1 type: breast augmentation method
Middle-aged and elderly people need to keep their bodies upright, with their hands behind their backs, their shoulders clamped and drooping, and their arms raised as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and release oxygen when lowering it. Breast enhancement can help you say goodbye to white-collar natural enemies-mouse hand and back strain.
Harvest:
When walking, you don't bend over, and your chest is straighter.
The second type: waist and abdomen tightening method
Stand up straight, legs apart, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, rest your right hand on your hips and breathe normally. Hold this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
Harvest:
It can strengthen your abdominal and waist muscles and relax your back.
Type 3: family bed exercise
Lie on your back in bed, raise your feet, keep your feet 30 degrees with your body, keep your posture 1 min, then bounce your feet up and repeat the exercise 10 times.
Harvest:
Can exercise waist muscles, thin abdomen, improve cervical discomfort symptoms.
The fourth type: squat jump.
Stand at attention with your feet shoulder-width apart, hands behind your ears and elbows open. Bend your knees, then jump up hard and try to jump as high as possible. Gently land, squat, and repeatedly jump for 30 times, and the number can increase with time.
Harvest:
For white-collar workers who often sit for a long time, it can promote blood circulation, improve gastrointestinal function and prevent constipation.
Type 5: supine head-up exercises
Move your body to the bed, lie flat, lean back and stick your head out of the bed. Count to 5 slowly, and at the same time turn around and return to the standby position. Repeat 3 times, and gradually increase to 10 times.
Office aerobics training
1. Back exercises
Use the table or chair beside you as a support, grab the support with both hands, then slowly lower the center of gravity and move backwards. At this time, you can feel the stretching of your back muscles. When stretching to the back limit position, keep this posture for about 15 seconds.
be seated
Chest out and abdomen in, hands straight back, palms inward and locked, then slowly move backward and upward, statically stretch the toe muscles of the deltoid muscle of the shoulder, and keep this posture for about 15 seconds.
Do leg exercises
Stand on one foot, chest out and abdomen in, and bend the other foot backwards. Press the ankles of knees and calves with the same hand to statically stretch the quadriceps of thighs and thighs, and keep the action for 15 seconds, and then practice with the other foot.
Take a prone position, stand with your feet shoulder-width apart, keep your knees slightly flexed, let your hands droop and relax naturally, and press your center of gravity down. Keep this posture, and stretch the biceps femoris statically, and keep this posture for about 15 seconds.
Office calisthenics can be completed in 3~5 minutes, and the practice order and number of groups can be arranged according to the physical condition of the practitioners. It should be noted that office aerobics should be carried out slowly, and it is forbidden to stretch and press hard.
Benefits of aerobic exercise
Doing aerobic exercise can prolong life.
On the basis of good health, life expectancy can be extended. The study found that mice who exercised every day lived 25% longer than those who did not exercise. Rabbits can live for 15 years on average, but rabbits can only live for 4-5 years. Shepherd dogs can live for 27 years, while domestic dogs can only live for 13 years. Elephants can live to be 200 years old when they live in the wild, and elephants caught and fed from childhood can't live to be 100 years old at most. The reason why wild animals live longer than farmed animals is that they often keep frequent exercise.
Do aerobic exercise to improve cardiovascular system.
Jumping exercise is helpful to improve myocardial metabolism, improve myocardial working ability and enhance myocardial contractility. It is helpful to improve the adaptability of the cardiovascular system of obese people to physical load, reduce the cardiac load, and thus improve the function of the cardiovascular system.
Jumping exercises improve lung respiratory function
Aerobics can increase the strength of respiratory muscles, increase the range of chest activities and vital capacity, improve lung ventilation and ventilation functions, and accelerate gas exchange, which is conducive to more oxidation and combustion of excess fat.