8 Morning exercise, the body is the foundation of our life, so exercising in our life is conducive to enhancing the body's immunity, and many people will choose to exercise in the morning, and morning running is a very good choice. Let's share 8 morning exercises.
Eight morning exercises 1 1, waist and leg movements: 90 degrees and 180 degrees.
Function: increase body flexibility, abdominal contraction and muscle extension. But do your best.
2. Shoulder movement: shrug your shoulders and shrink your head.
Function: Eliminate shoulder pain.
3, hand and foot movements: the right hand pulls the left foot.
Function: Enhance cardiopulmonary function and body flexibility.
4, eye movement: look up and down, look left and right.
Function: Eliminate eye fatigue.
5. Stretching exercise before exercise
Function: Exercise to warm up and avoid sports injury.
Step 6 stretch
Function: Promote blood circulation and relax tense muscles.
7. Worktable movement: soft reproduction
Function: Restore and keep the body soft.
8. Squatting and stretching
Function: strengthen waist strength, exercise toes, improve body balance and strengthen visceral function.
8 morning exercises 2 1, stretching before getting up in the morning.
Slowly stretch your arms over your head, cross your hands and stretch. This action can exercise arm muscles and wrist strength and promote blood return. However, it should be noted that the movement must be gentle and slow, otherwise it is likely to hurt the tendon.
2. You can do tooth-breaking exercise when you go to the toilet.
Tooth tapping refers to the gentle tapping of upper and lower teeth, which can strengthen gums, gums and roots and enhance the strength of teeth. This little gesture can also promote oral saliva secretion and help digestion. Moreover, it is more suitable for practice when going to the toilet, because from the perspective of Chinese medicine, when urinating, people's kidneys flow downwards. At this time, knocking on the teeth helps to strengthen the kidney and strengthen the bones and muscles.
3. Practice lifting the anus when brushing your teeth.
Inhale the abdomen and lift the anus, and exhale to relax the anus. Doing this action 10~20 times can enhance levator ani strength and is effective in controlling urinary incontinence caused by muscle relaxation in the elderly. But also relieve hemorrhoids and constipation.
4. Do chest expansion exercises when dressing.
Hands droop naturally, shake hands behind your back, then straighten your arms and hold your chest out. This action can generally be repeated 10 times, which can exercise chest muscles, increase vital capacity, help the human body exhale more waste gas and inhale more oxygen. In addition, it can relax the spine and back muscles.
5. Pat your body and rub your feet after sitting for a long time.
Many old people like playing mahjong or watching TV for a long time. It is suggested to stand regularly and pat the abdomen, buttocks, legs and other parts to promote the relaxation of skin and subcutaneous blood vessels and dredge meridians through external force. After clapping your hands, you can also lift your feet and tiptoe to promote the blood return of lower limbs and exercise your balance ability.
6. Turn your eyes when there are advertisements on TV.
Rotating the eyeball clockwise for 10 times and then counterclockwise for 10 times can make the eyeball move up and down, relieve eye fatigue, relax eye muscles and protect the nerves and blood vessels in the eye. It should be noted that glaucoma patients have high intraocular pressure and are not suitable for this action.
8 morning exercises 3 1, the best time for morning exercises
The time of morning exercise varies from person to person, from place to place and from season to season, and there is no fixed optimal time. Generally speaking, when the sun just rises, it is best to go out for exercise, that is, five or six o'clock in summer and six or seven o'clock in winter. Morning exercises often have the best fitness effect. Exercise too early or too late will have an impact on the effect of morning exercise.
2. It is suggested to start exercising around 5 o'clock in summer.
In summer and autumn, in the morning. Many old people are used to getting up early to do morning exercises after 4 am. In fact, they don't need to exercise so early, because the air was still in a violent cycle and the air quality was not very good at that time. So it's best to exercise at 5:30 and 6:30.
The best exercise time in winter and spring is 6 o'clock.
In winter and spring, it is very cold in the morning, and sometimes the wind is biting, which is not suitable for sports. Getting up in the dark and exercising are more likely to cause safety hazards. So it is suggested to postpone the exercise time and put it between 6: 00 and 7: 00. When the sun rises and feels obviously warm, it will be safer and more reliable to go out for exercise.
4, morning exercises should not be too early.
Some people may go out to exercise at four or five o'clock in the morning, but this time is not suitable for exercise. At this time, in the absence of sunlight, plants will absorb oxygen and release carbon dioxide, which is not conducive to the human body and is prone to nausea, dizziness, chest pain and other discomfort.
At about 4: 00 a.m., blood has the highest viscosity and the worst fluidity, and it is easy to coagulate into thrombus, which hinders blood circulation. This is when cardiovascular diseases occur. Therefore, morning exercise should not be too early, especially for patients with diabetes and cardiovascular diseases. Visibility is very low these days. If the eyesight is poor and the road is uneven, accidents may occur. It is not recommended to go to morning exercise early. In addition, don't go out to exercise in rainy and foggy weather.
If you don't want to go out, you can do morning exercises indoors, such as yoga and Latin dance.
1 yoga
Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities. It is a way to achieve the harmony and unity of body and mind, thus achieving the unity of body and mind. Posture, breathing and meditation are ways to regulate the body, breathing and heart.
It is best to wear barefoot, relaxed and comfortable, and have free physical activity; It is not advisable to practice on hard floor or soft bed. When practicing, you should put a mat on the ground. If you feel weak or cramped while maintaining a certain posture, you should stop working immediately and have a massage.
2. Latin dance
Latin dance is a kind of competitive sports dance, which is characterized by strong explosive force, strong style and skillful skills. Music and dance are closely combined, which can make people relax after being immersed in music. Knee-sitting exercise and lateral pressure exercise can also relax the body. At the same time, improve people's comprehensive creative ability, imagination, performance ability and artistic accomplishment. If you have difficulty breathing, please take a short rest before deciding whether to continue, so as to avoid fatigue caused by too long practice.
3. Aerobic exercise
Aerobics is a very popular sport. Group practice, dance, music, fitness and entertainment are integrated. This exercise diet is a combination of bodybuilding and fitness, especially suitable for women.
There is no age difference, coordination and variability of movements. The rhythm is obvious. Can help improve the body shape and cultivate a dignified posture. Adjust psychological activities and cultivate good sentiments. Improve nervous system function. Pay attention to replenish water in time during exercise to ensure good health and normal needs. If you fast and exercise for a long time, it will lead to rapid weight loss, organ dysfunction, disease and health impact.
4. Cycling
It is ineffective and unsafe to use load-bearing equipment on bicycles. The most effective way is to train the weight of muscle groups in a stable state. When your toes ride down, it will lead to inflammation of joints and numbness of feet. The feet should be parallel to the ground and the soles of the feet should be in the center of the pedals. It is a waste of time to move forward without resistance. In addition, high-speed trampling without resistance can also cause sports injuries. Retreating will loosen your feet, and your feet may be injured when you land.