In daily life, many people will exercise, because fitness has many benefits to people's health, but to become a fitness expert, you still need to pay attention to certain skills and methods. Here are some tips on how to become a fitness expert. Let's have a look.

1 Basic methods of fitness for people sitting:

This is the most comfortable and advanced way to sit in yoga.

The exercise method is: sit with your legs straight, then slowly bend your right knee, and pull your right heel to the perineum, so that your right knee will touch the ground and your heel will be firmly attached to the perineum; Then sit with your left leg bent. Place the left leg on the right leg, with the heel up and down neatly, and insert the thumb of the left foot slightly between the right thigh and calf to make it invisible. Fold your waist and stretch your back, tuck in your abdomen, and gently put your thumb and forefinger together on your knees; Close your eyes gently and breathe slowly and evenly.

When the dish is finished, the order of sitting is opposite to that of sitting. Practicing this method can stimulate pubic perineal nerve with heel, which can not only enhance sexual function and make people healthy, but also improve people's mental level, give people positive strength and stimulate potential super energy of human body.

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(1) Body stability: All sitting postures, especially seven sitting postures, can calm down and control qi: swing to adjust breath and sit up to average body temperature; Straightening the spine and relaxing the diaphragm can make the gas field spread all over the body; Bend your neck like a hook and make a difference; Tongue and palate, looking forward, can inject spiritual force into the midvein; Five kinds of spiritual breath, that is, ascending, descending, deviant and healthy qi, can be absorbed from the air and deposited in the midvein, which can achieve physical safety and eliminate diseases. Specifically, sitting alternately can make the lower qi easily enter the midvein and eliminate troubles; Handprints placed under the umbilicus can make parallel qi easily enter the midvein and avoid troubles; Bending the neck into a hook can make the rising qi easily enter the midvein and eliminate greed and troubles; Tongue licking the upper jaw can help root qi enter the midvein easily and relieve troubles.

(2) oral stability: all sitting methods, especially the seven-legged sitting method, can calm the oral cavity and control the breath: silence, exhale the old breath, inhale the new breath, and obtain oral stability; Mouth stability refers to the five senses, and the impression caused by the five senses will not be explained, because if you say right or wrong, you will fall on both sides instead of the middle way; Only the Taoist temple can keep one's mind still, get rid of delusion and enter a state of quiet meditation. This state, such as a sleeping baby, is the most stable, not drowsy, and drowsiness must not be mistaken for meditation. Oral stability is actually the best functional state of sensory organs, that is, health.

(3) Mental stability: All sitting methods, especially the seven-sitting method, can control the mind with peace of mind: those who practice meditation, if they can't settle down with peace of mind, don't think about the past and the future, and don't want to engage in the present meditation; In meditation, the concept of emptiness should be right or wrong, vacuum should be used skillfully, unparalleled photos should be available, and the middle way should be contracted well; Send a heart, the heart is nothing more than anger; He who has no distractions in his heart means that his heart, mouth and mind are completely clean. In yoga practice, body, mouth and heart are interdependent and inseparable. Psychological stability is the best state of mind.

(4) Four steadiness: Yoga believes that practicing sitting posture can make life comprehensive, healthy and stable: practicing sitting posture and settling down can control the body and make it disease-free; Practicing sitting and covering your mouth can control your senses and make them worry-free; Practicing meditation with peace of mind can control the spirit and make it safe; Unremitting practice, guarding the three parties and extending the mission. Therefore, good health, pleasant speech, clear mind and longevity are the four stable effects of practicing sitting. Expressed in modern language, exercise and meditation can make life healthy, physical and mental peace, get rid of illness and prolong life.

People who are busy with work and have no time to exercise may wish to do some small exercises in their seats to keep fit.

1. Close your eyes and turn your eyes.

Turn it clockwise 6 times, then counterclockwise 6 times. Then open your eyes and look out of the window for 2 ~ 3 minutes. This has the effect of protecting eyes and regulating eyesight.

2. Abdominal breathing.

Relax the abdominal muscles when inhaling and contract them when exhaling. Repeat this action for 3 minutes. It can increase gastrointestinal peristalsis, promote body metabolism and lose weight.

3. Relax your neck and shoulders.

Sit in a chair and hold your chest out slowly and forcefully, so that your shoulders will open back. After restoring the original state, do 10 ~ 12 times. Then shrug your shoulders 12 times, which can increase your vital capacity and prevent cervical spondylosis and scapulohumeral periarthritis.

What's wrong with sedentary?

1, osteoporosis

Sedentary and lack of exercise, the body is overwhelmed. The bones of hip joint and lower body will also become thin and brittle, which is easy to cause osteoporosis. Long-term sedentary lumbar and cervical vertebrae may collapse due to overwork, and the risk of neck sprain, shoulder pain and back pain, and lumbar disc herniation will be greater.

2. Impaired brain function

However, if you often feel forgetful, unresponsive and always groggy recently, it may be because you have been sitting still for a long time, and your brain has not received normal nutrition and blood supply, and its function has begun to decline.

3, heart damage

When sitting for a long time, muscles burn less fat and blood flows slowly, so fatty acids are more likely to block the heart. Hypertension and high cholesterol are related to sedentary, and the risk of cardiovascular disease is more than twice that of people who need sedentary most.

4, indigestion

Sedentary after meals, transport dysfunction, constipation, acne and other problems will follow, and over time, the weight will continue to climb, but the nutrient absorption will be affected. Studies have found that sedentary life is related to the risk of colon cancer, breast cancer and endometrial cancer.

5, lower limb dysfunction

Sitting posture makes you straight from the waist up, your hips always support your whole body on the seat, and your legs are always in a state of tension. The blood flow in the legs becomes slow and blood accumulates in the legs. You will feel swollen ankles, and even gradually develop varicose veins in your legs and feet, and may also form dangerous deep vein thrombosis.