First, detoxification regimen
1. Big breakfast and clever dinner.
The energy for a day's activities should be provided by breakfast. Nutritionists recommend eating foods rich in protein for breakfast, such as fruit, bread and milk.
Drinking only essence soup or fruit and vegetable juice for breakfast can replenish the vitality of the body, but it can't last long, and the energy of the body will soon be exhausted. Protein should be supplemented with staple foods such as beans or whole wheat bread to provide enough energy for the body.
Dinner can increase the weight of vegetables and fruits. Try not to fry or fry, bake with tin foil or steam, marinate and cook.
White-cut meat, white-cut chicken and soy sauce are cut onions with natural sweetness. Add lemon or orange juice to enhance the taste and adjust the amount of salt yourself.
Experts suggest that it is best to eat at least two servings of fruits and half a catty of vegetables every day. Or book one day in a week as a "light and healthy" day, and eat more vegetables and fruits on that day, because oily food consumes more energy and easily increases the burden on the body.
2. Close your eyes and practice muscle relaxation.
Busy work makes people nervous. Using simple muscle relaxation method, people can pay attention to the changes of their body muscles, so as to achieve a state of total relaxation. The method is as follows: find a place to sit down and concentrate on relaxing. Quickly tighten a muscle of the body for 5 seconds, and then slowly relax. Repeat the muscle "tightening-relaxing" action, from head, eyes to toes, all muscles can be performed.
3. Have a good sleep and wake up naturally
Experts suggest that adults must sleep for 8 hours every day. If you need an alarm clock to wake you up in the morning, obviously you don't have enough sleep.
Simply spitting and breathing before going to bed and getting up is not only easy to fall asleep, but also very comfortable to wake up in the morning.
Methods: Play some natural music, sit quietly for 30 minutes before going to bed, drink some warm water, take a deep breath slowly, and forget about work and complicated affairs.
Don't get up in a hurry in the morning, lie in bed for two minutes first, spit slowly for 10 minutes, then get up and freshen up, and you will feel refreshed all day.
Step 4 drink plenty of water
Drink at least 2000 c c water every day to supplement your body's needs.
People who often feel thirsty can use 1: 1 It is best to make health tea on the same day and drink it on the same day to avoid the failure of Chinese herbal medicines due to oxidation.
Nutritionists recommend lemon citronella tea, which has the aroma of peel and can restore fatigue and maintain vitality. Chamomile tea also has a calming effect.
5, shower, massage, relax muscles and promote blood circulation.
Shower can eliminate fatigue better than bubble bath. Because of the impact of water column, it can promote blood circulation. Generally, medicated bath is a medicinal material for promoting blood circulation and removing blood stasis, and the effect is achieved through skin absorption after bathing. But it is best not to take a bath for more than 20 minutes.
Massage has a good effect on eliminating fatigue and muscle tension. Men who go to work are tired after work, so they can massage their necks slowly with essential oils such as mint and essential oil, which has an encouraging effect.
Studies have found that some monotonous, repetitive and unemotional voices can also calm the mood. Next time you are bored, try some weather forecasts and quotations to restore your mood.
White-collar workers tend to ignore the importance of health because of their tight work and busy life. If you want to keep your body relaxed and healthy, try the following methods to help you lose weight.
6. Four types of health work for office workers
Slow breathing exercise can be done at any time at work or home, which is suitable for office workers of all ages.
Looking for a straight line in a curve (working in a sitting position)
Sit quietly, don't carry your back, relax your hands and legs naturally and breathe evenly;
Inhale slowly through your nose, make a fist, and put your heart on your sides;
Elbow, chest, waist straight, head backward;
Exhale through the nose again, put down your neck, hands and waist, and slowly open your hands;
Palm down, head back, back to the original position, relax.
Reminder: practice 7 times each time, and you can practice 3 ~ 4 times a day. Keep steady, upright and relaxed when practicing, move gently, take a breath in the middle, and don't hold your breath.
Joint venture capital (part-time job)
Sit up straight, put your arms around your head and keep breathing naturally;
Inhale through the nose, raise your head and arms, and hold your chest out;
Exhale, bow your head, bend your body down slowly, relax, and smooth your back up and down.
Reminder: Generally, you can make 6 round trips, depending on your physical condition. Operate slowly, carefully and not in a hurry.
Flat throw (throwing skill)
Relax and breathe naturally; Feet parallel, shoulder width;
Raise your arms to shoulder level, and then naturally put them down;
When you row the fourth time in a row, your arms and knees bend at the same time.
Reminder: If you feel tired after practicing any skill, you can insert the flat throwing action in time until you feel tired, and then return to the original action. This action can expel toxins from the body.
Pat the ass
Knees naturally shake up and down, like a flat swing;
Turn around your waist, relax your shoulders, swing your arms from side to side like a wave drum, and beat your trouser pockets (that is, your crotch).
Reminder: This kind of exercise is helpful for abdominal organs. You can drink some warm water after finishing. Don't hit hard, lest you hurt yourself.
Second, sports health care matters needing attention
1, morning exercises should not be too early.
In spring, the temperature difference between morning and evening is large, and the temperature is low in the morning. Therefore, if you get up early in the morning to exercise, you may catch a cold, causing joint pain, stomach pain and other problems. In addition, the fog is the most in spring, and the air quality is poor. It is recommended to wait until the sun comes out before exercising.
2. Choose more outdoor sports.
In spring, the yang is rising, and outdoor exercise is more beneficial to human health than indoor exercise. Outdoor exercise is good for breathing fresh air and for human metabolism. However, Spring Festival travel rush should also pay attention to avoid being too intense, and try to choose aerobic exercise. Especially for the elderly, it is necessary to choose appropriate exercises according to their physical characteristics, such as practicing Tai Ji Chuan, jogging, playing ball games, walking, etc., which is not only conducive to physical exercise, but also conducive to cultivating sentiment, letting a hundred flowers blossom, singing birds and flowers, and also conducive to maintaining a happy mood and promoting stagnation of liver qi.
3. Pay attention to increasing or decreasing clothes during exercise.
The biggest feature of the climate in spring is impermanence, so you may sweat a lot because of too much activity during exercise, but if you don't pay attention to warm-up measures at this time, once the cold wind strikes, it may cause various respiratory diseases. Therefore, we must increase or decrease clothes in time in spring and exercise back at the same time. If the clothes are too wet, be sure to change them to avoid being too cold.
Drink some water and eat something before exercise.
Usually, you must not exercise on an empty stomach, especially those with hypoglycemia. Because fasting exercise is prone to hypoglycemia. Moreover, the temperature in spring itself is low, which is more prone to the problem of vasoconstriction. Therefore, it is best to eat something and drink plenty of water before exercise to keep the body water balance. Because exercise requires a lot of perspiration, and if you don't replenish water in time, you may lose too much water during exercise, resulting in water shortage. It is suggested to drink a cup of warm water before exercise, which is more helpful to dilute blood viscosity, help eliminate toxins in the body and make exercise healthier.
Remember to be brave when exercising.
In the transitional season of spring and summer, the function of human organs is at a low level, and muscles and ligaments are relatively stiff. If you don't make adequate preparations before exercise, it may cause stiff limbs. Therefore, it is recommended to pay more attention to doing some warm-up exercises that can promote local blood circulation, and remember to exercise excessively and try not to be too tired.
6. Taboo after exercise
After exercise, let your body recover a little before you sit down. Don't take a bath with cold water immediately, and don't blow on the fan, because it is likely to affect the function of various organs and cause diseases. It is recommended to sit and rest after exercise, and then do other activities after your body is stable.