To be able to do these 10 movements shows that the body is really good many people can not do

We can tell whether we are good or bad not only through physical examination, but also from other aspects of our body, such as the face, the way we walk and so on. Today I would like to introduce some knowledge about the body to you. Let’s have a look

10 moves to measure physical fitness

01

Wake up at 7 am and feel sluggish by 9 am

Get up at 7 am and feel sluggish at 9 am? Many people say “yes”, which means your body may be overtired from a long period of inactivity or sitting down.

Exercise is known as an energy booster, and a large study of more than 6,800 people found that chronically sedentary people who exercised regularly experienced significantly less fatigue than those who did not exercise. Nick Peru, who heads global public health research at the World Health Organization, recommends regular and consistent exercise for at least 30 minutes, at least five times a week.

From now on, we should break the static lifestyle. For example, when you take a bus to work, you can get off two stops earlier and walk instead, or ride a bike instead. After every 40 minutes of work, you should exercise for 5-10 minutes.

02

Do you feel sore if you carry a 3kg bottle in each hand?

Carrying eight pounds (three kilograms) in each hand tests not only your biceps, but also your shoulders, back, chest and knees. Studies show that infrequent exercisers reach their maximum muscle strength in their 20s and then decline by about 10 percent every decade, and even more rapidly after age 60.

Lack of muscle strength can lead to injury, arthritis, osteoporosis and even depression and dementia. A tufts University study found that older people with arthritis experienced a 43 percent reduction in pain after 16 weeks of strength training.

Our general muscle strength training can be achieved with the help of dumbbells and other weights, you can choose each set of 20 to 25 times of training, 5 to 7 times a week is the best. 03

Beat up and down 10 times, the heart rate is accelerated

This is an important indicator of heart rate control and cardiovascular health.

If your heart is racing and you feel palpitation, you can get rid of disease factors by doing more exercise. Interval training, which combines fast running with jogging, can improve endurance and protect the heart. 04

Do you feel uncomfortable bending your toenails when you cut them

If you find it difficult to stretch, pay attention to your joints and bones. Watch out for arthritis, osteoporosis and other diseases that can be signs of heart problems.

A study published in the Journal of Physiology found that inability to touch toes while standing on two legs may be linked to arterial stiffness, a precursor to heart disease. Experts believe that just five minutes of stretching a day, starting at the neck and working up to the arms, shoulders, back and calves, can help improve blood circulation and joint health.

05

Can you kick yourself in the buttocks

This is another way to test your flexibility. If you find it difficult to do this, your flexibility and strength are not up to scratch.

Two simple exercises are recommended: take two steps at a time; Practice post-kick regularly. 06

Without moving your feet, can you turn and look back

This exercise tests the strength and flexibility of the body’s central muscles.

If it is difficult to do, you can often turn around the waist, can enhance the function of lumbar muscles, joints, chronic lumbar muscle strain, lumbar bone hyperplasia, lumbar disc herniation, rheumatic low back pain, sciatica and other prevention and cure effects. 07

By plane or train, can independently put the suitcase on the luggage rack

This exercise will test your lower back and leg strength. People with low back strength are prone to chronic back pain.

“Walking backwards” can enhance the strength of the back muscles, enhance the stability and flexibility of the lumbar spine, and at the same time improve the metabolism of the lumbar tissue, relieve low back pain. 08

Is it difficult to carry heavy objects up and down the stairs

It is a test of strength, cardiopulmonary endurance and balance.

It takes more energy and stamina to climb stairs than to walk on flat ground. If you find yourself short of breath and have difficulty breathing after only a few floors, your lung function is often more than 50% worse than normal people.

And now buildings are mostly installed with elevators, so that people have less opportunity to climb the stairs exercise. The more difficult it is to climb a building, the more you should try to do more climbing exercises in the future. At work, use phone calls and lunch breaks to go upstairs and downstairs.

When fluctuation stair, want to notice to use ham muscle more, coxal muscle and abdominal muscle strength, and want to pay attention to step by step, do not increase exercise speed suddenly, injure joint easily otherwise.

09

10 minutes of fast-paced dance, wheezing

The problem can reflect the body’s muscular strength and cardiopulmonary function. For better cardio and muscle building, do 10 to 15 minutes of bursts of exercise a day.

Experiments have shown that this is far better than just running on a treadmill for an hour. Experts say that doing explosive exercise, such as fighting exercise, short distance running, can make fat burn fully, build muscle line, strengthen muscle strength, and can improve cardiopulmonary function.

The personage inside course of study reminds, old people appear easily osteoporosis, muscle atrophy, bone hyperplasia, joint disease, because this is unfavorable the motion that undertakes high intensity and need explosive force. 10

Do you feel tired after walking for 30 minutes continuously

Walking is linked to many body indicators. Walking for at least 20 minutes a day can help burn fat, maintain body shape, make you feel better and more energetic, and lower blood pressure and blood sugar.

A number of studies have found that walking for 20 to 30 minutes a day can significantly improve health as people age, with independence and independence increased by 41 per cent, the Daily Mail of London reported. Experts say that when walking fast, you should cooperate with the correct arm position, namely, curving arm, because the straight arm swing is easy to make the arm congestive and cause discomfort.

After fast walking, you can add some strength exercises to increase the intensity of exercise, especially for upper body strength exercises, such as push-ups; Just stick to fast walking, can walk every other day, after the body gradually adapt to insist on daily exercise.