Ancient Chinese celestial observation instruments

armillary sphere

Age: Western Han Dynasty

Function: Hun Tianyi is the general name of Hun Yi and Xiangxiang.Hun instrument is a kind of instrument that measures the sphere of celestial body, and the image is an instrument used to demonstrate the phenomenon in ancient times.

Existing location: Nanjing Zijin Mountain Observatory

Brief

Dynasties: Yuan Dynasty

Function: Measure the location of the celestial bodies.The structure and use of Jianyi are simpler than Hunyi, and except near the Arctic Star, the entire sky is unobstructed, so it is called Jianyi.

Existing location: Nanjing Zijin Mountain Observatory

Ritual

Age: Yuan Dynasty

Function: Observation instruments with direct projection methods are very intuitive and convenient.

Existing location: Beicheng Star Watching Terrace, Zhaocheng Town, Dengfeng City, Henan Province

Daybish

Dynasties: spring and autumn Period

Function: It is the instrument when observing the Japanese filmmark. It is mainly based on the position of the day shadow to specify the time or the number of times at that time. It was a more commonly used chronograph instrument in ancient my country.

Existing location: National Museum

Watt

Dynasties: 20th century BC

Function: It is a astronomical instrument that measures the length of the daily shadow. It consists of two components: "Gui" and "table".

Celestial body

Dynasties: Qing Dynasty

Function: The ancient name of "Xiangxiang" was an instrument used to demonstrate the phenomenon in ancient my country.

Existing location: No. 138, Xizhimenwai Street, Xicheng District, Beijing

Discipline

Dynasties: Qing Dynasty

Function: Also known as the six -point meter or distance meter, it mainly uses it to determine the angle distance between 60 degrees between the celestial bodies and the diameter of the sun and the moon and the moon.

Existing location: No. 138, Xizhimenwai Street, Xicheng District, Beijing

Quadrant

Dynasties: Qing Dynasty

Role: Astronomers usually use quarrels to measure the meridian height of the sun and planets, and then determine the star coordinates of the latitude, the zodiac angle and the observation location.

Existing location: No. 138, Xizhimenwai Street, Xicheng District, Beijing

Equatorial latitude and latitude instrument

Dynasties: Qing Dynasty

Function: It is mainly used to detect the red meridians and redtties of celestial bodies.

Existing location: No. 138, Xizhimenwai Street, Xicheng District, Beijing

Huangdao Jingwei

Dynasties: Qing Dynasty

Function: It is mainly used to measure the eczema and latitude of the celestial bodies and measure the twenty -four Solar terms.

Existing location: No. 138, Xizhimenwai Street, Xicheng District, Beijing

Horizer Jingwei

Dynasties: Qing Dynasty

Function: It is mainly composed of four parts of the ground, the elephant limited ring, the column, and the spare mirror, which is used to measure the horizon coordinates of the celestial bodies.

Existing location: No. 138, Xizhimenwai Street, Xicheng District, Beijing

Horizon

Dynasties: Qing Dynasty

Function: During observation, the lines of the lines at both ends of the celestial body and the horizontal surface are perpendicular to the center on the plane, and the horizon can be set.

Existing location: No. 138, Xizhimenwai Street, Xicheng District, Beijing

Dynasties: Qing Dynasty

Function: It is one of the eight large copper cast astronomical instruments made in the Qing Dynasty and an important astronomical observation instrument in ancient my country.It is mainly used to determine the scales of the celestial bodies, rookie, and true sun.

Existing location: Beijing Guguanxiangtai

Water Yunyi Elephant Channel

Dynasties: Northern song Dynasty

Function: Large automated astronomical instruments that are driven by leakage hydraulic, which integrates astronomical observations, astronomy demonstrations and time -reporting systems.

