Getting up in the morning is the foundation of our life, so exercising in life is conducive to enhancing immunity, and many people will choose to exercise in the morning, and jogging in the morning is a very good choice. Let's share the healthy actions of getting up in the morning.

Healthy actions of getting up in the morning 1 insist on doing six actions after getting up.

1. supine lateral flexion

Lie on your back in bed, lift one hand upward, bend your upper body sideways, straighten your lower limbs hard, and bend left and right 6~8 times each, which can exercise your waist and abdomen strength.

Straighten your stomach

Lie on your back, straighten your legs and take a deep breath. When inhaling, the abdomen stands up strongly, and when exhaling, it relaxes. Breathing and inhaling once can be done 10 times, which can enhance abdominal muscle elasticity, prevent abdominal muscle relaxation, lose weight and strengthen gastrointestinal digestion function.

Step on the ankle

Lie on your back and rub the soles of your feet alternately with your heels to make them feel warm. After stepping on the soles of the feet, it can promote the blood return of the whole body, and has the effects of activating meridians, strengthening the spleen and stomach, and calming the nerves.

stretching

When sleeping, the body often assumes a flexion posture. After waking up, cross your hands on the bed, reach over your head, straighten your toes, stretch your body, and take a deep breath. Doing this 4~6 times repeatedly will help to eliminate human fatigue and double the spirit.

Turn your head and bend your ankles.

Insufficient blood supply to the head can make people dizzy. Wake up in the morning, lie in bed and turn your head left and right for 8~ 10 times, which can relieve dizziness. At the same time, ankle flexion and extension 10~20 times can make lower limbs move.

6. Cat's body

Lie prone on the bed, spread out your hands, straighten your legs, pout your hips, and bow like a cat's back. Repeating for more than a dozen times can promote the smooth flow of qi and blood throughout your body and prevent diseases such as backache and backache.

What should I not do after getting up?

First: avoid eating immediately after waking up.

In fact, after a night's sleep, your stomach is still in a state of "half dream and half awake" in the morning, and it takes ten minutes to half an hour to wake up. Moreover, due to the low secretion of saliva and gastric juice in the morning, if you eat immediately, especially some indigestible foods (such as meat). ), it is easy to cause indigestion. It is recommended to drink a glass of water after getting up in the morning and eat it later.

This glass of water can not only replenish the water lost during sleep, increase the secretion of digestive juice, but also promote blood circulation and prevent cardiovascular accidents. At the same time, we should also pay attention to drinking warm water in the morning, don't drink too much water, and drink it bit by bit.

Second: don't get up immediately when you get up in the morning.

Many friends have tried to wake up and get up at once. There is a feeling of dizziness. Because after waking up, the human body actually turns from inhibition to excitement. If you get up immediately at this time, your body is not used to it, and blood can't be delivered to your brain, it will be a symptom of dizziness caused by lack of oxygen in your brain. After waking up, you can sit on the bed, exercise, massage your head, hands and feet, and get up slowly.

Third: It is unacceptable to work immediately after waking up.

After waking up, I immediately threw myself into the intense work. At this time, the lack of blood supply to the brain is not only inefficient, but also prone to fatigue. When you wake up, you'd better lie in bed. When your muscles and blood gradually wake up, you can do some stretching exercises to wake up your body.

Fourth: Never do strenuous exercise after waking up.

Many people have the habit of doing morning exercises, but after getting up, they should exercise moderately, and don't do strenuous exercise (such as running fast), because doing strenuous exercise will stimulate the sympathetic nerve, make it excessively excited, disturb the nerve rhythm, and easily make people nervous and anxious all day.

Fifth: Don't pee right away.

Experts explained that if you drink too much water at night, many people will be awakened by urine. At this time, if you are in a hurry to go to the toilet, it is easy to get dizzy. When sleeping, the body functions are slow and the bladder empties quickly, which is easy to induce hypotension and short-term cerebral blood supply deficiency, leading to voiding syncope. So no matter how urgent it is, you should get up slowly and go to the toilet.

Sixth: Don't fold the quilt immediately after waking up.

It is a good habit to fold the quilt after waking up, but don't fold it immediately after waking up. Because in fact, our bedroom looks cleaner, and there are at least150,000 mites in the bedding. If you fold the quilt immediately, it will preserve human body temperature and sweat, which is more suitable for the reproduction of mites. Need to open the window for ventilation, turn the quilt, and fold it after washing.

Get up in the morning health action 2 1, twist.

First of all, your feet are shoulder width apart, and your spine is the central axis. Imagine yourself as a rope, relax your hands, and then start to rotate your body, so that your heel can leave the ground slightly with the rotation, and it is comfortable to rotate your body. Remember to cooperate with breathing and count it as a multiple of 6. Doing so can relax your hands and shoulders.

2. Lift your legs.

In the process, one foot touches the ground and the other foot is lifted to the thigh parallel to the ground. If you can, you can lift it higher. Touch your toes with your hands, then close your eyes and keep your balance. It takes more than 10 seconds to do it once, and it can be done 3-5 times a day. Doing so can increase flexibility, balance and coordination, and also promote blood circulation in the legs.

