The most convenient way for lazy people to keep fit, fitness is good for everyone, but now people are very busy and rarely have time to go out to keep fit. In fact, some fitness methods can be done anytime and anywhere. Here I share the most convenient fitness method for lazy people.

The easiest way for lazy people to keep fit is 1 1, stretching.

it is quite easy to do so. You can stretch in the morning and feel very comfortable, which makes your body feel different excitement. So lazy people who don't want to go to the gym for special exercise can often stretch, which is also a very good fitness method.

Specific methods: hold the back of your head, then arch your waist forward and spread your arms. This is a very comfortable posture. This will make you feel comfortable and make your brain clearer.

Step 2 walk with your stomach closed

When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for a day or two at first, but I just need to remind myself that "reducing abdomen can lose weight" at any time, and it will help stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity. After a few weeks, not only the lower abdomen tends to be flat, but also the walking posture will be more charming.

"Abdominal breathing": the abdomen bulges when inhaling and contracts when exhaling.

Step 3 roll in groups

This fitness method is mainly used to maintain the balance of muscle strength, and can also effectively relieve fatigue.

Specific methods: curl up, bend over, bury your head, hold your head or knees with your hands, stand still for ten seconds, then roll up and down for 20 times, and then stretch, which is very comfortable.

Step 4 twist left and right

It can prevent and relieve lumbago and leg pain, and can also relieve the pain behind the neck, mainly by increasing the traction of the back.

Specific methods: you can take the left lateral position, straighten your left leg, cross your right leg from the front, open your arms horizontally, then twist, and then change directions to continue twisting.

5. Exercise that can be done anytime and anywhere-always choose the stairs.

Don't take the elevator or escalator, always take the stairs. If you are afraid of running out of time, go to work a few minutes early. If you want to have strong hips, climb the stairs with your toes.

Climbing stairs requires relaxing the shoulders and neck, keeping the neck upright, keeping the back straight and dancing the arms naturally, which can make the tense muscle groups relax actively, thus preventing or even alleviating diseases such as neck, shoulder, waist and leg pain. Therefore, stair exercise is the most convenient way for sedentary office workers to keep fit.

6. Hip muscle contraction

Repeat this action several times a day. It is said that thigh dancers rely on this to recruit tight hip lines.

7. park your car a little further.

You must walk for at least two minutes to reach your destination. Don't bother, walking is good for you.

8. When carrying a handbag, keep your arm and body at a certain distance.

You can exercise your biceps and triceps by the way.

9. Walk the dog for at least 20 minutes.

Running with your dog or even throwing a ball for him to pick up can exercise your upper body muscles.

10, never stand or sit when taking the MRT.

This is the most basic rule and the simplest way to exercise.

1 1. Don't take any transportation when shopping all day.

It can not only make your eyes enjoy the fun outside the window, but also walk a lot unconsciously under your feet, which is worth a try.

I would rather carry two baskets than a cart.

This is an excellent way to exercise your arm muscles while walking.

13. Don't hang down your arms naturally when you fill your shopping bag.

Bend your elbows so that your forearms are perpendicular to your body.

14, put a small ball in the middle of the knee and clamp it.

When we are sitting at a desk, doing this action can exercise the internal rotation muscle. Or you can put a book in it.

15, use the copier farthest from the seat.

Even if you have to stick to your seat all day, at least you can walk a few more steps.

16. Ride a bike with your children when you are with your family.

Children ride slowly, at most two kilometers per hour, so I don't ask you to ride with them, but run with them.

17, doing housework at home

Simply put, doing housework is actually a sport that kills two birds with one stone. Use a vacuum cleaner to clean windows, bathtubs, etc. These movements can exercise your muscles. You can also try a method that consumes a little more energy, such as tying something to the mop handle to increase the weight when cleaning the window glass.

18, knees bent and back straight when using vacuum cleaner.

This will exercise the thigh muscles and won't hurt your back.

19, back against the wall, knees bent, as if sitting in a chair.

You'd better keep this posture when you are in the corridor with your colleagues.

20, ask friends to dance.

With energetic music, you can burn 8.35 calories per minute.

2 1, to ensure that you are not tired of sports laughter.

Laughing a hundred times burns the equivalent of rowing 10 minutes.

22, all kinds of flowers and plants

Don't lean forward, keep your knees bent, keep your balance at any time, be happy and exercise fully. Usually, you can also take such a squat posture when receiving water from the water dispenser.

The most convenient exercise method for lazy people II. Finger exercises for lazy people.

Rotate thumb

If you feel weak, try turning your thumb 360 degrees. When rotating, make sure that the tip of your thumb is as round as possible. You may feel uncomfortable at first, but after repeating it several times, your thumb will turn rhythmically and you will feel comfortable. Generally, rotate your thumb clockwise and counterclockwise for 1 ~ 2 minutes respectively.

Self-handshake

As a way of health care, the easiest way is to shake hands with yourself. The key is that the right thumb should consciously grasp the thenar of the left hand, and the left thumb should grasp the thenar of the right hand. Hold it tightly for 3 seconds, then spread your hands. Hug left and right 5 ~ 6 times.

Finger crossing

If your brain is slow or inattentive, you can try crossing your fingers and screwing them together. After crossing the thumb of one hand for a while, switch to the other hand, with the fingertips facing yourself and the wrists as close as possible. Just do it a few more times.

