Sitting dumbbell press
Keep sitting posture, keep your upper body straight and close to the back of the chair to avoid moving back and forth. Hold the dumbbell with both hands and lift it to your shoulders, then lift it from both sides of your head at the same time. During the recommendation process, both hands always move at a constant speed. Press until the arm is naturally straight. And then recover at a constant speed. When your hands are raised, your nose and mouth exhale at the same time, and when you recover, you inhale through your nose. This action is performed in groups of 10 to 15, and 3 to 4 groups are performed at a time. The interval between groups is 45 seconds to 60 seconds.
Key points: the coach uses dumbbells when demonstrating this movement, while the reader can use mineral water bottles filled with water instead when practicing. In the process of doing this action, avoid leaning forward, straighten your arms, lift your hands vertically, and straighten your arms naturally. When exhaling, avoid exhaling only through the mouth, but exhale through the nose and mouth, otherwise you will feel thirsty easily. The coach also suggests that you increase the weight of heavy objects appropriately to achieve the effect of exercising breathing. By practicing this movement, you can strengthen your physique and prevent colds.
Tilt up push-ups
When practicing, first put your hands on the table or chair surface, and the distance between your hands is slightly wider than your shoulders. Take a big step back, put your feet together and point your toes to the ground. Keep your whole body in a straight line. Keep your arms straight naturally. Abdominal tightening. The arm bends naturally and presses down until the shoulder joint is lower than the elbow joint. Inhale through your nose when you are depressed. During ascension, the nose and mouth exhale at the same time. This action is performed in groups of 12 to 15, and 3 to 4 groups are performed at a time. The interval between groups is 45 seconds to 60 seconds.
Main points: When doing push-ups, the head, trunk, lower limbs and body are always in a straight line. Avoid lifting or squeezing your hips. Push-ups must be in place. When pressing down, the shoulders must be lower than the elbows before the body can be lifted. This action is not limited by any venue. Office workers can do support exercises directly with their desks. You can also choose a prop with an appropriate height according to your own physique. Insisting on doing push-ups can not only exercise, enhance immunity, but also reduce arm fat.
What to eat with a cold?
1, onion
Onion has the function of dispelling cold, pungent smell, cold tolerance, anti-influenza and strong bactericidal effect. Onion is rich in nutrition, which can stimulate the secretion of stomach, intestine and digestive gland, stimulate appetite and promote digestion. Onion can promote the excretion of sodium salt, thus lowering blood pressure, so it has a good health care effect on patients with hypertension, hyperlipidemia and cardiovascular and cerebrovascular diseases.
Step 2: garlic
Garlic is an indispensable condiment in daily diet. Garlic contains a capsaicin called "propylene sulfide", and its bactericidal ability is one tenth of that of penicillin. It has a good killing effect on pathogenic bacteria and parasites, and can prevent influenza, prevent wound infection, treat infectious diseases and repel insects.
Step 3: beans
Beans are rich in protein and various amino acids. Regular consumption can strengthen the spleen and stomach and stimulate appetite. Beans can activate lymphocytes of tumor patients, produce immune antibodies, have very specific damage and inhibition effects on cancer cells, and have many medicinal values, such as being rich in high-quality protein and unsaturated fatty acids.
The aerobics introduced above can help people stay away from the cold, and I hope it will help everyone. Fitness is what many people are doing, but fitness must correspond to the purpose, and these can achieve the effect of fitness.