Walking, the most common and common exercise, has also been tried to be transformed into walking in various postures, which is more conducive to health, illness and longevity ... These methods are unique, and finger fitness is effective and fashionable. You might as well try.

Rotate thumb

If you feel weak, try turning your thumb 360 degrees. When rotating, make sure that the tip of your thumb is as round as possible. You may feel uncomfortable at first, but after repeating it several times, your thumb will turn rhythmically and you will feel comfortable. Generally, rotate your thumb clockwise and counterclockwise for 1 ~ 2 minutes respectively.

Self-handshake

As a way of health care, the easiest way is to shake hands with yourself. The key is that the right thumb should consciously grasp the thenar of the left hand, and the left thumb should grasp the thenar of the right hand. Hold it tightly for 3 seconds, then spread your hands. Hug left and right 5 ~ 6 times.

Finger crossing

When you feel that your brain is slow and inattentive, you might as well twist your hands and fingers together. After crossing the thumb of one hand on the floor for a while, switch to the thumb of the other hand on the floor. Then point your fingertips at yourself and keep the inside of your wrist as close as possible. Repeat it several times.

Warm wind blows hands

Many people use hair dryers to dry their hair after washing their hair. If you use a hair dryer to stimulate your palm, it only takes 3 ~ 4 minutes, but the health care effect is great. Send warm air to your palm with a hair dryer. When you feel a little hot, take off the hair dryer and blow it near your palm. Repeat this for 6 ~ 7 times, so that the whole palm is stimulated by the warm wind sent by the hair dryer.

Spinning tennis

Hold the tennis ball with both hands, rotate slowly and forcefully, and stimulate the whole palm through the tennis ball. You can also cross your fingers and hold the tennis ball for 3 seconds, then separate it and press it again. Repeat this many times.

And biceps, triceps and back muscles:

Do you suffer from lack of proper fitness exercise? Do you have a fitness method but you can't find a suitable venue? Try push-ups. It is a simple and effective fitness method. The standard practice is that people lean on the ground or on the mat, with their feet on the ground, their bodies straight and their hands slightly wider than their shoulders, and then bend and stretch their elbows with their arms to drive their bodies to fall together. The key is to keep your body straight all the time. When you fall, don't touch the ground except your hands and soles. Push-ups can especially increase the strength of upper limbs, shoulder straps and pectoralis major muscles. It can greatly promote the cardiovascular system and is a popular fitness activity. Male teenagers often practice push-ups can also increase the size of pectoralis major and deltoid muscles, which is conducive to the formation of a bodybuilding man with a wide upper part and a narrow lower part. Female teenagers often practice push-ups, which is beneficial to the development of breasts and the bodybuilding of breasts. Middle-aged people can maintain the strength of their upper limbs through regular practice. Old people can keep their youthful vitality as long as they can keep practicing.

1 movement frequency change: you can combine speed and speed, and do it quickly and then slowly several times during practice; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise. Practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.

2 changes in techniques and footwork-techniques can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.

3 oblique posture change: high posture push-ups, when doing exercises, the practitioner's body and feet are low and his hands are high, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.

If you want to keep fit and have time or place, try it.

Of course, the ambush intensified. Sit-ups Morning exercises should also pay attention to:

Do you suffer from lack of proper fitness exercise? Do you have a fitness method but you can't find a suitable venue? Try push-ups. It is a simple and effective fitness method. The standard practice is that people lean on the ground or on the mat, with their feet on the ground, their bodies straight and their hands slightly wider than their shoulders, and then bend and stretch their elbows with their arms to drive their bodies to fall together. The key is to keep your body straight all the time. When you fall, don't touch the ground except your hands and soles. Push-ups can especially increase the strength of upper limbs, shoulder straps and pectoralis major muscles. It can greatly promote the cardiovascular system and is a popular fitness activity. Male teenagers often practice push-ups can also increase the size of pectoralis major and deltoid muscles, which is conducive to the formation of a bodybuilding man with a wide upper part and a narrow lower part. Female teenagers often practice push-ups, which is beneficial to the development of breasts and the bodybuilding of breasts. Middle-aged people can maintain the strength of their upper limbs through regular practice. Old people can keep their youthful vitality as long as they can keep practicing.

1 movement frequency change: you can combine speed and speed, and do it quickly and then slowly several times during practice; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise. Practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.

2 changes in techniques and footwork-techniques can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.

3 oblique posture change: high posture push-ups, when doing exercises, the practitioner's body and feet are low and his hands are high, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.

If you want to keep fit and have time or place, try it.

Dumbbell exercise

Dumbbell is one of the important instruments in bodybuilding training. Like a hammer and chisel, it can sculpt every muscle of the body. As long as you have a pair of dumbbells and a bench, you can do all kinds of bodybuilding training at will.

First, the lower back: compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to do movements with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.

Second, the calf: standing, holding a dumbbell for one-legged heel lifting exercise, is better than training with a calf machine. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.

Third, the back: Compared with barbells, bending over and paddling with one or two dumbbells (paddling with one arm is safer for the lower back) can make the back muscles grow faster.

One-arm dumbbell rowing has always been a common back exercise for seven-time Olympic champions Li and Hani. Doing dumbbell bending and arm lifting exercises on the supine stool can not only exercise the serratus muscle in the chest, but also develop the muscle groups on both sides of the back.

Chest: On the supine stool, pushing with dumbbells horizontally, obliquely upwards and obliquely downwards is more beneficial to muscle growth than using barbells, because it can stimulate muscles more widely and deeply. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles.