Lazy face washing method

After waking up, lie in bed and exercise first, which can not only wake up but also achieve the purpose of exercise. China pays attention to "teeth are often buckled, body fluid is often swallowed, ears are often brushed, nose is often rubbed, eyes are often turned, feet are often rubbed, abdomen is often transported, limbs are often stretched, and anus is often lifted", which is basically suitable for sleeping. For women who love beauty, you can also add a sport-put your hands on your face and rub them on your face after lying down, which can improve your complexion and make your face shiny.

Become a "day class"

Get up half an hour early, put on sports shoes and turn into a "walking class" to keep energetic and refreshed every day. Even if you can't walk all the way to and from work, you can get off early when you arrive at your destination and walk the rest of the distance as far as possible. "Walking in class" can not only strengthen the body, but also enhance the cardiopulmonary function, relieve anxiety and stress, and prevent and treat cervical diseases.

Working clearance movement

Working clearance movement

Full-body extension: the body is upright, the legs are slightly wider than the shoulders, and the hands are crossed. First palm down, straighten your arms, palm down; Then raise your arms above your head, palms up, arms up.

Upper arm stretching: raise your arms, palms facing each other, and then bend around your elbows. First, hold your left elbow with your right palm and stretch it to the right; Then change the palm of your left hand to hold your right elbow and stretch it to the left.

Side extension: right hand rested on her hips, left hand extended upward, then bent to the right, and then changed sides.

Chest expansion and shoulder expansion: separate your legs, tilt your upper and lower bodies horizontally, lift your arms back to the top of your back, cross your fingers, palm down, and stretch back hard.

Leg stretching: separate your legs, tilt your upper and lower bodies to the level, with your left hand bypassing your right waist from behind, and your right hand pressing down along your left leg, and then change sides.

Exercise after work

yoga

Lazy sports after work

In the music of nature style, it is a "spiritual washing" brought by yoga to incarnate elves to shuttle through various scenes of nature and experience the cheerful and comfortable feeling of animals. It can not only relax the body and mind, but also enhance the flexibility and coordination of the body.

badminton

As long as you are interested, you can swing the racket twice at any time, which is simple and easy to learn, and the requirements for the venue are not very high. When playing badminton, the practitioner should not only hold and swing the racket with the strength of the wrist and arm, but also take steps, run and slide, which can be moved to the ankle joint, knee joint and hip joint. At the same time, in the process of spiking and picking up the ball, it is necessary to bend over and look up repeatedly, which is very sufficient for the exercise of human muscles and joints.

table tennis

Because table tennis has the characteristics of fast direction change, playing table tennis is a great challenge to vision and personal reaction ability, especially hand-eye coordination. Over time, the individual's ability of reaction, sensitivity, coordination and operational thinking will be improved to varying degrees, thus improving people's intelligence.

Weekend sports

Weekend lazy exercise

This is a sport that kills two birds with one stone. Use a vacuum cleaner to clean windows, bathtubs, etc. These movements can exercise your muscles. You can also try to consume a little more energy, such as tying something to the handle of the window mop to increase the weight when cleaning the window glass; When using the vacuum cleaner, bend your knees and straighten your back, so that you can exercise your thigh muscles without backache.

Plant flowers and plants. Don't lean forward, always keep your balance by kneeling down, be happy and exercise fully.

Jump on your toes 30 times. This will make the ankle thinner.

Take a deep breath. Lie flat on the bed, put your hands behind your head, exhale through your mouth, and at the same time try to close your abdomen, which is very beneficial to your health.

Don't just sit down in the bathroom. Keep a few centimeters away from the cushion and keep it balanced. You can exercise your thighs.

Exercise anytime and anywhere, lazy exercise method

Always choose stairs: don't take elevators or escalators. If you want to have strong hips, climb the stairs with your toes.

Straighten your back: You can use the muscles of your back and abdomen to keep your posture beautiful.

Fast walking: Fast walking 100 minutes can consume about 500 calories, which is easier than standing for 7 hours to iron clothes, because both of them also consume 500 calories.

Contraction of hip muscles: Repeat this action several times a day. It is said that thigh dancers rely on this to recruit tight hip lines.

Always change into high-heeled shoes and sports shoes: this can exercise all the muscles of the calf.

Stop further: You must walk for at least two minutes to reach your destination. Don't bother, walking is good for you.

When carrying a handbag, keep your arms at a certain distance from your body: you can exercise your biceps and triceps by the way.

Walk the dog for at least 20 minutes: run with the dog and even throw the ball out for it to pick up, which can exercise your upper body muscles.

When taking a bus or subway

Don't just stand and don't sit: this is the most basic rule and the simplest way to exercise.

When shopping in the street

Don't take any means of transportation all day: it can not only let your eyes enjoy the fun outside the window, but also walk a lot unconsciously, which is worth a try.

I'd rather carry two baskets than a cart: it's an excellent way to exercise my arm muscles when I walk.

Don't hang your arms naturally when you are full of shopping bags: bend your elbows so that your forearms are perpendicular to your body.

In the office.

Put a ball between your knees and clamp it: when we sit at our desk, this action can exercise our internal rotation muscles.

Shrink the lower abdomen anytime and anywhere: remember to do it at least 5 or 6 times a day.

Use the copier farthest from your seat: Even if your work has to stick to your seat all day, it will at least allow you to walk a few more steps.

Back against the wall, knees bent, as if sitting in a chair: it is best to keep this posture when chatting with colleagues in the corridor.

When we arrived at the seaside.

Walking in water: it is best to have cold water, which can promote blood circulation. Try to play in the water, but warm up first.

Ride a bike with children: children ride very slowly, with a speed of up to two kilometers per hour, so you should not ride with them, but run with them.

Lie in bed, lift the baby up and then put it down: if the child is happy, you can also exercise your arms by the way to let parents and children have fun together.

Laughter: Laughter 100 times burns as much heat as rowing 10 minutes.

Adopt abdominal breathing: tighten the lower abdomen when exhaling and expand the lower abdomen when inhaling. Helps reduce waist fat

Hold your breath: After getting up in the morning, you can practice holding your breath in the washing water to improve your vital capacity.

During the break, you can invite three or two friends or family members to ride bicycles to play together, which not only exercises the leg muscles, but also can browse the scenery and relax.