fuck/damn it
Whole-body skeleton-tree towering exercise
Imagine that your feet and ten toes are roots, and you have to dig hard to survive on the ground. Your legs and trunk are the trunk of the tree, your arms are the strong tree rights of the tree, and your fingers are the lush branches. This exercise effectively improves the skeletal joints of the whole body.
⊙ Technical requirements: stand upright, reach out to the sky with both hands and look up at the sky; Straighten the neck, back, waist, buttocks and legs; Chest out and abdomen in; Legs upright, toes forward (not "splayed feet"), heels raised. Straighten with all your strength.
⊙ Practice points: use it all over the body, stretch upward forcibly, and keep it for a certain period of time, about 20 seconds to 30 seconds, and do it five times-10: Old friends can stand against the wall and stick their heads, backs and hips to the wall as much as possible.
Practice time: do it once in the morning and once in the evening.
Exercise effect: it is comprehensive for the whole body bones, joints and muscles.
Relieve wrist pain: turn your wrist to practice
⊙ Technical requirements: At the beginning, stand upright, raise your hands horizontally on your chest and cross your hands. Practice part: first turn your hands inside out, then turn your hands inside out; Press your wrist left and right.
⊙ Practice points: stretch forward with your hands crossed or do it with your left and right hands exchanged, and turn the pressure about 10 ~20 times.
Practice time: do it once every morning and evening.
Exercise function: It is a comprehensive exercise for all muscles of knuckles, wrists, elbows and arms. It can relieve the pain of finger joints and many fingers and wrists. People who have been operating computers for a long time must do it.
Relieve finger pain: finger stretching exercise
We have two groups of muscles in our hands, one is flexor and the other is extensor. Usually, the flexor muscles of our hands are exercised by grasping, holding and lifting, but few people pay attention to the exercise of extensor muscles. When our extensor muscles are not exercised enough, our fingers begin to deform in pain.
⊙ Technical requirements: At the beginning: palm down, fingers stretch hard and tighten. Practice part: Pull your hand and fingers hard for about 3 to 5 minutes.
Practice time: do it once every morning and evening.
Motor function: comprehensive exercise to stretch all the muscles of the knuckles and hands. It can relieve the pain of finger joints and many problems of wrist. Proper hand function is a good practice method.
If you want to see a play through the wall, I believe you will stretch your neck hard, which will effectively relieve the pain in your neck.
⊙ Technical requirements: At the beginning, stand up straight, with head, neck, back, waist, buttocks and legs straight, chin extended forward, chest out and abdomen in, toes forward, heels up and stand up straight. Practice part: Heel up, arms upright, chin up, eyes far ahead and above, forehead pulled up hard.
⊙ Practice points: Try to straighten your neck with your neck muscles, and keep it for a certain period of time, 48 breaths or about 2 to 4 minutes.
Practice time: once in the morning, once in the evening.
Exercise function: comprehensive exercise for cervical joints and longitudinal muscle groups. It is a good exercise method to relieve cervical discomfort of long-term static office people.
Prevention and treatment of cervical spondylosis: 10: 10 exercise.
Technical requirements: at the beginning, stand upright, close your chin, hold your chest and abdomen. Legs upright, toes forward. Raise your hands horizontally, just like the 9: 00 15 position of the hour hand and the minute hand in a clock. Exercise: Raise your hand to 10 from the side (9: 00, 15). When you repeat it carefully several times, you will feel the muscles at the back of your neck expanding.
Key points of exercise: It is a comprehensive exercise for the cervical, thoracic and back muscles. It can relieve many problems in the neck and back, and it is a good exercise method for women with cervical vertebra problems. It also has a certain curative effect on scapulohumeral periarthritis in the elderly, and it is an ideal means of neck and shoulder rehabilitation.
Relieve back pain: rowing practice in dry land
In rowing, rowing with both arms exercises the muscles of the neck, back and waist very accurately, which is not only of high exercise value, but also of great benefit to relieve the symptoms of back discomfort.
⊙ Technical requirements: At the beginning, keep your body straight and your feet open. Lean forward from your hips, bend your back and chest, look forward with your head up, and raise your hands forward, just like grasping the paddles of a rowing boat. Practice part: put your hands back and forth, such as pulling an oar. At this time, your back muscles are tight.
