At 8: 30, the new day begins with exercising muscles.
Turn your head and sit up straight, with one hand pressed under your hips and the other hand around your head and close to your ears. Drive by hand, keep the head close to the shoulder to the maximum position 15 seconds, and switch to the other side. It can fully stretch deep muscles and wake up the brain.
Exercise: Stretch three groups on both sides.
Charge the abdomen at half past nine.
Sit in a chair and control your abdomen. Pull the chair into the aisle (preferably without wheels), support the chair with both hands and control it with abdominal strength.
Exercise: The longer you keep it, the better.
10: 30 under the buttress
Move your waist, stand facing the wall, hold the wall with both hands, and stay at the maximum position for 20 seconds (experienced people can gently shake at the maximum position). You should do it slowly, focusing on the lower back and shoulders, and feel them gradually tighten. Exercise: 20 seconds each time, 3 groups.
1 1: 30 Have a cup of coffee and stretch your muscles.
Hold the wall and pull the chest, with one side facing the wall, gently hold the wall with one hand, take a small step forward, and pull the upper body forward, feeling the stretching of the chest muscles, which has a good stimulating effect on the chest, back and waist.
Exercise: every time 15 second, twice on each side.
get ready
Squat on the table with your back to the table, support the edge of the table with your hands, and sit down slowly until your upper arm is parallel to the ground. There is a strong tension in the chest and back when squatting.
Exercise amount: keep the maximum displacement 10 second, ***3 times.
14: 30 to exercise the waist again.
The waist of an armchair is similar to that of a parapet, but the effect is better because of the addition of a slidable chair. You should control the sliding of the chair to avoid overexertion.
Exercise: 20 seconds each time, 3 groups.
/kloc-take a three-minute nap at 0/5: 30.
Hold the wall to control the abdomen, hold the wall with the upper arm, and the body is at an angle of 120 degrees, and abdomen is closed.
Exercise: last for 3 minutes.
16: 30 Stretch iliopsoas muscle.
Stretch while sitting, put your lower body on a horizontal surface (using sofa or two chairs together), press your chest against your thighs, and stretch your hands towards your toes. Stretching iliopsoas muscle has obvious effect on protecting waist and stimulating leg muscles.
Exercise: 20 seconds on each side, 2 groups.
Specific actions of fitness exercise
(1) Sit in a chair with your upper body straight, your legs apart, your feet on the ground, lift your toes, and forcefully contract the muscles of the tread, calf and thigh until the muscles of your legs are sore.
(2) Sitting posture, lift the heel forcibly, or press your hands on your knees to increase a certain reaction force and increase the exercise effect. This exercise can shape the leg lines and make the leg shape more perfect.
(3) Alternately contract and relax gluteal muscles, and repeat for 30 ~ 40 times at 65438 0 minutes. This action can make the saggy buttocks firm, and it can also eliminate the excess fat on the buttocks.
(4) Inhale and abdomen, count to 5, then slowly exhale to relax the abdominal muscles, then inhale and abdomen, and repeat 15 ~ 20 times for 1 minute until there is pain in the abdomen.
(5) Hold out your chest slowly and forcefully. Open your shoulders back and close your shoulder blades as close as possible. Repeat 25 ~ 30 times, 1 min, until the shoulder feels sore.
(6) Open it after making a fist, which makes the arm muscles tense. This action can beautify the arm lines.