Existing location: China History Museum

Astronomical Telescope

Astronomical Telescope choice

getting Started

The brand suffixes such as Star Tron, Biguan and other brands are basically an entry-level Telescope. The price is 500-2000 yuan.The sky body is more suitable for beginners.

intermediate

The price of Cinda Xiaohei, Sirius painter, Mide NG90, etc., the price is 2000-5000 yuan. The optical performance and the stability of the bracket are not bad. Generally, it has an automatic star search function, which is suitable for amateur astronomical enthusiasts with some economic conditions.

advanced

Star Tron C8, 8SE, Cinda SC8, 16 -inch DOB and other Telescopes, the price is more expensive, more than 10,000 yuan, it is a weapon for observing deep space such as planets and nebulas, suitable for fever and professional astronomical enthusiasts., Worker.

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Astronomical Telescope accessories

eyepiece

In addition to the effect of astronomical Telescope, the Eyepiece cannot be ignored except for most of the objective mirrors or main mirrors.Choose proper eyepiece to use the performance of the Telescope as much as possible.

Sun filter

Based on parallel plane glass or synthetic resin, the filter plate with metal steaming electricity is installed in front of the material mirror, reflective lens barrel, or Schmida Casserin, as a light reduction.You can use large -caliber observation and do not hurt your eyes, but you should pay attention to the cutting of the filter board when cutting.

Filter

Planet observation with the filter with appropriate colors can increase the contrast on the surface of the planet, so that we can see more surface details.When observing the moon, medium -density filter can reduce the light of the moon, so that we can observe comfortably.

Baro mirror

Putting Baro mirror between the objective mirror and the eyepiece can increase the magnification.The usual Baro mirrors increase the focal length of the object mirror by double or 3 times to 5 times.This is a convenient accessory, but the cheap Baro mirror may affect the image.

Spare prism

The sclineing prism is to reflect the Telescope light shaft of the long mirror by 9 0 degrees with a prism.The larger Telescope will use the reflex mirror surface. One is lighter, and the second is better than the prism.

Star -seeking mirror

It is used to facilitate observer to find a low -twice Telescope used when observing the celestial bodies. First of all, it is necessary to adjust the Telescope with the light shaft of the star -seeking mirror to each other.Essence

Longitude and latitude instrument

It is a type that can move in horizontal and upper and lower directions freely.The structure and usage are very simple, but the tracking of the stars moved by the day and weekly movement is difficult. Two micro -movement rods are operated, otherwise the stars will run away from the field of vision.

Hoshino Equator Instrument

Tracking the celestial bodies that move due to the day and weekly movement, the simple method is to use the equatorial ceremony tablet, which is indeed much more convenient than the latitude and weft instrument.

The top ten astronomical Telescope in the world

1. Gana column large Telescope

The diameter of the mirror surface is 10.4 meters long, consisting of 36 custom mirror hexagonal components, and the installation requires accurate to a range of 1 mm.The establishment of this guy can be said to be burning money, and early investment is as high as $ 175 million.

2. Kak Telescope

Located on the top of Monakia, Hawaii, it is two exactly the same Telescope. They are composed of 36 mirror hexagonal components. The overall mirror diameter is 10 meters, each mirror diameter is 1.8 meters, and the thickness is only 10For centimeters, the mirror surface is highly accurate by active optical support system.

3. Large -scale Telescope in southern Africa

It is composed of 91 mirror hexagonal components. The overall mirror is actually effective in diameter of 10 meters.The Telescope can detect the weak light of the moon distance like a candlelight, and the Telescope was first put into use in 2005.

4. Hobbie Enley Telescope

It is composed of 91 mirror hexagonal components. Each mirror diameter is 1 meter, which is continuously sorted by a small computer control motor.The overall mirror diameter can reach 11 meters, and the actual available is only 9.2 meters.

5. Large dual -Tube Telescope

Large binocular Telescope is referred to as LBT, which is composed of two tightly adjacent 8.4 diameter Telescopes. They can work separately. When the merger work is like a single, larger Telescope.

