fitness exercise gymnastics

If you want to choose a fitness program that is suitable for all ages, has zero cost, and almost no risk of sports injuries, and can also take into account posture adjustment, basic physical fitness improvement, and rehabilitation of chronic diseases, fitness exercise and gymnastics must be ranked in the top 3 choices. It is definitely not a "tasteless activity to cope with tasks in student days" that many people have in mind.

During lunch break last week, I was doing the side exercises of the ninth set of radio gymnastics in the corridor of the company. An intern who just spent 3,000 yuan to get an annual fitness card came over and stared at me for a long time, and said, "Sister, what you are doing...isn't it too gentle?" The last time I danced with Pamela I was sweating for 10 minutes." This statement actually represents the inherent impression of many people: they feel that gymnastics is slow and lacks intensity. It is not as fast as iron lifting to build muscle, and it is not as efficient as aerobic fat burning. If you practice it, it will be in vain.

This kind of controversy has been raging in the fitness circle for more than a day or two. When I was on a fitness forum before, I saw an old man who had practiced powerlifting for three years post a complaint, saying that he did a complete ninth set of radio gymnastics without even breaking a sweat, which was a waste of time. But the physical therapist in the sports rehabilitation room where I often go does not agree with this statement at all. He said that nine out of ten patients with sports injuries he treated were caused by pursuing high intensity at the beginning and ignoring basic joint mobility and correct force generation patterns. In standardized fitness gymnastics, every movement design is in line with the human body. Kinesiology is essentially a "basic course" to help you calibrate your muscles' sense of strength - let's take the simplest chest expansion exercise. You sink your shoulders, draw in your core, squeeze your shoulder blades toward the center and hold it for two seconds. If you do it 15 times, you can feel the soreness in your middle back. It is much more effective than hunching your chest and doing 10 sets of high pull-downs.

What many people don’t know is that the fitness exercise gymnastics we often refer to is actually a very broad category, and it is by no means limited to the radio gymnastics we did in school. Medical rehabilitation gymnastics for cervical and lumbar spine problems, street fitness gymnastics that focuses on improving self-weight strength, and even the core mat sequence of Pilates are all essentially in line with the core logic of gymnastics of "rhythm control, coordinated force exertion by multiple joints, and range of motion adapted to body tolerance." I broke my shoulder while skiing before, so the doctor didn't allow me to do upper limb weight-bearing training, so he gave me a 12-session shoulder and neck rehabilitation gymnastics. I did it for 20 minutes every day. That was the first time I really felt that when I was doing high pull-downs, I relied on my trapezius muscles to compensate. I had always suffered from backache during deadlifts. It was only when I was practicing core gymnastics that I discovered that my core was not tight at all, and I relied entirely on the strength of my lumbar spine.

Of course, we have to admit that if you have more than two years of systematic training experience, your body fat rate is less than 20%, and your goal is to hit the PB in powerlifting or reach extremely low body fat, then the intensity of the ordinary popular version of fitness gymnastics cannot keep up with your needs. This is the core reason why many high-end fitness enthusiasts think it is "useless". But in the context of the general public, its price/performance ratio really cannot be matched. I had a former colleague who had a lumbar protrusion for three years and was afraid to even jog. The doctor told him not to blindly try Internet celebrity exercises, so he got up and did a simplified version of the fitness gymnastics twice every morning, halving the range of body turns and kicks, and holding each movement for 2 seconds. After three months, he checked again and found that the strength of his lower back muscles had increased by 40%. Now he can go hiking with us for ten kilometers on weekends. My mother sprained her leg while dancing square dance a while ago and was unable to go out for half a month. I taught her a few lower body exercises that she can do while sitting down. Now she does them every day while watching TV and says her legs are much stronger. Last week, she told me that she and her old sisters would go to the park to practice the newly-created fitness exercises for the elderly.

I had dinner with a competitive gymnast who retired from the provincial team. He said that even the athletes in his team who had won national awards had to do two sets of standard broadcast gymnastics to open their joints before training, otherwise they would be particularly prone to injuries. You see, professionals regard it as a basic protective movement, but ordinary people think it is "useless". In fact, the essence is that you are not doing it right - if you are fooling around, it is of course useless to swing your arms and legs for ten minutes. If you control the muscle force to the limit in every movement, you will be more out of breath than running two kilometers in one set.

Anyway, I have the audio of the ninth set of radio gymnastics in my phone all year round. When my shoulders are stiff and my waist is sore after working overtime, I go to the corridor to do two exercises, which is more relaxing than drinking two glasses of Americano. If you've been wanting to move lately but don't know what to choose, you're afraid of getting hurt, you're in trouble, you're afraid you won't be able to hold on, why not go home tonight and try it first? There is no need to pursue 100% standard movements. Being able to move is better than lying on the sofa scrolling through your phone.