Fitness methods for bedridden people
The first type of bed rest: stretch hard
When you get up in the morning, do stretching exercise first, which can make the body transition smoothly from inhibition to excitement. I suggest you take the initiative to strengthen the health care function of stretching and develop a new habit of stretching hard.
Specific practice: after natural stretching, cross your hands with your fingers, put your palms up on your head, straighten and alternately hook your toes, and at the same time stretch your limbs as far as possible, gradually exert your strength and turn around in turn for about 10-20 seconds. A little improvement, adding a little skill, stretching the body and expanding the chest, then the contraction and breathing of the whole body muscles will be further strengthened, and the brain will soon wake up.
The second way to stay in bed: twist left and right
Great twisting can strengthen the traction of back and neck muscles, which is of positive significance to prevent or relieve back and neck pain.
Specific methods: After the intensive stretching, take the left lateral position, straighten the left leg, bend the right leg over the left leg, put it on the edge of the bed as far as possible from the left leg, spread your arms horizontally, twist the upper body to the right as rhythmically as possible for 65,438+00 ~ 20 times, and try to keep your right knee close to the left bed surface, and stand still for 65,438+00 seconds at the maximum twist. Then, change direction to the right position and repeat this action.
The third kind of bed rest: rolling ball.
Specific methods: Lie on your back and tuck your knees, bend down as much as possible, bury your head, tuck your knees or hold your head with both hands, stand still for 10 second, and then slowly roll up and down for 20 times.
Family fitness law
limp
This action can be used many times. For example, when washing dishes or vegetables, let your legs exert a little force, stretch your toes, inhale, lift, exhale and put down. Do 5 groups, each group 10 times. This can not only lengthen the calf muscles, but also reduce the fatigue of standing for a long time.
Stand on one leg
Stand on one leg in the kitchen. You can also do this at work. For example, when cutting vegetables, put your whole body on one leg, walk sideways on the other leg 1 step, touch the ground with your toes, straighten your leg vigorously, lift it sideways, hold it for 20 seconds, and switch to the other side.
Anterior and posterior lower back
Standing by the pool for a long time will make your waist muscles tired, so when you finish your work by the pool, your feet should be shoulder-width apart and the stride distance from the pool should be 1. Hold the pool with both hands, slowly bend down to stretch the muscles of the back and waist, and press down 5 times.
squat
The kitchen can be designed so that you have to squat down to get the cooker. When squatting, the legs are disturbed and the parts above the waist are forced to straighten, which can exercise the strength of the waist and thighs.
push-up
The soup is not cooked yet. Step back 1, put your hands on the refrigerator or table, bend your arms and straighten your legs, and let your upper body slowly approach the refrigerator or table. Generally, you can do 15 push-ups in the kitchen every time you cook.
Full-body stretching exercise
① Turn around: Let yourself exercise more while washing dishes or vegetables. Don't put the washed things at hand, but keep your feet still, turn your waist with waist strength and put the washed things behind you.
② Turn neck: Stand by and watch the pot move its neck and shoulders while waiting for cooking, and turn its head left and right alternately. When operating selflessly, muscle tension is inevitable, so you should move at any time.
③ Stretch the whole body: Bend over in the kitchen when waiting for a long time, such as making coffee, making soup or baking cakes. Although this action is not big, it can effectively stretch the whole body.
(4) When reaching for a higher seasoning or cooker, don't take it casually. In fact, this is a good opportunity for you to exercise. Stretch your arms to your fingertips, and stand on tiptoe with your legs. People who have seen the fitness methods of bedridden people will also see: