There are still some things to pay attention to when warming up. I believe many people have used this sport to exercise in primary and secondary schools. Long-term inactivity may reduce our physical function. This exercise has greatly improved our posture. Now share the ingenious fitness skills of home space.
Intelligent fitness in home space 1 scene 1: bed.
One third of our life is spent in bed, sleeping (this is hot aerobic exercise, which consumes 300 calories per hour), in addition, we can stay with our dear bed.
Make the bed: What action do you use to make the bed? Now try this: bend your upper body on the bed, stroke your hands slowly on the bed with breaststroke, and stretch your upper limbs as much as possible.
Time: 1 min (30 times, take a deep breath during the action).
Efficacy points: shoulders and upper arms.
Lying on your side: Stand on one side of the bed (20 cm away from the bed), with your hips as the axis, and lie on the side of the bed with your arms as straight as possible. The left and right sides are interchangeable.
Time: 1 min.
Efficacy: Stretch the external oblique muscle of abdomen to produce the effect of slimming waist.
Push the bed: Make sure you can't push the bed at all before pushing the bed. Then start: hold the edge of the bed with both hands, put your legs together, take the hip joint as the axis, put your upper and lower bodies at right angles, move your center of gravity forward, and walk with your legs in small steps. The left and right legs are interchanged.
Time: 1 min.
("Pushing the bed" can be used for personal intensive exercises, 20-30 times in each group, repeating 2-3 groups to create a perfect lower body line) Efficacy: stretching thigh muscles, improving breech position and lengthening calf muscles.
Lie flat: Lie flat on the bed, with your upper body lying flat, your hips outside the edge of the bed, your legs raised and stretched horizontally, your feet pressed against the wall (or put a chair and other supports at the same height as the bed), exhaling, stretching your legs, exerting strength on your abdominal muscles, tightening your hips and inhaling to relax.
Time: 1 min.
Efficacy: Tighten thighs, buttocks and abdomen.
Act II: Wall:
What can help us is a wall, a tall and stable wardrobe or a closed door (make sure that the door will not be suddenly opened, otherwise ... and the surface should be smooth, otherwise ...) Touch the wall: put your feet together, and raise your hands on the wall shoulder-width and make a 45-degree angle with the wall. The upper body is slowly close to the wall, the shoulders are pulled apart, and the arms are gradually attached to the wall. Shoulders may feel sore during exercise, so practice moderately according to your personal situation.
Time: 1 min.
Efficacy: Enhance the flexibility of upper body, shoulder joint, abdomen and lower back.
Lie flat: Lie flat on the sofa with your legs folded and your feet flat. Lift your left leg, pull your left ankle with both hands, and try to pull your left leg. If you are flexible, you can pull your left leg parallel to your body (as far as possible according to your personal situation).
Time: 1 min.
Efficacy points: thighs, calves, ankles and abdomen.
Intelligent Fitness in Home Space 2 First, turn your head and bend your ankle.
People sometimes feel dizzy after waking up. This is because the head and neck muscles become stiff after a night's sleep, resulting in insufficient blood supply to the head. If you lie in bed after waking up and turn your head left and right for 8- 10 times, you can also reduce dizziness. At the same time, ankle flexion and extension 10-20 times can make lower limbs move.
Second, stretch. When sleeping, the body should take a flexion and contraction posture. After waking up, cross your hands on the bed, turn your palms over your head, stretch your toes, and practice repeatedly with deep breathing for 4-6 times, which will help to eliminate fatigue and speed up your awakening.
Third, supine lateral flexion. Lie on your back in bed, lift with one hand, bend your upper body and straighten your lower limbs forcibly, and do it 6-8 times left and right.
Fourth, supine lower limb flexion and extension. After doing the above actions, the drowsiness may have been alleviated, and then you can do some lower limb flexion and extension movements. The way to do this is to bend one leg on the bed, then straighten your knee and let it touch the bed. Do it with two legs in turn 10- 15 times.
5. Lie on your back on the bed with your legs together and your knees bent. Then, the calf is straight and lifted, and the leg is at 90 degrees to the body. Then the abdominal muscles exert force and the legs fall to a 45-degree inclination angle. The ankle must be bent at right angles and the achilles tendon must be straight. Hold this position for a while, then return to the leg lift position, and then do this action slowly. Repeat 15-20 times. Conducive to relieving constipation and strengthening abdominal muscles.
Balcony 10 Minute Fitness Morning Exercise Method
First, after getting up in the morning and washing, the brain is clear. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, gently grasp the ground on your toes and look down at your eyes.
Second, the head activity: with the head as the pen tip, use the mind to mobilize the head to write the word "longevity". You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.
Third, chest expansion activities. Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.
Fourth, cross your palms. Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
Fifth, draw a circle by hand. Palm relative to about 10 cm. Keep this distance. The height of the palm is the same as the height of the belt, which is equivalent to the height of the pulse in traditional Chinese medicine. Keep the distance between the palms constant, and then drive the arm and the upper arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.
Sixth, lunge chest expansion method. Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then do chest expansion with your arms open and closed. The action should be slow, so that the lung capacity of chest expansion can be increased and the oxygen intake can be increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.
Seven, relax finishing. It takes about a minute. The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.