Many friends stayed at home because of the epidemic. What is the correct posture of "home" at home? Office, online class, drama, "Ge You Lie"? A "day trip" to the living room and bedroom? Sitting in front of the computer every day, we will inevitably feel weak in the waist and legs.

With the coming of spring, you are hoarding more and more meat. As the saying goes, if you don't lose weight in April, you will be sad in summer!

Stay healthy at home every day. In addition to controlling diet, exercise is also essential. While minimizing going out, you can also exercise happily at home! This brings some home exercise prescriptions. Let's practice at home together ~

Turn your head and gently stretch your neck. Tilt your head to the right first, and then slowly lower your head forward. Then turn your head until it leans to the left. Repeat this exercise and slowly turn your head from one side to the other.

Sit up straight in the chair and look straight ahead. Nod forward and keep your chin close to your chest 15 seconds. Raise your head and return to your original position. Repeat this 10 times. Then go back and repeat 10 times in the same way. You must move slowly when you look back. Once you feel resistance, don't keep looking up.

Keep your head straight and your chin parallel to the ground. Turn your head to the right and hold for 15 seconds. Relax and go back to your original position. Repeat this 10 times. Turn your head to the right and do the exercises on the left.

Sit up straight or stand up straight. Turn your head to the right and face the ceiling. Then look ahead and tilt your head to the right. Gently press your head on your right shoulder with your right hand. Hold for 30 seconds, and the left side is the same. Don't press down hard. Tilt your head slightly.

Shoulder joint is the most flexible joint in human body, which can rotate almost 360 degrees. In the process of exercise, the fluency of shoulder movement is very important. This action can help you improve the flexibility of your shoulders.

Tools can be elastic bands, towels or PVC pipes. Novices suggest that elastic bands will be better, elastic contraction will not appear stiff, and it will be more friendly to shoulders.

Hip joint is the connection point between lower limbs and pelvis, and its structure determines its wide range of motion. Hip embracing can effectively increase the range of motion of joints, activate peripheral muscle groups and avoid muscle strain.

Due to the limited space, I recommend several groups of crawling movements to you today. Crawling can not only disperse gravity to the limbs, reduce the gravity burden of cervical vertebra, thoracic vertebra and lumbar vertebra, and relieve the excessive load on the spine caused by sedentary or standing for a long time, but also make the human spine in a free and relaxed state and return to the normal physiological and anatomical position.

This action can mobilize the muscles of the whole body, especially the back thigh and core muscles, which will help improve the stability of your trunk.

This is the most common crawling, which requires knees not to touch the ground, so it puts forward higher requirements for leg strength. When you reach out your left hand, take your right foot and move forward alternately and harmoniously. Pay attention to keep your back straight, your head neutral and your core tight.

Put your hands straight between your legs, your legs are abduction and your knees are bent. Drive the center of gravity to move back and forth, left and right, and the lower limbs jump slightly.

The crawling speed, crawling difficulty and crawling distance of these groups should be gradual, and the amount of exercise should vary from person to person. Beginners suggest that crawling is easy first and then difficult, and crawling speed is slow first and then fast. It is recommended to crawl for 30-60 seconds and crawl for 3-5 groups every day.

Crawling can not only increase the flexibility of thoracic vertebrae, but also improve the flexibility of hip joints and prevent the pain of lumbar vertebrae and cervical vertebrae.

Finally, I want to give you some advice about homestay sports:

Try to overcome inertia, and strive to be able to sit, lie, stand, sit, walk and stand, keep the kinetic energy still, and maintain a good posture and moderate physical activity. You may have just started exercising, so you can't exercise for 30 minutes in a row. But you can easily achieve your sports goals by dividing your exercise time into manageable parts.

Stretch and stretch well before exercise, and relax and stretch well after exercise. The exercise process is based on the principle of "painless" Once there is pain, you should reduce the intensity or stop exercising.

Building a family gym according to local conditions can make full use of available space, such as balcony, living room, corridor, aisle, bed and so on. And the instruments used, such as dumbbells, tensioners, elastic belt, cushions, tables and chairs, etc. Design a practical and applicable method according to local conditions. When exercising at home, pay attention to the position of the surrounding furniture and avoid bumping.

It can be done with elders, lovers and children who live in the same room. On the premise of ensuring health and safety, you can participate in games, competitions, exhibitions, exchanges and other activities. At the same time, fitness is not only beneficial to parent-child relationship, but also can improve the enthusiasm of sports.

Not much to say, hurry up!