2. Lift your legs on your knees. The right leg is in front and the left leg is behind, in a lunge posture (a cushion can be placed under the left knee), the upper body is straight, and both hands press the right knee; Lift up your left leg, stick your toes on the wall, put your toes up as far as possible, and move your center of gravity forward until you feel a full stretch on the front side of your left thigh, and keep it for 30 seconds; Stretch on the other side.
3. Push the wall and pull the calf. Stand about 60 cm away from the wall, with your right leg bent in front, your left leg straight behind, your arms straight, and your hands supporting the wall; Push the wall hard, and put your body center of gravity on your left leg for 30 seconds; Change your right leg and do it later. Stretch the left and right legs three times each, and do up to three groups a day.
4, grab the door to expand the chest. Bend your right arm 90 degrees to grab the door frame or corner, with your elbows flush with your shoulders, your right leg bent forward and your left leg straight back; Twist your left shoulder backwards as far as possible until you feel a stretch in your chest and right shoulder, and keep it for 30 seconds; Change your left arm and grab the door frame to do the same action, three times on each side.
Extended data
The harm of sedentary life
1, extremely obese
Sedentary, too much fat and starch ingested by the body is converted into fat storage in the body, which makes people obese.
2, gastrointestinal load increased.
The food that people eat every day accumulates in the gastrointestinal tract for a long time after sitting for a long time, which aggravates the load of the gastrointestinal tract, makes it nervous, and the peristalsis is not relieved, which is easy to cause gastric and duodenal ulcers.
3, cervical diseases, low back pain
Sitting for a long time destroys the normal physiological curvature of the human body, forming a hunchback-like neck and shoulder hump, which affects the blood flow and propulsion of the cervical artery to the head; Because the whole body weight is pressed on the lumbosacral part when sitting, the pressure-bearing surface is unevenly distributed, which will cause sagging and pain of the muscles of the waist, abdomen and back.
4, myocardial weakness
Because sedentary consumption is less, the human body's demand for cardiac workload is reduced, which can cause myocardial weakness. Heart function declines, blood circulation slows down, and blood will inevitably deposit in arteries, laying a hidden danger for hypertension and coronary thrombosis.
5, poor blood circulation
Venous reflux is blocked, rectal and anal veins dilate and accumulate blood, leading to varicose veins, hemorrhoids, anal pain, blood dripping or bloody stool, etc. It will lead to anemia in the long run.
People's Network-Fitness Knowledge: Sit for a long time and practice 4 more movements.
People's Network-Sit for a long time and do these little tricks.