Hand rubbing abdominal breathing is a common indoor fitness program. For office workers who go to work during the day, most of them lack exercise, let alone take part in outdoor sports. Nowadays, sports are not limited to outdoor, but also can be exercised at home. Here are some common indoor fitness programs: hand-rubbing abdominal breathing.

Common indoor fitness programs: rubbing hands and abdominal breathing 1 indoor fitness programs 1: rubbing hands.

You can't believe that rubbing hands is also one of indoor fitness activities. Rub your hands relatively continuously until your palms feel slightly hot; Then the back of your hand is opposite and rubbed back and forth. Finally, fingers crossed and rubbed up and down. There are many meridian points on the hand, and massaging these points can have a good health care effect on the corresponding internal organs.

Indoor Fitness Item 2: Abdominal Breathing

Abdominal breathing adopts supine position, unbuckles the belt, relaxes the whole body, then takes a deep breath, consciously bulges the stomach, holds it for a while, and then exhales slowly. Abdominal breathing is the movement of important internal organs of the whole body. Because the diaphragm moves up and down, the lungs dilate, the activities of chest organs such as the heart and aorta increase, and the internal organs, blood vessels and nerves relax rhythmically, which is helpful for digestion and expectoration.

Indoor fitness project 3: simply riding a stationary bike

In indoor fitness, don't just ride a bike or exercise on the treadmill. Simply doing this can't get a good exercise effect. Running a mile in 20 minutes can burn 100 calories, but doing equipment exercise or weight-bearing exercise for 20 minutes can burn 300 to 400 calories. Strength training can make muscles get exercise, and it is not so easy to become slack with age.

Common indoor fitness programs: hand rubbing abdominal breathing 2 1, abdominal breathing.

This is an exercise to reduce abdominal circumference, exercise visceral muscles and improve constipation.

To do abdominal breathing, shut up, breathe through your nose, gently expand your abdominal muscles when inhaling, bulge your abdomen, and relax your muscles when exhaling. It is advisable to do it 5-6 times a minute for three minutes, and you can exercise at any time every day.

Abdominal breathing is not difficult, it is important to persist. It is better to give yourself a fixed exercise time, such as before going to bed and after waking up, so it is easier to remember.

Step 2 turn your ankle

The human body the twelve meridians follows the ankle, and turning the ankle is "pulling one hair and moving the whole body", which gets twice the result with half the effort. Any working time is fine. Fully rotating the ankle can make the qi and blood of the ankle smooth, the bones firm and the tendons soft, and the meridians smooth.

Turn each foot clockwise 9 times, counterclockwise 9 times, and then change feet. Move slowly to the limit.

Many people may feel sore calves and stiff ankles at first, "generally it doesn't hurt." Stick to it and you will improve. The circumference of the calf will be reduced and the ankle will have more beautiful lines.

3, hook the back of the hand, easily relieve shoulder and neck fatigue.

Keeping the same posture for a long time is a problem for office workers. Over time, it is easy to cause scapulohumeral periarthritis, cervical spondylosis, shoulder and neck stiffness, pain and other problems. Today, I will share with you a method to relieve shoulder and neck fatigue. Health care should start from the dribs and drabs of life.

Method: As shown in the above picture, try to hook the hand from behind and hold it for 15 seconds. The other side is also 15 second.

If you can't hook it, keep the limit action and feel the stretch of your shoulders. Don't worry, as long as you keep doing the above actions for a long time, when the meridians on your shoulders become more and more smooth, you will naturally achieve them. The key is persistence.

Precautions:

This is a simple stretching exercise. Adjust the action to the anchor point where you feel "moderately tight" and keep this stretching posture.

Breathe slowly and rhythmically.

Common indoor fitness programs: hand rubbing and abdominal breathing 3 indoor sports programs:

Abdominal breathing for 3 minutes.

Lie on your back, unbuckle your belt, relax all over, then take a deep breath, consciously bulge your stomach, hold it for a while, and then exhale slowly. Abdominal breathing is the movement of important internal organs of the whole body. Because the diaphragm moves up and down, the lungs dilate, the activities of chest organs such as the heart and aorta increase, and the internal organs, blood vessels and nerves relax rhythmically, which is helpful for digestion and expectoration. Exercise before bed can also help you fall asleep.

Keep your head down for three minutes.

That is, after getting up or before going to bed, do an operation of "climbing your feet to strengthen your kidneys and waist". The method is to stand with your head down and bend your hands as far as possible to the ground, once every 1 second and 60 times every 1 minute. You can bend a few times less at first, from less to more. This kind of exercise can gradually increase the anti-stress of cerebral vessels and prevent stroke. But people with arteriosclerosis or heart disease should be careful when doing this kind of exercise to prevent accidents.

Take a cold bath for 3 minutes.

Cold water bath is a "vascular movement" of the whole body, which is particularly beneficial to skin microcirculation, can promote blood circulation of the whole body and prevent cardiovascular and cerebrovascular diseases.

Rub your hands for 3 minutes.

Rub your hands relatively continuously until your palms feel slightly hot; Then the back of your hand is opposite and rubbed back and forth. Finally, fingers crossed and rubbed up and down. There are many meridian points on the hand, and massaging these points can have a good health care effect on the corresponding internal organs.

These methods are very helpful to lose weight, but in fact, the effect of losing weight when doing exercise is not the best. You should improve yourself from your own diet. Light food and some fruits and vegetables can be eaten, so it is not easy to gain weight after eating this kind of food.