United States has a training experts recently designed a set of can let a person lifetime pass fitness plan, make healthy you from the beginning of the twenties, until the sixties years can find the right ways Let you benefit from sports The following is the specific plan:
More than twenty years old: can choose high impact aerobics, running, or boxing movement Good for your body is to consume a large amount of calories, strengthen muscles, increase energy, stamina and hand-eye coordination In the psychological sense, these exercises will help you to relieve the external pressure, make you forget the daily chores, gain a sense of achievement At the same time, running and stimulate creativity, training the virtues of self-discipline; Boxing in addition to cultivate confidence, restraint and the benefits such as ability to face the conflict, more suitable for as \"out\")
More than 30 years old: it is recommended that choose to rock climbing, skateboarding, skating or Wu Shulai fitness In addition to lose weight, these sports can strengthen muscle elasticity, especially the buttocks and legs; Also helps energy, endurance, and can improve your sense of balance, harmony, and sensitivity Psychologically, rock climbing can develop the focus of work, like meditation to help you build self-confidence and strategy thinking; Skating more pleasant, and feeling, forget unhappy; Martial arts help you remain calm in the conflict, self-improvement and alert heart, also can effectively improve the degree of concentration
More than forty years old: choose low impact aerobic exercise, travel, climb stairs, tennis sports The profit to the body is to increase physical strength, strengthen the lower body muscle, especially in the legs, like climbing stairs can perspire fitness, and very suitable for the busy urban commuters every day to practice Tennis is a very appropriate body movement, can increase the sensitivity and the coordination of different parts of body, let a person keep energetic, at the same time for the joints are not equal to running and high shock pressure of aerobic exercise as much And psychologically, these make people refreshed, relaxation tension and stress Climb the stairs, for example, regularly climbing up and down is to control oneself, often a good way to let the mood stability returns; Similarly, play tennis in addition to its social effect, still can put aside pressure and manic, training focus, judgment, and the sense of time
More than 50 years old: suitable for sports including swimming, weight training, boating, and play golf Swimming can effectively strengthen the muscles of the body parts and elasticity, and because of the buoyancy of water, less land movement demanding, especially suitable for the residents, pregnant women, with strong rheumatism patients with age Weight training can be solid muscle, strengthening bone density; Improve the ability of other sports; While playing golf, if you can walk alone since the back pocket, and speed up the pace, often have stable effect of cardiac function Psychologically, swimming both exciting and calming effect, concentrate on stroke to let a person forget chores; Weight training helps to improve self image satisfaction, let the pressure and agitated with sweat vent out; Boating team can develop synergies with team spirit; Playing golf can make people pay more attention and more self-discipline