6. 6 Telescope

The diameter of the Telescope is 8.2 meters, which is a optical/visual infrared Telescope. It has three characteristics: first, the mirror is thin, and the high -precision tracking can be achievedThird, the cylindrical observation room is used to automatically control ventilation and air filter to achieve the best conditions for the exclusion of heat flow.

7. The European Astronomical Observatory is a big Telescope interference instrument

Located on the mountains of Chile, Mount, Chile, consisting of 4 8.2 meters diameter Telescope, each one can operate separately, or forms a very large Telescope interference instrument.This combined astronomy observation can detect cosmic light 4 billion times more visible than the human body.

8. Gemini Telescope

The Telescope located in the northern hemisphere is coordinated with other Telescopes in Monakia, Hawaii. The Telescope located in the southern hemisphere is located on Mount Siro Parana, Chile.Place the Telescope in two hemispheres for easy observation of all -weather systems.

9. Multi -mirror Telescope

Located on Hopson Mountain, Tunson City, Arizona, it is an art -level building. It does not have the dome structure of the traditional observatory.Soon the Telescope cooled down, and then improved the observation efficiency.

10. Magellan I, II Telescope

Two Telescopes are 200 feet apart, located at the height of the Atkama Desert in Chile.The 6.5 -meter diameter mirror of the Telescope floats on a high -pressure oil film, and its friction is small, and even children can promote this 150 -ton Telescope.

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Daily full -food glasses

What do you do

Its core part is a lens and must use a professional light reduction or light reduction film.The light reduction sheet has materials such as metal membrane, polycarbonate, polyester fiber soft tablets and other materials.The ideal Solar light reduction has a maximum transmission rate of 0.0032%(three in 100,000). At the same time, ultraviolet and infrared rays should be effectively filtered.

How to do

Materials: 1 scissors, several double -sided glue, 1 copper sheet paper, 1 floppy plate, 1 pencil

Cut the floppy disk and cut it with scissors into three parts;

Paper folding back for later use;

Draw a 20mm*38mm rectangle of 20mm*38mm.

Use scissors to buckle the interior, and stick a circle of double -sided glue four windows and four windows inside.

Then put the removing things in the soft disk; there is a trick here, first tear off the double -sided glue on the side, put the plate on the side without tearing the double -sided glue, keep the windows all overwritten.Stick up;

Turn off the double -sided glue on the other side and press the two sides to tighten them;

Properly trim the surroundings to facilitate beauty.

How much

Generally, about ten yuan.

Astronomical/Star Guanzi Software

1. Virtual Astronomy Museum (Stellarium)

Calculate the astronomical phenomenon of specified time.The virtual astronomy museum is a more commonly used Tool for astronomical lovers. It is an astronomical phenomenon used in a computer. We can adjust the time and place in it, and then predict the astronomical phenomenon of the day according to the orientation prediction or calculation. For example, you have an astronomical Telescope.You have already seen the moon, you want to find Saturn for a day, but how do we know if there are Saturn Jupiter in the past few days?Virtual Astronomical Museum can do it.

2. Star map

If the virtual astronomy museum is a software predicted before departure, then this star map is used to refer to the astronomical situation at the scene. This is an application on the mobile phone. Apple Android has to download.AR mode, you can use your phone directly to see the star or constellation above your head.

3,Spacengine

4D simulation universe software.Strictly speaking, it is a game, a "Spacengine" on Steam.This game is an astronomical simulator made by Russia's astronomer and programmers combined with massive astronomical real data. It can be said to be the 4D version of the virtual astronomy museum because it has 3D simulation space and VR mode. We can call it first or third.Traveling in the universe.We can not only see some details of the planet, but also some planet's data.

4. Skyview Free

Intuitive and rich information, SkyView allows you to easily start watching the stars; no Wi-Fi or experience search stars, constellations, planets, galaxies or satellites, arrows will guide you to move forward; point your device to the celestial bodies or constellations, and then click to understandIts name and key fact.

