Lazy people follow these steps effectively and have certain skills in sports. Exercise can help us accelerate the elimination of toxins from our bodies. Not exercising for a long time may reduce our physical function, and exercise can lower our blood sugar. If you understand that lazy people follow these steps effectively, then act quickly!
Lazy people follow these steps in fitness, and the effect is good. Step 1: Prepare.
Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many girls think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected. Dieters can divide dinner into two parts: before exercise and after exercise.
stretching
The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.
Step 3: Strength exercises
Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more; General bodybuilders: you can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour; Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
Step 4: Tidy up your exercises.
Mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds. In addition, in the process of equipment training, the target muscles should also be stretched between groups.
Step 5: Take a shower and change clothes.
Don't rush to take a shower after training, have a rest and wait until you stop sweating. Take a bath with warm water. The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.
Step 6: nutritious meals
Generally, a small meal should be supplemented after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index. Muscle builder: You should have a dinner after 1 hour of fitness. Dieters and female bodybuilders: We should also supplement calories appropriately.
Lazy people follow these steps to keep fit. 2. face.
During the break, first open your eyes and lift your eyebrows, then move your chin from left to right, drive your facial muscles and scalp, do rhythmic exercise, and exercise your face with rich expressions as much as possible, which can delay the aging of various local tissues and organs, make your mind clear, and keep your facial muscles from relaxing.
Second, the eyes
Today, with the development of information technology, everyone will have a computer, which will make our eyes use too frequently and our eyesight worse and worse. After working for a period of time, you can make a wish outside the window for a minute, then tighten your eyes and have a rest, and then let your eyes move up and down. Conducive to relaxing eye muscles and promoting eye blood circulation.
Third, the ear
Our little ear has 49 acupoints, connecting 365 collaterals in the twelve meridians. So it's good to "trample" your ears a little. When one of your hands is free, you can pinch your ear, or pinch the tip of your ear and lift it up, which can achieve the effects of clearing fire, improving intelligence, relaxing your mind and sleeping soundly.
Fourth, the head
If you are a girl whose hair is not tied up, you can use your fingers instead of a comb, with your palms facing your head, comb back from the hairline of your forehead to the pillow, and then comb along your head to the top and back of your ears. If you can't move your hair, you can gently pat your head with your fingertips. It can improve the blood supply to the brain, strengthen the brain and refresh, and lower blood pressure.
Verb (short for verb) neck
Many office girls often feel stiff and painful neck, which is the result of long inactivity. Why don't you do it here? First raise your head and lean back as far as possible, then lower your chin to your chest, let the muscles at the back of your neck tighten and relax, then stretch your chin to the left and right, and finally relax your shoulders.
Sixth, the abdomen.
Kneading abdomen clockwise around navel for 36 weeks has a good effect on preventing constipation, indigestion and other symptoms. When having dinner, you'd better wait until you've digested it before sitting down to work. If you have to sit down to work on time, you can do it quietly. Although indecent, it can prevent you from getting fat.
Seven, pinch of shares
Pinching the thigh is to lift the anus, tighten the sphincter, then relax, repeat, tighten, relax and repeat. You can stand, sit or walk, and no one will know. This exercise can promote local blood circulation and build hips. If there is such a way, why not?
Eight, suitcase
When sitting, one's spine should support the weight of the whole person, and the trunk should move from time to time to reduce the burden on the spine. Bend over sideways, twist your shoulders and back, and gently beat your lower back with your fist, which can relieve diseases such as back pain and lumbar muscle strain.