More than 60 years of age or older: you do more walking, dancing, yoga or water aerobics Take a walk can strengthen your legs, to help prevent osteoporosis and joint stress; Dancing can improve whole body sense of rhythm, harmony, and elegant, very suitable for sedentary people choose to try; Yoga can make the body more resilient and balance; Can prevent the body injury; Aqua aerobics major increase muscle strength and the elasticity of the body, suitable for obese, pregnant women or old fitness of the weak These are not a fierce campaign, but in the gym, they are the biggest function can make the person spirit, feel interesting, and have a social role, is to let the elderly is a good way to keep the young mentality
Another adds: a, fitness distance can improve the function of the respiratory system and cardiovascular system scientific practice confirmed that rhythmic deep breathing for a long time, can make human body breathing large amounts of oxygen, absorb oxygen if more than the usual 7-8 times, can inhibit the growth and reproduction of human cancer cells Second long-distance running exercise also improves the myocardial oxygen supply state, accelerates the myocardial metabolism, at the same time also make cardiac muscle fibers became thicker, heart contraction force increase, so as to improve the ability to work the heart
Second, the fitness run is conducive to disease cure fitness runners accelerate blood circulation, the excretory system harmful material cleaning effect, so that the harmful material is difficult to stay in the body and spread According to measurement, 16 minutes to run 3000 meters or 25 minutes to run 5000 meters, can reduce the cholesterol in the blood The old people susceptible to different degrees of hyperglycemia, which in turn causes hardening of the arteries and coronary heart disease, cerebrovascular disease has a good prevention role
Three, the fitness run to feel better, happy spirit this kind of long-distance running, because its not value competition for fitness in the relaxed and happy, so to alleviate high tempo and intense campaign to bring the spirit of modern society is good mental tension According to medical experts, the most can promote the body to release this light-hearted movement within a polypeptide substance - brown bark, so as to make the person produces a continuous euphoria and sedation In addition, due to the long distance high spirits optimistic, promote appetite, strengthen the digestive function, promote nutrient absorption
Distance running exercise to cultivate people overcome difficulties, temper perseverance of hard work has a good effect Especially for those who are afraid of the cold winter exercise sleepy don't want to play a role, so that they taste the benefits of fitness distance running exercise
力量解释为力气,有份量。古诗文解释为强力也。后引申具有了“作用”、“能力”的意思,是汉语中常用词语。那么你知道吗下面来学习一下吧。
力量英语说法1:
power
力量英语说法2:
force
力量英语说法3:
potence
力量的相关短语:
人民力量 People Power ; CCTVB ; Makkal Sakthi ; CCATV
光明力量 Dungeon Magic ; Shining Force ; EXA ; Shining Force Resurrection of the Dark Dragon
神秘力量 Sigma ; Supernatural ; Part Five ; Power Rangers Mystic Force
力量型 Power Type ; Choleric ; Ultraman Tiga power type ; power type
灵魂力量 brain powerd ; Soul Calibur ; BRAIN POWEDRO ; Soul Power
软力量 Soft power ; soft power ; soft strength
师资力量 Teachers ; Faculty ; Trainer ; About Us
钢铁力量 Steel force ; Iron Force
超级力量 Enhanced strength ; SUPER POWER ; Strength of One ; Power Rangers Megaforce
力量 的英语例句:
1 Generosity is its own form of power
别低估了慷慨的力量。
2 The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt
当你从内心深处找到一种可以忍受一切痛苦的坚强力量时,你的成长历程就会出现飞跃。
3 The unevenly matched armies met at Guilford on 15 March 1781
1781年3月15日,力量悬殊的两支队伍在吉尔福德狭路相逢。
4 Torn muscles retract, and lose strength, structure, and tightness
撕裂的肌肉会收缩,丧失原来的力量、结构和紧实度。
5 He changed our world through the force of his ideas
他通过自己观念的力量改变了我们的世界。
6 Foreigners must use their power to nudge the country towards greater tolerance
外国人必须动用他们的力量促使这个国家变得更加宽容。
7 He scares teams to death with his pace and power