5. Skywiki -The World of Astronomy at a Glance

From the daily planet movement to the full food, everything is an astronomical figure; read the latest space news from the source of NASA, and check the daily astronomical photos with information titles; see the upcoming incident, from the moon phase and the meteor rain to the planet connection, and and connect the planet, and and the planet connection, and and the planet connection, and and the planet connection, and and the planet connection, and also connect to the planet, and and the planet connection, and also connect, and connect the planet, and and the planet connection, and connect, and connect the planets, and connect, and connect the planets, and and the planet connection, and and the planet connection, and connect, and connect the planet, and and the planet connection, and connect, and connect the planets, and and the planet connection, and and the planet connection, and and the planet connection, and connect the planet, and and the planet connection.Add them to their personal calendar.

6. Lunescope Moon Viewer

This beautiful, focusing tools suitable for those who want to remain consistent with the moon; observe the moon from your position, you can use a 3D perspective to rotate or move according to time; get daily rising and landing time, phase, track data, Crescent and visibility percentage.

[Yin yoga] What is the difference between yoga and yin yoga in the basic action of Yin yoga?

1. What is Liu yoga

Liu yoga is a genre born and established in Europe and the United States after the spread of yoga to the West.Its practice style and difficulty are between the two.Its extension, strength, flexibility, endurance, balance, and concentration.The connection between its asanas gives people a sense of success, so it is called "flowing yoga".Liu yoga emphasizes the harmoniousness of exercise and breathing. Each movement must stay longer and carefully experience the physical feelings.

Flowing yoga is a mixture of Harch yoga and Azusga yoga. Its practice style and difficulty are between the two.During the practice, the flowing yoga acts like a Smooth action combination like flowing water to strengthen the body. It is more important to emphasize stretching, strength, flexibility, endurance, and concentration.Tightly connect.The connection between its asanas gives people a sense of one go.

Suitable for healthy young people, people who want to lose weight and detoxify, and those who cultivate for more than half a year of practice of Hashe yoga are not recommended to practice weak and sick people.It can be well conditioned for people with mild autism and inconsistent attention.

Second, the difference between flow yoga and yin yoga

Flowing yoga and yin yoga can be said to be quiet, each with its own characteristics.Simply put: different practice forms; different breathing; different positions; different positions; different ideas; different curriculum arrangements.

Yin yoga

Yin yoga is a medical advantage in the basis of yoga practice and experience, combining the essence of Chinese Taoism and martial arts.Yin yoga emphasizes the relaxation of the whole body, clear all thoughts and combined with slow and natural breathing, maintains long -term movements, exercise bones and its connection tissue, regulate the nervous system, enhance endurance to achieve physical and mental integration in the state of completely relaxing muscles to achieve physical and mental integration.realm.

Yin yoga is a quiet yoga exercise.Seding from the great Chinese philosophy -Lao Tzu's Taoist doctrine.It emphasizes the deep muscles of the entire body stretching and clearing all the thoughts of the brain.The purpose is to relax us more comfortably.You can stretch your body freely.The movement of the movement is long, and the slow breath can completely relax the body's muscles. It pays attention to its own experience and exercise the endurance of people to achieve the connection tissue of stretching bones.Suitable crowd: suitable for people of different ages, challenging.The yin and yang are peaceful, slow and powerful, there is quiet in movement, and there is movement in the quietness, which is equivalent to Tai Chi in Chinese martial arts. Tai Chi in yoga is yin yoga.

And Liu yoga is suitable for healthy young people, people who want to lose weight and detoxify, and those who cultivate for more than half a year for Hashe yoga are not recommended to practice weak and sick people.It can be well conditioned for people with mild autism and inconsistent attention.

The concept of Yin yoga is related to some new theories of Taoism and Chinese medicine (mainly acupuncture).