⊙ Practice points: lean forward with your upper body and your hands from front to back. Do it about 50 times.
Practice time: do it once a day or at night.
Exercise function: It is a comprehensive exercise for the cervical, thoracic and back muscles. It can relieve many problems of neck and back, and effectively alleviate and eradicate the back pain of desk workers.
Relieve backache: back relaxation exercises
⊙ Technical requirements: 1. Stand upright, hold the chair back with both hands, tilt your head backwards, chin up, chest out and abdomen in, legs upright, toes forward and heels slightly lifted. Practice part: look back at the sky and bend over.
⊙ Practice points: Keep the whole body straight and exert yourself for a certain period of time, 48 breaths or about 2 to 3 minutes.
Practice time: once in the morning, once in the evening.
Motor function: It is the relaxation exercise of stretching muscles in the longitudinal direction of the back, and it is a good comprehensive exercise method for middle-aged people with discomfort of cervical vertebra, spine and shoulders.
Exercise shoulder joint: do exercises around the ring with your hands.
Shoulder diseases such as scapulohumeral periarthritis are high in middle-aged women. In fact, more people's shoulder problems are related to shoulder degradation. Bare-handed exercises around the body can effectively relieve shoulder diseases.
⊙ Technical requirements: At the beginning, stand up straight, with head, neck, back, waist, hips and legs straight. Legs upright, toes forward, hands sideways. Practice part: the arm is forced to circle by the shoulder muscles.
⊙ Practice points: stick to 20 laps forward and 20 laps backward. Repeat it several times.
Practice time: do it once a day and once a night.
Motor function: It is a comprehensive exercise for shoulder joint and all muscles. It is a good exercise method for middle-aged and elderly people with shoulder function. It has a good curative effect on scapulohumeral periarthritis in middle-aged and elderly people.
Relieve: Cross-wrist exercises
⊙ Technical requirements: At the beginning, stand up straight, with head, neck, back, waist, hips and legs straight. Legs upright, toes forward. Hands flat in front, palms outward, thumbs down. Then cross your hands, hold your palms with your fingers crossed, turn up and down from your chest and straighten. Practice part: Turn your hands inside out first, and then turn your hands inside out.
⊙ Practice points: The whole body is tall and straight, and the fists are crossed. The left and right hands are exchanged, and the turn is about 10 to 20 times.
Practice time: do it once every morning and evening.
Exercise function: It is a comprehensive exercise for all muscles of knuckles, wrists, elbows and arms. It can relieve the pain of finger joints and many problems of wrist. It is a good exercise method for middle-aged and elderly people's hand function. This action can also exercise the flexibility and flexibility of fingers, wrists and elbows. Can increase the stress capacity of the wrist, reduce and prevent wrist strain and stab wounds.
Relieve hand deformation: finger stretching and bending exercises
⊙ Technical requirements: fingers should be fully opened, hands should be extended backward, so that finger extensors can be exercised. Then bend the first and second knuckles hard.
⊙ Practice points: A. Stretch hard; B. Bend the first and second knuckles forcefully and do it 50 times repeatedly.
Exercise function: If your knuckles are painful or deformed, you must do this exercise.
Maintenance of hand skin: hand vegetable cutting exercise
People often say that a woman's hand is her "second face", so everyone is trying to maintain their hands. This vegetable cutting exercise is very good.
Practice points: one hand is flat, the back of the hand is up, like a chopping board, and the other hand is like a kitchen knife. Be sure to "cut" hard. Left hand cuts right hand, right hand cuts left hand.
Exercise function: it has a good maintenance effect on the skin of the back of the hand and can also prevent the deformation of the hand.
Highlight the practice methods of three measurements.
Chest bodybuilding
Traction movement
Take a standing or sitting posture, put your arms on the inside of your body, slowly lift them to the sides to reach the height between your head and shoulders, and then slowly lift them forward until your arms are about to collide; Then restore your arms and relax your muscles respectively. Repeat this for 5-8 times.
