1 one-minute yoga exercises People who are in a hurry in the morning can try to practice a set of one-minute yoga exercises, which can make the spine move in different directions, thus making the body soft and stretching the abdominal organs, which can not only improve the digestive system, but also eliminate excess fat, and can exercise the muscles of the arms and shoulders, strengthen the spinal nerves and open the lungs.

Key points of the method:

Stand with your feet shoulder width apart, inhale, raise your arms over your head, keep your arms straight, stretch back to the maximum extent, tilt your head back, exhale, bend forward, straighten your arms, put them on your instep, and keep your head as close to your legs as possible. Keep this posture, exhale and inhale as much as possible, slowly lift your upper body, raise your hands above your head, cross your fingers, point your palms up to the sky, put your arms back as far as possible, bend your elbows naturally, and keep your elbows at the same level as your ears. Exhale, and bend your upper body to the left with your arms, keeping your body on the same level. When the body bends to the maximum limit, inhale and return to normal state. After the completion, the arms drive the upper body to bend to the right and repeat the above actions.

Running in the morning, especially jogging, is of great help to cardiovascular function and respiratory function, can effectively prevent the elasticity of lung tissue from decreasing, and has a positive effect on preventing muscle atrophy, coronary heart disease, hypertension and arteriosclerosis. It should be noted that you should not pursue too fast speed when running in the morning, because the blood concentration in the human body is high in the morning, and rapid and intense exercise can easily lead to greater blood vessel pressure, which will affect the exercise effect and even cause physical discomfort. Running at a speed that won't make you feel tired can better awaken your body function and ensure the exercise effect.

3 skipping rope skipping is a whole-body exercise. It is the most rational exercise to make the abdomen and thighs firm and the calves firm. Moreover, skipping rope in the morning can effectively promote the blood circulation of the whole body and make people more awake.

When skipping rope, you should pay attention to clamping your legs and lifting your hips upward, so that your hips, thighs, calves, ankles and toes will get a good shaping effect. When landing after jumping, you should land with your forefoot, not your feet, because landing with your feet will squeeze your spine and shake your brain.

4 Kicking shuttlecock Kicking shuttlecock is mainly based on the coordinated movement of lower limb muscles. Working hard on the feet not only enhances the motor function of lower limb muscles and bones, but also effectively prevents some blood reflux obstacles. The atmosphere of kicking shuttlecock is very conducive to psychological adjustment and effectively prevents the "sub-health" state. Moreover, kicking shuttlecock for 20 to 30 minutes has the best hypoglycemic effect. In addition, kicking shuttlecock can also relieve chronic diseases such as cervical spondylosis, lumbar spondylosis and shoulder and neck diseases.