Third, the principles of yin yoga exercise

1.Keep a long time

2.Relax

3.Yin and yang complement

4.Huste yoga should be more, yin yoga body can be less

5.Pay attention to the seasons of the exercise season environmental temperature

6.Keep spine bent at the front song position

7.The lower body position is heavy, and the upper body position

Fourth, Yin yoga Basic Essentials

1.The front curved is negative.The front curved movement makes our head and heart at the same height, so the blood is easier to enter the head.At this time, our myocardial muscle was relaxed and blood pressure was reduced.This kind of movement can help us relax.

2.Back bend is positive.Back bending moves the spine while activating our nervous system and Ren Du two veins.Such movements can inject energy into our body.

3.Usually in the morning or cold seasons, we need positive exercises to make our minds sober and increased in body temperature.In the evening or warm environment, we will need to be a negative practice to calm our minds and relax the body.

4.The more positive our practice is, the more diverse the movement will be; the more the exercise is to the negative, the more monotonous the movement is.

5.Breathing and meditation are two important parts of Yin yoga.

First, the emphasis is the connection tissue of the Bone of the body, ligament, lubrication and solaric membrane between bones, and using yoga's position method. Each action is resting for a period of time, 3-5 minutes, sometimes even 10 minutes, mainly mainly, mainlyThe exercise part is the Bone and the lower back.Therefore, during the practice process, it focuses on the stretching of the body, moves slowly, and maintains a long time within its own limit to achieve good results. This is also its biggest feature.

Second, slow and slender breathing, the static time of the movement is long, so that the muscles of the body completely relax, so as to achieve the connective tissue of the stretching Bone.

Third, let feelings go inward and pay attention to your own experience.

Fourth, exercise the endurance of people and lay a good sitting foundation for the cultivation process of yoga.

From the human body, blood and muscles are positive, and bones and internal organs are negative, but this understanding is relatively speaking.Combine the balance.The emphasis is the extension and pulling muscles, massage the internal organs, strong spine, and slow and slender breathing, regulate the nervous system to achieve a realm of physical and mental integration.Most of the usual practice belongs to yoga.

Practice object: Ordinary men, women, and children can practice.For practitioners with Bone injuries, they need to consult a doctor to agree to practice.

Fifth, the basic movement of Yin yoga

seiza

Sit your hips on the heel comfortably to stimulate the ankle.At the same time, the abdomen tightened, and the spine was naturally straightened.Put your palms on your thighs, your eyes are closed, and breathing for 1 minute.

Half Stirrup

Lie on the ground with your hands, gently hold your legs and feet stretching up the side, and bend your knees.In order to relieve hip tension, do not leave the shoulders while keeping breathing evenly.Make 5-10 times on each leg.

Dragon

One leg is in front, one leg is back, the front leg is flexed, the hind legs are straight, the calf and instep are sticking to the ground, the legs are on the same plane, the hips are relaxed, and the two hands naturally overlap on the front leg knees.Do 5-10 times on the left and right, and keep for 1 minute each.

dragonfly

Sit on the ground and gently open your legs to the side, lean forward slightly forward, stimulating the sleeding nerves.Pay attention to your ability, and feel the stretch of the inside of the thigh.

cradle

Lie on the ground, bend your legs, hold your knees with both hands and pull it to your chest.H buttocks leave the ground, waist to the ground.Keep for 1 minute, then lie down and relax, repeat 3-5 times again.

1. Is it necessary to buy a home sliding ladder

In fact, whether the baby's slide is necessary to buy, it is also necessary to determine based on the parents 'economic situation. If the parents' financial ability is sufficient, there is an extra money at home to buy a slide, which can also buy a slide for the baby, but pay attentionThe placement of the slide is very occupied by space and place, so there must be enough places to put the slide before buying, so as to meet the actual situation for the baby.

If there is a slide around you, there is no need to buy it, because the baby is born with some new and hate the old situation. If you buy it back, the baby will be bored within a few days. Then the baby will grow up, and there will be no slide.The usefulness, so there is no need to buy it.

