Exercise plan is the secret of fitness. In daily life, the benefits of physical exercise to people are well known, but everyone's exercise style is different. Let's share the secret exercise plan. Let's get to know each other.
Exercise plan secret fitness 1 secret 1: when you wake up in the morning.
Do stretching exercises. Put the pillow behind your back, straighten your hands back and stretch your body. When doing stretching exercises, such as stretching, the human body will naturally form a posture of raising hands, pulling out ribs, expanding chest and taking a deep breath, which will strengthen the diaphragm activity, affect the whole body and contract most muscles, thus achieving the purpose of accelerating blood circulation and refreshing the mind.
Stretch in the morning (stretching muscles makes people feel relaxed)
Lie on your back with your arms straight above your head and your legs straight to make your body longer. Keep your arms as straight as possible and your legs as straight as possible. Keep this stretch, take three deep breaths, then relax and let your body rest.
Stretch, bend/roll in the morning (flexible back)
Sit on the edge of a bed or chair and hang your body on your legs. You should bend down like a doll. Start with your lower back and slowly roll to your initial position. Finally, slowly turn your shoulders back to the correct posture.
Secret 2: When dressing?
Stretch your back, hands and chest.
Hands behind your back, hands straight, chest out. In addition, breast enhancement exercise and soft back are simple and effective breast enhancement exercises, and breast enhancement exercise has a miraculous effect on preventing breast sagging. If you are willing to improve, you can strengthen the maintenance and care of your chest at any time, and it is never too late.
Secret 3: When you go to the bathroom
Do a tapping exercise. Tapping teeth can dilate blood vessels in periodontal ligament, improve local blood circulation, stimulate connective tissue membrane of periodontal ligament to fix teeth better, and reduce the chance of dental diseases. At the same time, knocking teeth increases oral saliva secretion and helps digestion. Long-term persistence can make the body better.
Secret 4: When brushing your teeth
Do levator ani exercises. When brushing your teeth every morning and evening, insist on doing an anal lifting exercise. The specific method is: lift the anus when inhaling, abdomen as if enduring defecation, and slowly relax the anus when exhaling for 20-30 times. Traditional Chinese medicine believes that the movement of lifting anus can lift qi, strengthen viscera and regulate qi, blood, yin and yang. Levator ani can not only prevent constipation and hemorrhoids, but also treat visceral ptosis and gastrointestinal dysfunction.
Secret 5: When wearing shoes
Don't sit on the stool, but bend your knees, squat down, wear shoes and tie your shoelaces. Although this action is small, it can stimulate the muscles of the calf and ankle. In this way, you will feel that the leg muscles are working hard, creating conditions for the formation of solid and tight muscles.
Secret 6: Sitting in the office for a long time
Get up and pat your body. If you are too lazy to sit in an office chair or even don't want to stand up, consider cutting your hands and slapping all parts of your body. Flapping is a good self-massage, which can shake the meridians and organs inside the body to relax and avoid cervical and lumbar diseases caused by limb stiffness and numbness.
Secret 7: When advertising on TV
Do eye movements. Pay attention to the details of exercise, including moving to the eyes. During the day, we should stare at the computer, and at night, we should stare at the TV to have a rest. Are your eyes moving? To avoid eye fatigue, give your eyes 10 minutes of exercise. In TV commercials, turn your eyes to relax eye muscles and relieve visual fatigue.
Exercise plan secret fitness 2 a fitness plan for a week's exercise.
Monday: Go for a walk in the park
Researchers at Michigan State University found that people who often go for a walk in the park improve their memory and attention by 20%. Experts say that the natural environment has the function of calming the body and mind, enabling the brain to process information better.
Tuesday: Tai Ji Chuan.
Many studies have confirmed that hitting Tai Ji Chuan can improve the balance ability. New research has found that practicing Tai Ji Chuan also helps protect the brain area responsible for touching. This brain region degenerates rapidly after the age of 40. A recent study by Harvard University shows that middle-aged people in their fifties and sixties who often beat Tai Ji Chuan are as sensitive as those in their twenties and thirties.
Wednesday: Run while walking.
A study in 2007 showed that two 3-minute runs can make exercisers remember new words 20% faster than non-exercisers. Studies have found that various aerobic exercises can speed up blood circulation, thus making the hippocampus responsible for memory and language learning healthier.
Thursday: Weightlifting plus Balance Training
A study in Canada shows that the elderly who exercise weightlifting, walking and balance will improve their decision-making ability by nearly 13% after half a year. Increasing the ability of balance and coordination in strength training (such as lifting the right arm and left leg at the same time) can benefit people more, because different exercises can exercise different areas of the brain.
Friday: Walking and pitching.
German researchers found that teenagers who completed 10 minutes of sports such as jumping, throwing and catching the ball were more focused in the following courses and tests. Researchers say that regardless of age, holding the ball with both hands and throwing and catching it during exercise can better stimulate the area of the brain that controls attention.
Saturday: Jogging with friends.
A large number of studies show that strengthening social communication can help reduce the risk of memory loss. A new study published in the American Journal of Public Health shows that extensive social interaction reduces the risk of Alzheimer's disease in women by 26%. Psychological research also shows that encouraging others to exercise will also make them exercise more.
Sunday: Close your eyes and practice balance.
Close your eyes and try to keep your balance. The brain relies on information from the muscles and joints of the limbs to coordinate various parts of the body, which can exercise the brain and prevent dementia.