These 4 exercises are the first choice for autumn fitness

　　For autumn fitness, you should choose aerobic exercise with smaller range of motion and higher calorie consumption. Below we recommend four exercise methods for everyone.

　　jogging

　　When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep, long, slow and rhythmic. You can exhale every two steps, inhale every two steps, or exhale every three steps, and inhale every three steps. When jogging, you should take deep breaths from your abdomen, expand your abdomen when you inhale, and contract your abdomen when you exhale. When jogging, the pace should be brisk and the arms swing naturally. It is advisable to run for 20 to 30 minutes every day. Note that you should land with the balls of your feet to give full play to the elasticity of the arches of your feet to facilitate cushioning and reduce the impact when landing. The back kick of the legs should be stretched, and the cushioning force should be used well when the feet land, not too hard. Running in this way makes people feel that their feet are light and flexible, and can also reduce the burden on the feet and avoid injuries.

　　climb mountains

　　Although mountain climbing is possible exercise Body, consume fat, but the prerequisite is that the climbing posture must be correct: the upper body leans forward slightly, the arms swing naturally, the whole foot is on the ground, and the stride length should be small. During mountain climbing, be sure to take plenty of rest, don't rush it, and replenish water to make climbing easier.

　　Cycling

　　Try rhythm exercises. When pedaling, try to be even and smooth, don't jump on the seat, and keep your upper body relaxed. You can also try strength training, slowing down for most of the ride, or even talking while riding. You can also do interval training, riding at a faster speed for 5 minutes, then riding relaxed for 10 minutes, and then riding fast for 5 minutes. Varying the pace and intensity of exercise can make the exercise process interesting and create different levels of stimulation.

　　badminton

　　Friends who like indoor sports can choose this fitness method. Pay attention to avoid sports injuries during exercise. Straightening the waist can keep the muscles on both sides of the spine in a tense state and form a strong protection for the spine, thereby avoiding "flashing" when playing badminton. It is recommended that you consciously lift your toes upward during the warm-up process, or stand upright and jump in place with your forefoot on the ground, or squat down with your forefoot on the ground. These actions can effectively stretch the Achilles tendon and prevent Achilles tendon rupture.

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