(1) Nod: Stand with your feet shoulder-width apart, with your hands akimbo, bend forward (chin close to your chest), stretch back (head up and back), bend sideways (ears close to your shoulders), and rotate. Be slow and in place. When you reach a certain position, you should stretch a little hard. If you feel sore, the effect will be better. Do 1 minute in each class.

(2) Shoulder patting: The waist turning is combined with shoulder patting, with the right hand patting the left shoulder and waist and the other hand patting the lumbosacral region, and vice versa. Because there is a shoulder well point on the shoulder, tapping this point can play a role in dredging qi, promoting qi and promoting blood circulation.

(3) Twist the waist: stand with your hands akimbo, thumb in front, other four fingers behind, hip to the left and right, and then turn clockwise or counterclockwise, slowly and forcefully.

(4) Skipping rope: Skipping rope by hand, with coordinated movements of hands and feet. This action can activate qi and blood, speed up blood circulation and improve fatigue for about one minute.

(5) Kicking: Stand well, swing your arms with your upper limbs, straighten your lower limbs and tighten your toes. Try to be in a straight line with your lower limbs and kick as high as possible, just like practicing forward movement.

(6) Comb your hair, pull your ears and pat your waist and legs (finishing exercise): comb your hair with your fingers and the back of your nails, 30 to 50 times from front to back; Then pull the ear, pull the tip of the ear 5 times, pull the earlobe 5 times, and finally rub the outermost helix 20 ~ 30 times; Then use the palms of both hands to beat from the waist to the heel, from the inside of the calf to the sides of the navel, 2 ~ 3 times, and the whole set is over.

Daily fitness

Aerobic exercise can exercise the whole body, and it is the first choice for daily exercise of sitting workers, such as brisk walking, jogging, cycling and playing Tai Ji Chuan. If possible, you can choose a five-function treadmill (including running, waist twisting, massage, sit-ups and push-ups) to meet the needs of comprehensive exercise, so that exercisers can promote blood circulation, tighten muscles, reduce excess fat, increase physical fitness, improve body flexibility, relax joints and make the body develop harmoniously.

In fact, as long as we pay a little attention, there are many good fitness equipment and methods around us. For example, you can achieve "three abilities and three noes" at work.

You can walk without riding a bike.

You can ride a bike without driving.

I can take the stairs instead of the elevator.

In addition, you can do 20 ~ 30 sit-ups before getting up in the morning. These seemingly insignificant, but over time, their fitness value is also very good.