Regardless of whether the parents buy or not to buy a slide for their babies, pay attention that if the baby is interested in this toy, in the process of playing, the baby must protect the safety of the baby, because when playing the slide, the safety factor is relatively low.It is easy to make your baby safe. At the same time, if you want to buy, you must also buy some good quality and safe products.

2. What is the height of the indoor slide

The indoor slide is generally suitable for children aged 2-5, so for factors such as safety and limited indoor space, the height of the slide should not be too high. Generally, the height of the indoor slide is between 70 cm and 90 cm.Higher than 1 meter.

2. What should I do if the swimming ear water is in water

Many people go swimming in summer, and often encounters ears into water. Because water has a certain tension, after entering the narrow outer ear canal, a barrier is formed and the outer ear canal is divided into two sections.The side pressure maintains the balance of the pressure on both sides of the water barrier, so that the water is not easy to flow out automatically.

Sometimes there is a large barrier in the outer ear canal, so it is easier to wrap the water around the ear canal around the after entering the ear canal.After water in the ear, the ears will be stuffy, the hearing decreases, dizziness, and is very uncomfortable, so people are often very urgent to discharge the water.Some people even use unclean clips, match sticks, small keys, etc., so that although the water barrier can be broken and the water flows out, it is also easy to damage the external ear canal and even the tympanic membrane, leading to ear disease.

Third, the water should be discharged in time after water in the ear. The most common method is:

1. Single -foot jumping method:

The ears are down, and the gravity of the water borrows the water to flow out of the ear canal down from the outer canal.

2. Method on the external ear canal:

You can continuously compress the ear screen with palms or pull the auricle with your fingers; or repeatedly do the mouth movement. Movement of the temporal mandibular joint can make the Skin of the outer ear canal continuously up, down, left and rightFlowing from external auditory canal.

3. Method of the outer ear canal:

Use a clean cotton swab gently into the external ear canal, and once you contact the water barrier, you can suck the water.

4. Side lying method:

After trying the above methods, lie down and lie on the side when you sleep at night, that is, the ears that enter the water, but do not block it, because the air pressure will affect the flow of the water after it is blocked.

Because the swimming pool or river water is not clean, the sewage causes the Skin and tympanic infection of the outer ear canal and the tympanic membrane after the ear, or it is not treated properly after the water inside the ear. Obstruct, tympanitis, purulent otitisitis.If the above symptoms occur after water in the ear, you should temporarily stop swimming and go to the Hospital for examination.

4. What should I do if I can't get water in the ear

When water just enters the ear canal, it may not be deep, so the easiest way is to drain the water with one leg.You should go ashore immediately. If you are in the right ear, your head is biased towards the right, the right leg is beating, the left side, and so on. In general, the beating can be drained several times.

If the water enters deeply, it cannot solve the problem in doing so. You can use oily ear drops, such as 2%phenol glycerin drops to ear ear, and once every 3-4 hours. Generally, you can change the unclean water to replace the water.Come out to avoid otitis media.In emergency situations, you can't get ear drops for a while, but most people will prepare eye drops when swimming. Most of the swimming places will also prepare eye drops. You can also use the ear canal with eye drops that do not fail and have no ototoxicity.But afterwards, you must use oily ear droplets to replace water as soon as possible!

Therefore, for those who swim in summer, in addition to preparing eye drops, 2%phenol glycerin drops should also be one of the essential drugs.

It is inevitable that the ears will enter the water when swimming. After taking a bath, the water of the swimming pool remaining in the ears has basically flowing on its own.However, sometimes due to more earwax, a small amount of sewage retention ear canal causes inflammation of the ear.In order to absorb the remaining water and sterilize and anti -inflammatory, you can drip 3-6 drops of medical alcohol into the ear canal after the bath, and stop for a while to let it flow out naturally.

5. How to prevent the ears from entering water

1. Do a good physical examination before swimming.When there is a cricket in the outer ear canal, it should be taken out, otherwise it will easily cause pain after soaking.People with otitis media, such as perforation of the tympanic membrane, and dirty water into the middle ear, can increase otitis media.Therefore, patients with otitis media must be swimming with the consent of the doctor.