他的速度之快、力量之大让其他队胆战不已。
8 This figure has long been held to possess miraculous power
这个数字长时间以来都被认为拥有神奇的力量。
9 He has a new fitness regime to strengthen his back
他有一个增强背部力量的新健身计划。
10 The transformation of American sea power began in 1940
美国海军力量的彻底转变始于1940年。
11 Here we outline some of the some-times conflicting forces moulding the debate
在此我们概述一些有时影响争论的相互对立的力量。
12 The West has an interest in promoting democratic forces in Eastern Europe
东欧民主力量的发展与西方国家利害攸关。
13 The government'sgoing to great lengths to demonstrate its military might
该 正不遗余力地展示其军事力量。
14 She showed real character in her attempts to win over the crowd
她在努力获得民众的支援时,表现出真正的人格力量。
15 Now BBC World Television is forging ahead on its own
现在英国广播公司的全球电视节目正靠自己的力量稳步推进。
RM是“Repetition Maximum”的缩写,字面含义是“重复做的最大数值”,意译就是“最大重复次数”。在健身训练中,RM被用来表示能够重复练习某次数的最大重量,或“最多只能重复练习某重量的次数”。
在力量训练中,特别是无氧训练中,RM是评估训练强度和肌肉增长的一个重要指标。通过合理的RM值,可以逐渐增加肌肉的力量和体积。
要提高肌肉的力量,训练的RM值需要逐渐增加。一般来说,较低的RM(如1-5RM)更适合增加肌肉体积,而较高的RM(如10-20RM)更适合增加肌肉力量。
以下是一些具体的建议来提高肌肉力量:
1 选择适当的重量:重量过轻或过重都不利于肌肉力量的增长。开始时,可以选择略低于或等于自己最大力量的重量进行练习,然后逐渐增加重量。
2 控制呼吸:正确的呼吸方式可以帮助肌肉更好地收缩和伸展。在举起重物时吸气,放下重物时呼气,可以帮助你更好地控制自己的动作节奏。
3 确保正确的动作形式:正确的动作形式可以确保目标肌肉群得到最佳的刺激。在练习时,要注意身体的姿势、角度和收缩和伸展的范围。
4 增加训练频率:每周至少练习两次是必要的,以保持肌肉的增长和力量的提升。如果可能,每周练习3-4次会更好。
5 确保充足的休息:适当的休息可以帮助肌肉修复和生长。在每组训练之间和每天训练之后,都应该给肌肉充分的休息时间。
希望这些信息可以帮助你提高肌肉的力量。如果你需要更详细的指导,建议咨询专业的健身教练或理疗师。
power, energy, force, strength这组词的共同意思是“能”“能量”“精力”。
其区别在于具体含义用法、读音和变形不同:
一、具体含义用法不同。
1、energy在物理学定义中为“能”“能量”,用于生理学上指“精力”。power系一般用语,可指动力、思维能力等各种力量或能力。
strength指某人或某物所具有的内在力量,可指体力、力气或抽象的力量。force指的是物质或精神力量,多指为做成某事而使用的力量,也常指武力。
例如:
1)A car needs a lot of power to go fast
汽车高速行驶需要很大动力。
2)Every normal, healthy person has power to think
每一个正常、健康的人都有思维能力。
3)He hasn't got enough strength to get out of bed
他没有足够的力气下床。
4)We had to use force to get into the house
我们不得不强行进屋。
二、读音不同。
power的英式读法是['paʊə(r)];美 ['paʊər]。
strength的英式读法是[streŋθ];美式读法是[streŋθ]。
energy的英式读法是['enədʒi];美式读法是['enərdʒi]。
force的英式读法是[fɔːs];美式读法是[fɔːrs]。
三、变形不同。
power的过去式是powered;过去分词是powered;现在分词是powering;第三人称单数是powers。
energe的名词复数是energies。
force的形容词是forceable;名词是forcer;过去式是forced;过去分词是forced;现在分词是forcing;第三人称单数是forces。
健身项目英语:Health Club健身项目有引体向上(pull up),俯卧撑 (push up),仰卧起坐 (sit-up),卧推 (bench press),深蹲 (deep squat),硬拉 (dead lifting),侧平举 (lateral dumbell raise),平板支撑 (plank),哑铃弯举 (dumbell curl),哑铃卧推 (dumbell press),哑铃硬拉(dumbell lifting)。
引体向上:指依靠自身力量克服自身体重向上做功的垂吊练习。主要测试上肢肌肉力量的发展水平,以及臂力和腰腹力量。
俯卧撑:俯卧撑主要锻炼上肢、腰部及腹部的肌肉,尤其是胸肌。是很简单易行却十分有效的力量训练手段。
健壮的英语是 robust
拓展:健壮一词常用来形容一个人的体魄强健,有良好的体能和健康状况。身体健壮的人通常拥有强健的肌肉和骨骼系统,能够承受较大的体力负荷和压力,并且具有抵御疾病的能力。
健壮的人通常具有以下特点:
一、体能充足。他们通常有较强的心肺功能和肌肉力量,能够进行较长时间的持久运动。无论是长跑、游泳还是其他剧烈体育运动,健壮的人都能够持之以恒。
二、免疫系统强。健壮的人通常具有较强的免疫系统,能够有效地抵御外界病菌的入侵,预防感冒、流感等疾病的发生。
三、饮食健康。健壮的人通常有良好的饮食习惯,注意营养平衡和膳食品质,摄入足够的蛋白质、脂肪和碳水化合物,保证身体的营养需要。
四、积极乐观。健壮的人通常具有积极乐观的心态,能够面对生活中的挫折和困难,用自己的积极态度去战胜困难。
要保持健壮,首先要保持良好的生活习惯,如进行适当的锻炼、保持充足的睡眠、饮食健康等。此外,也要注意预防疾病,及时治疗已经发生的疾病,保持良好的心理状态。
对于工作和生活而言,拥有健壮的体魄能够带来很多好处。比如在工作中能够更好的承受压力,减少疲劳感和疾病发生率;在生活中能够更好的享受生活,多参与各种体育活动或户外活动,丰富自己的生活经验。
体育锻炼的英语是Physical exercise。
1什么是体育锻炼?
体育锻炼是指通过参加各种体育运动或进行身体活动,以提高身体素质、增强体力和培养身体协调能力的活动。体育锻炼有助于人体健康,提高心肺功能,增强肌肉力量,改善体态和提升心理健康。
2运动
体育锻炼是指为保持或改善身体素质和整体健康而进行的涉及身体运动的活动。它包括步行、跑步、游泳、骑自行车、运动和各种健身锻炼等活动。体育锻炼对于保持健康的生活方式和预防各种疾病至关重要。
3体育锻炼的好处
有规律的体育锻炼对身体和心理健康都有很多好处。它有助于体重管理,改善心血管健康,增强肌肉和骨骼,增强灵活性和协调性,并增强免疫功能。体育锻炼在降低心脏病、糖尿病和某些类型癌症等慢性疾病的风险方面也发挥着至关重要的作用。此外,它通过减少压力、焦虑和抑郁症状来促进心理健康。
4体育锻炼的类型
针对健身的特定方面,有不同类型的体育锻炼。其中包括有氧运动,如慢跑、游泳和跳舞,可以提高心血管耐力。力量训练练习,如举重和阻力训练,有助于锻炼肌肉。柔韧性锻炼,如拉伸和瑜伽,可以增强关节的灵活性,防止受伤。此外,平衡和协调运动,如太极和普拉提,可以提高稳定性和身体控制力。
总结:
体育锻炼的英文表达是Physical exercise。体育锻炼指的是通过各种身体活动来提高身体素质和健康,有益于心血管健康、肌肉力量、灵活性和心理健康。它有多种类型,包括有氧运动、力量训练、柔韧性训练以及平衡和协调练习。将体育锻炼纳入日常生活需要设定合理目标、找到喜欢的活动,并逐渐增加强度和时间。
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