3. Scroll.

When lying on your back, bend your knees and ankles, grab your feet with both hands, roll your back, and roll back and forth at least 12 times with breathing. If you are thin, you can put a cushion under it. Doing so can improve the blood flow of the spinal cord and relieve stress and fatigue.

4. Hummingbird.

Lie on your back with your left hand on the right shoulder lock and your right hand on the left shoulder lock, just like hugging yourself. Your back will bow a little at this time. At this time, I began to roll my back left and right. This action can be done after the last tumbling action, and breathing, at least 12 times. Doing so can relax the spine, especially between the shoulder blades.

Step 5 stretch.

In the supine position, stretch your fingers as far as possible towards your head and straighten your feet. Try to put your feet down in a tiptoe landing position, as long as you feel comfortable. Doing so can relax the whole body. It is recommended to do it after rolling and hummingbirds.

6. candles.

Lie on your back, lift your feet up and reach the ceiling as far as possible. The whole back, waist and buttocks should be lifted off the ground. You can support them at the waist with your hands to maintain balance, but the muscles in your neck should be relaxed. This action only needs to last for a while. Doing so can improve cerebral blood flow, improve memory and intellectual performance, and reduce fatigue.

7. Lift your body with your knees.

First of all, the abdomen touches the ground, the forearm supports the ground, and the elbow is bent at a 90-degree angle, so that the trunk leaves the ground, the shoulders are relaxed, and the toes are on the ground. Then, put your elbows deep, lift your body higher, and then return to the starting position. Doing so can strengthen the back and make the spine more flexible.

8. Baby style.

Bend your hips and knees, put your feet under your hips, put your knees together, and put your torso above your thighs to make yourself as round as possible. Or simply put your hands forward and relax completely, and keep it for a while. Doing so can relax the back, stimulate the digestive organs and prevent calcium from depositing on the knees.

9. distortion.

Sit on the ground, put your left foot on the knee of your right foot on the right side of your body, bend your right knee, put your foot on your left hip, and turn your body and head to the left. If you are nervous, you can press your knees with your hands to fix them. Do it alternately on both sides. Doing so can improve the flexibility and toughness of the spine, stretch muscles and prevent back pain.

10, bending.

Standing posture, feet spread about twice the shoulder width, hands spread to the side, lift parallel to the ground. Touch your knees first, do it alternately on both sides several times, and then return to the starting position. Then bend forward and down with breathing, touch your left ankle with your right hand, and do it alternately on both sides, and finally return to the starting position. Doing so can strengthen the muscles of the spine and waist.

Healthy action of getting up in the morning 3 What exercise does getting up in the morning help to lose weight?

First, jog in the morning.

Jogging in the morning helps to burn body fat. In addition, this kind of exercise is very suitable, because the air is fresh in the morning, going out for running can play a role in losing weight and make you feel happier. When you start running, don't rush for success. You can combine running with walking. Gradually get used to increasing the distance and running time. As long as you can persist, there will be results.

Second, jump rope.

Skipping rope also has a good weight loss effect. You might as well jump rope in the yard after getting up in the morning, but you also need to pay attention to the speed of jumping rope, not too fast, and you must adjust your breathing frequency. Generally speaking, skipping rope consumes more calories than jogging, and the weight loss effect is more obvious.

Third, lie down and climb your legs

After waking up in the morning, lying in bed, you can start this exercise, with your back down, your arms flat on your sides, your legs raised, and pedaling back and forth alternately like three rounds, which can exercise both abdominal muscles and leg muscles to achieve the effect of losing weight.

Fourth, ride a bike.

When we really can't spare time to do morning exercises, we insist on cycling on the way to work every day, traveling green, which is not only comfortable, but also able to lose weight and save money. You deserve this method.

Verb (abbreviation for verb) climbing a mountain.

Mountaineering is a very interesting and beneficial sport. In the process of mountain climbing, our small muscles will get exercise and exercise. In addition, you can burn fat faster and get effective exercise all over your body by climbing mountains.

Exercise must have a certain intensity to achieve the purpose of consuming calories and fat. It is best to do aerobic exercise, you will sweat and feel your heart beat faster. Those who keep their weight should exercise for at least half an hour every day. People who are overweight and need to lose weight should make a targeted training plan under the guidance of professionals and exercise for at least 2 hours every day to achieve the goal of losing weight.

2. How to prevent obesity:

First of all, we should develop good eating habits. Adjust your calorie intake according to your growth needs, eat all kinds of food, and you can't decide whether to eat or not. Diet should be controlled in daily life, and all kinds of food should have a certain intake.

Secondly, we can also increase the consumption of calories by increasing activities, which is also an important measure to prevent obesity.

In addition, we should check our weight regularly. If we find that our weight is growing too fast, we should pay attention to it and adjust it in time.