2. Use dehydrated cotton with vasel oil during swimming tightly to the outer ear canal, which can play a protective effect.

3. After swimming, excrete the accumulated water in the external ear canal.When drainage, the head is tilted to the side of the water, and the head can be drained with the palm of the same side to drain the water.If itching in the ear, you can use 75%alcohol cotton to gently wipe the external ear canal to disable the hand digging.If you feel pain in your ears, you should go to the Hospital for treatment in time.

4. Pay attention to the posture and method of diving, and do not make the ears directly beaten by water, so as not to occur.

5. In case of water, use the above method to discharge the water.

Why war warm up before exercise

Heating before exercise can increase the activity of the joints, improve the core temperature of the body, awaken muscles, and make the muscle contraction and relaxation more efficient.In addition, warm -up will effectively reduce the phenomenon of joints, muscle sprains, and strain during exercise.Here are some warm -up movements. Before exercise, remember to do a few groups:

10 major actions of sports warm -up

Neck rotation

Mobilize the head back and forth to pull the neck muscles.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a rest time of 5 to 10 seconds.

C -shaped

Stand upright, stretch your arms, and draw a movement of a C from high to low.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Side arm movement

Holding a light dumbbell with a light weight or not taking it, slowly swinging his arms with an angle.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Hip joint rotation

The upper part of the body is leaning forward, the waist is bent down 90 degrees, the body is up, bending to the left to right, and stretching.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Squat

The main activity of this action is the knee joint. When doing this action, pay attention to the body not to tilt forward, while the squatting action is mainly slow.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Arrow squatting

When squatting in arrows, we must let our hips and legs work, feel the tension of the hip and leg muscles, and keep the back straight and the abdomen tightening.Don't let our knees exceed our toes, and try to keep our legs bending 90 degrees.

Hip Running

Picking the hip Running can fully stretch the thigh muscles, and help the second half of the Running posture in the Running gesture.You can do one -foot exercise in place first, use the muscles on the back of the thigh to lift the heel backwards, touch it with your hips, and then try to take turns or move forward easily.

Lift your legs after alternating prone

Lift your legs after leaning can help us activate the muscles of the hips and legs, and can also help us activate the abdomen muscles.First lying down on the mat, or keep the tablet support, and then lift our legs back alternately.

Open -closing jump

Open -closing jump can help our body quickly heating up in a short period of time, allowing us to be in a high degree of excitement, and at the same time, it will also allow our cells to be moved in the whole body. This is very good for our next training. At the same timeIt will also reduce the chance of injury when we do some high -intensity movements.The opening and closing jump must control the speed, do everything you can, keep the movement speed, and keep your arms and legs straight, and make our movements as much as possible.

High -lifting

The last action is to recommend a faster training movement to everyone, that is, raising legs.Raise your legs with both feet.Try to raise your own limit.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Warm -up precautions

Water supplement

Pay attention to the water before warm -up, especially under hot and humid weather, and can also prevent cramps and heat stroke.

Warm -up

When warm -up, pay attention to gradual progress. The best exercise amount starts from small, gradually increases to achieve the effect of sweating.Don't be too severe to avoid fatigue.

Warm -up time

The time of warm-up exercise is 10-14 minutes. Depending on age, personal constitutional differences, seasons and temperatures, the time required for warm-up exercises will be different.When the weather is cold, the warm -up time should be extended to 20 minutes.It should not be rushed to take off the sports jacket and trousers before you sweat, which will hinder the effect of warm -up.

In fact, every movement of warm -up is very knowledgeable, and it is by no means just stretching at will, and the wrong movement will even cause muscle breaks or joint damage. It is better not to do it.The real warm -up is to keep the muscles soft, and then increase the range of the joints, so that we can make more correct Running or movement postures.Want to become flexible, strengthen the sense of balance, and no longer fall easily. Don't forget to warm up before exercise!