Anti-support
Sit in a chair with your arms at your sides. Lean back, shift your weight to your arms, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest in a straight line for 5 seconds.
Chest movement
Sit on your knees and your arms will naturally droop. Move your upper body backward, sit your hips on your heels and exhale at the same time. Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then move the center of gravity forward, straighten your hips, stand on your upper body, inhale at the same time, bend your arms and shoulders (palms facing each other, fingers open), and hold your head high. Repeat this action.
Prone exercise
Bend over the ground, keep your feet shoulder width apart, bend your arms to both sides so that your upper arms are parallel to the ground, then inhale, push your arms to the ground, straighten your elbows, hold your head up and hold your chest, resume your preparation posture, and exhale. Try to repeat it several times at a time.
Supine exercise
Lie on your back on the bed or bench, hold dumbbells in both hands, stretch your arms horizontally, straighten your arms by the contraction force of your chest muscles, then relax and recover, and repeat 20-30 times per minute.
Abdominal bodybuilding
Mainly to exercise the upper abdominal muscles. Slowly lift your upper body, tuck in your abdomen, keep your head as close to your knees as possible, and touch your back when you lean back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen.
Lift your legs and abdomen.
Mainly to exercise the lower abdominal muscles. Lie on your back, raise your legs as straight as possible, then slowly put them down and repeat. Bend your knees and do the same action, and the effect is better.
Bend your knees.
Focus on exercising abdominal muscles. Sit up straight on your knees, keep your body balanced, and then bend your knees and abdomen to bend your abdominal muscles as much as possible. In practice, feet should not touch the ground.
Alternate toe contact
Lie flat with your feet straight and your hands at your sides. Lift your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.
Twist the waist
Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can turn 10 clockwise, then turn 10 counterclockwise, and finally bend back, forth, left and right five times. Can exercise the external oblique muscles and waist muscles.
Variable speed running is most suitable for fat-reducing exercise.
Running is a sport skill that people have learned since childhood, and it is also the most unconditional sport. As long as you have healthy legs, the whole world can be your playground? Because of this, running has become the most popular sport in the world. But in fact, not everyone has mastered this skill correctly. Incorrect running style can not only keep fit, but will damage health.
Variable speed running is most suitable for fat-reducing exercise.
Many white-collar workers run to lose weight and keep fit, but jogging is not a good way to lose weight and keep fit. Because people run at a fixed speed for a long time, they will keep the heart rate unchanged. In this way, the human body will adapt to this energy consumption, which is not conducive to reducing fat and shaping.
In view of this situation, Wu Ying, a senior personal trainer, pointed out that "variable speed running is a good way to lose weight." The so-called variable-speed running means that people constantly change their speed during running, thus regulating their heart rate and promoting fat burning. "For example, if a person walks fast for 5 minutes, jogs for 5 minutes, then runs at a medium speed for 5 minutes, finally runs for 5 minutes, and then returns to the fast walking process, which is a complete variable-speed running cycle. In addition to adjusting your heart rate, the benefits of doing so can also protect and improve your cardiopulmonary function. " It takes a process for people to walk slowly to run, which can help people wake up their muscles and avoid,
Breathing is harmful to the heart and lungs.
Many people think that exercise should achieve the effect of blushing and sweating, which is reflected in running, that is, not stopping until you are panting. This is actually a misunderstanding of jogging.
Wu Ying said that the main purpose of jogging is to improve people's cardiopulmonary function. When you run out of breath, you often reach the limit of heart rate. "There is an upper limit to a person's heart rate. The upper limit of normal people is 125- 140 times per minute, and young people will be higher appropriately. However, if the center rate reaches 950% of the upper limit during running, it is necessary to consider relaxation and deceleration. Otherwise, it will burden the heart, lungs and even the body. " Because many people are not equipped with a professional heart rate measuring instrument, it is impossible to know whether the heart rate exceeds the standard. In this regard, Wu Ying gave a small coup: "When running, talk to yourself. If you can say it fluently, it proves that your heart rate is not above the standard. If you are panting and talking intermittently, it proves that your heart rate has exceeded the standard. "
Tip: If you have questions of one kind or another, please join the exercise.