Get up in the morning and do a few moves. When we get up in the morning, we are in good spirits all day, so we can generally exercise through simple actions at this time. Here are some actions to share with you.

Get up a few times in the morning 1 1, and do stretching exercises before getting up in the morning.

Slowly stretch your arms over your head, cross your hands and stretch. This action can exercise arm muscles and wrist strength and promote blood return. However, it should be noted that the movement must be gentle and slow, otherwise it is likely to hurt the tendon.

2. You can do tooth-breaking exercise when you go to the toilet.

Tooth tapping refers to the gentle tapping of upper and lower teeth, which can strengthen gums, gums and roots and enhance the strength of teeth. This little gesture can also promote oral saliva secretion and help digestion. Moreover, it is more suitable for practice when going to the toilet, because from the perspective of Chinese medicine, when urinating, people's kidneys flow downwards. At this time, knocking on the teeth helps to strengthen the kidney and strengthen the bones and muscles.

3. Practice lifting the anus when brushing your teeth.

Inhale the abdomen and lift the anus, and exhale to relax the anus. Doing this action 10~20 times can enhance levator ani strength and is effective in controlling urinary incontinence caused by muscle relaxation in the elderly. But also relieve hemorrhoids and constipation.

4. Do chest expansion exercises when dressing.

Hands droop naturally, shake hands behind your back, then straighten your arms and hold your chest out. This action can generally be repeated 10 times, which can exercise chest muscles, increase vital capacity, help the human body exhale more waste gas and inhale more oxygen. In addition, it can relax the spine and back muscles.

5. Pat your body and rub your feet after sitting for a long time.

Many old people like playing mahjong or watching TV for a long time. It is suggested to stand regularly and pat the abdomen, buttocks, legs and other parts to promote the relaxation of skin and subcutaneous blood vessels and dredge meridians through external force. After clapping your hands, you can also lift your feet and tiptoe to promote the blood return of lower limbs and exercise your balance ability.

6. Turn your eyes when there are advertisements on TV.

Rotating the eyeball clockwise for 10 times and then counterclockwise for 10 times can make the eyeball move up and down, relieve eye fatigue, relax eye muscles and protect the nerves and blood vessels in the eye. It should be noted that glaucoma patients have high intraocular pressure and are not suitable for this action.

To practice these little tricks, we should keep in mind the basic principle of gradual progress and not rush into it. In addition, people with basic diseases, such as cardiovascular and cerebrovascular diseases and elderly diabetics, should also do these actions according to their own abilities and make appropriate adjustments according to their physical conditions.

Several actions of getting up in the morning II. Get up and do morning exercises.

After a night's sleep, our consciousness and limbs are slowly waking up, and the whole person is in a hazy and confused state. Our bodies are also stiff and mechanical, so we can move some limbs to stretch ourselves and wake ourselves up from sleep.

After getting up, do morning exercises in bed, stretch your limbs vigorously and exhale to expel dirty air from your body, or do some small-scale exercises in bed, such as sit-ups and push-ups. Besides, we can choose outdoor sports. Going out for a walk, jogging around the garden, breathing fresh air, doing morning exercises and so on can all make us have a fresh morning.

Second, the facial cleansing campaign.

At night, our bodies secrete toxins and hide them on the skin surface. In the morning, we need to do a deep facial cleaning to help eliminate toxins. Oils and harmful substances on the skin can be clarified by some skin care products, and then washed with clean water. Relaxed and free mornings make us full of energy every day.

Third, head and face massage.

Head and face massage can promote blood circulation, eliminate fatigue, wake up the brain quickly and mediate the endocrine system of the human body. It makes people younger, healthier and helps to prolong life.

Fourth, eat a good breakfast.

Breakfast is the beginning of a day's vitality, and breakfast can't be omitted for any reason. After a night's consumption, the human body urgently needs to supplement a lot of nutrition and energy. Milk and eggs are commonly used to supplement protein, so that we can drink a glass of milk or eat an egg every day. People who skip breakfast for a long time will cause nutritional deficiency, gastrointestinal problems, decreased immunity and be more likely to get sick.

Five, psychological suggestion

Do a good job of self-suggestion, cheer yourself up every day and welcome the beginning of a new day. Have a good mood, face the challenges in life positively and optimistically, try to smile, even if the storm is heavy, adjust your psychological state and believe in yourself.

Get up a few times in the morning 3 1, supine and 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.

2, the stomach.

Lie on your back, straighten your legs and take a deep breath. When inhaling, the abdomen is strong. Stand up and relax when exhaling. Breathing once and doing 10 times can enhance abdominal muscle elasticity, prevent abdominal muscle relaxation, lose weight and strengthen gastrointestinal digestive function.

Step on the soles of your feet

Lie on your back and rub the soles of your feet alternately with your heels to make them feel warm. After kicking 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.

Step 4 stretch

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.

Step 5 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.