1, upper limb relaxation activities: standing, upper limb leaning forward, shoulders and arms shaking repeatedly until the fever stops.

2, lower limb relaxation exercise: supine, leg lifting, flapping, massage, shaking the inner thigh, front and back of the calf, as well as hip, abdomen and side waist.

3. Embrace your knees and relax: tuck your knees with both hands, squat down, lower your head, and vibrate up and down repeatedly until the lumbar spine is hot.

4. Full-body rest exercise: stand, bend your knees, put your hands in front of the ground, make full use of your breath, take a deep breath into your chest, and "hold your breath" (that is, don't hold your breath) and slowly exhale into your abdomen (that is, Dantian). Repeat this several times, and at the same time, slowly lift the upper limbs upright until the pulse returns to the normal pulse before exercise.

As long as the relaxation method is chosen correctly and the relaxation time is fully guaranteed, you will get twice the result with half the effort If you need to lose weight in lower limbs, you can do lower limb relaxation exercise after aerobic exercise for one hour (the method is the same as before). Lying on your back changes the gravity of the lower limbs and improves the blood circulation of the lower limbs. If you continue to relax for more than 10 minutes, the energy supply of excess fat in the body can reach 65%-90%, or even more than 90%. Because of gravity, the blood circulation of lower limbs is better than that of upper limbs. At this time, the consumption of body fat is mainly completed by excess fat such as thigh, abdomen, side waist and buttocks. Naturally, you completed the lower limb weight loss plan as you wished.

Second, relaxation exercise is suitable for people who are sedentary during working hours: they have a lot of fitness knowledge ... public health and carefree.

1, legs forward, up. Sitting posture, legs straight forward, toes up. Put your hands forward, keep your chest as close to your thighs as possible, and hold for 10- 15 seconds. Repeat 10 times.

2. The soles of the feet are opposite and the body bends forward. Sitting posture, palms facing each other, back straight, upper body leaning forward, lasting 10- 15 seconds, repeating 10 times.

3. Jump in circles with one foot. Sitting posture: straighten your legs forward, straddle your right foot to the outside of your left knee, and turn right. At the same time, put your left arm on the outside of your right knee like a twist, lasting 10- 15 seconds, and repeat 10 times to do the other side.

4. Shoulder stretch. Put your left arm on your right arm with elbows crossed, and hold your left hand close to your body for 10- 15 seconds. Repeat 10 for the other side.

5. Pull your elbow back. Raise your right arm, bend your forearm to hang naturally behind your head, then grab your right elbow with your left hand and pull it to the right 10- 15 seconds, and repeat 10 times.

6. Knee tuck exercise. Lie on your back, put your hands on your head, hold your left knee and pull it to your chest 10- 15 seconds, repeat 10 times, and switch sides. You can also hold your knees at the same time.

Third, it is suitable for housework and relaxation exercise after bathing: there are many fitness knowledge ... the public is healthy and worry-free.

1, hold the back of the chair and step back. Stand up and grab the back of the chair. Step back with your right foot, put the center of gravity on the left side, bend your knees slowly and press down, hold for 10- 15 seconds, repeat 10 times and then switch sides.

2. Stretch your back. Sit in a chair, grab the edge of the table with both hands, tuck your chin, and push the chair back hard until your hands are completely straight, for 10- 15 seconds, and repeat 10 times.

3. Waist stretching. Sit in a chair with your feet shoulder-width apart, lean forward and bend down between your legs. After the chest is pressed against the thigh, the upper body will relax completely, lasting 10- 15 seconds, and repeating 10 times.

Step 4 turn around. Sit in a chair with your back straight. Slowly turn the upper body to the left with your left shoulder until the waist is slightly tight, lasting 10- 15 seconds, repeating 10 times, and changing sides.

5. Stand and bend over. Stand with your feet shoulder width apart, your hands droop naturally, and your body leans forward slowly until your back is slightly tight and your upper body is completely relaxed, lasting 10- 15 seconds, and repeating 10 times.

Fourth, suitable for relaxing exercise before going to bed:

1. Sit on one side and press down: sitting posture, legs straight, left leg bent close to the body, ankles close to the inside of right thigh, arms straight, upper body leaning forward until both hands hold the tip of right foot, chest close to thigh, for 10- 15 seconds, repeat 10 times.

Second, the upper back stretching exercise: kneel down, lean forward, stretch your hands forward as far as possible, and press your shoulders down 10- 15 seconds, and repeat 10 times. Suitable for exercise when driving fatigue.

1. Side waist stretching: Hold the wrist of the right hand with the left hand, stretch it as far as possible above the top of the head, and then bend to the left until the right armpit and waist feel tight, lasting 10- 15 seconds, repeat 10 times, and switch sides. Be careful not to lean forward when bending sideways.

2. ankle rotation: slowly rotate the ankle clockwise and counterclockwise 10 times with the toe as the center.

The significance of relaxation exercise is to help our tired and stiff muscles recover and relax, which can not only improve our exercise effect, but also make us sleep better if we do it before going to bed. Relaxation exercise is very simple and suitable for everyone in need! More fitness knowledge ... don't worry about public health.