Warm wind blows hands

Many people use hair dryers to dry their hair after washing their hair. If you use a hair dryer to stimulate your palm, it only takes 3 ~ 4 minutes, but the health care effect is great. Send warm air to your palm with a hair dryer. When you feel a little hot, take off the hair dryer and blow it near your palm. Repeat this for 6 ~ 7 times, so that the whole palm is stimulated by the warm wind sent by the hair dryer.

Spinning tennis

Hold the tennis ball with both hands, rotate slowly and forcefully, and stimulate the whole palm through the tennis ball. You can also cross your fingers and hold the tennis ball for 3 seconds, then separate it and press it again. Repeat this many times.

From years of research, folk medicine has found that fingers play a very important role in people's health, and finger aerobics can play a magical role in eliminating fatigue, relieving mental burden and relieving tension. Each person's 10 fingers correspond to a certain part of the body and play a role in regulating and combing. Here are eight finger exercises:

Squeeze middle finger

Methods: The left hand is stretched naturally, then the thumb of the right hand is placed on the middle finger of the left hand along the palm direction, then gently squeezed with other fingers, and finally the edge is changed.

Function: It has the functions of refreshing, relieving fatigue, relieving mental burden, calming people quickly, helping breathing and enhancing eyesight.

Hold the middle finger gently.

Methods: The left hand is flat, the thumb of the right hand is placed on the side of the middle finger of the left hand, and the other fingers of the right hand gently hold the middle finger of the left hand, and then replace it with the middle finger of the right hand. The method is the same.

Function: accumulate strength, help breathe smoothly, enhance vision and hearing, eliminate foot pain, and make people get rid of depressed mental state.

Walking is familiar to many friends, but there are also many friends who don't know the correct way to walk. Today I will explain to you the correct way of walking and some common mistakes. Dear friends who love to walk, follow my steps and have a look!

How to walk correctly

First, keep your hands steady.

First of all, we should examine our usual walking habits and get rid of the bad parts. For example, some people like to bow their backs and seek comfort with their hands behind their backs, which is wrong. "Walking" must straighten the spine; In addition, most people don't pay much attention to the way their limbs exert their strength when walking, but they must add the swing of their hands when walking. The swing of the arm will affect the whole body muscle movement, which is of great help to the whole body blood circulation.

Second, pay attention to the sense of rhythm.

While emphasizing striding, we also emphasize paying attention to rhythm. A strong sense of rhythm can make breathing smooth. Rhythmic walking is also very helpful to improve cardiopulmonary function. An effective way is to sing "Stand tall and walk across the Yalu River" while walking. The rhythm of this song is designed for walking, so it is very helpful to cultivate the rhythm of walking.

There is a way to adjust your breathing. When walking, breathe in before walking, spit it out in the fourth step, and repeat. There is also what we usually call aerobic exercise.

Third, the path you take varies from person to person.

1, 90 steps for young people, 1000 steps a day.

Intensity: For gay men, it is generally required to walk about 90 steps at 100 meters. Take big steps as much as possible, but don't walk too fast. Take 500 to 1000 steps every day according to your own situation. Fixed time, fixed amount of exercise.

Suitable for people: fitness enthusiasts of lower age.

2. Old people walk alternately at the speed of combining front and back.

Speed: It varies from person to person, just a little faster than your normal pace.

Intensity: First, do a slow walk for three to five minutes to make the blood full, strengthen the coordination and reactivity of the body, and avoid joint injury during exercise; Do it for another five minutes. Let's leave now. Time control in thirty or forty minutes. Old people should control the intensity of exercise.

Suitable for people: fitness enthusiasts with poor lower limb strength and joints.

Common mistakes

1. You should mop the floor when you walk, and you can't take a step.

Every step of walking should be clear. Procrastination can make people feel mentally lacking; Not taking a step will also affect the exercise of leg muscles when walking.

2. Walking is not in harmony with arm swing.

The swing of the arm can not only drive the activities of the upper body, but also help to keep the body balanced. The swing of the arm should have a certain rhythm, which should be consistent with the rhythm of the footsteps.

I like walking in places with slopes.

Climbing and hiking will do great harm to the knee joint, so it is best to choose a flat and hard road section, which will be more likely to be injured if it is grass and land.

Squeeze the ring finger gently.

Methods: The thumb of the right hand is placed on the ring finger and little finger of the left hand from the palm direction, and the other fingers are placed on the back of the left hand, gently squeezed together, and this action is repeated on the right hand later.

Function: soothe the nerves, relieve fatigue, relieve mental stress and tension, help breathing and enhance heart function.

Hold your palm tightly.

Methods: Put the thumb of the right hand on the index finger and middle finger of the left hand, and squeeze the other fingers of the right hand from the palm direction, and then switch to the other hand later. The method is the same.

Function: Eliminate fatigue and relieve mental stress.

thumb

Methods: The inner thumb of the right hand and the middle finger nail were pressed on the thumb of the left hand, and then switched to the left hand.

Function: accumulate strength, activate various tissues of the body, eliminate fatigue, stop eating sweets, help to lose weight and improve face shape.

Stretch your fingers up and press your fingertips.

Methods: The middle finger nails of the left hand and the right hand are close together, and the other fingers are stretched upward forcibly.

Function: Help breathing, relieve spinal pressure, and calm the mood.

Methods: Fold the middle finger in both hands, and gently press the other fingers at the root of the finger.

Function: Help digestion, remove body fat, help breathing, relieve fatigue, and eliminate headache, backache and foot pain.

Raise your finger.

Methods: the fingernail of the left ring finger was pressed on the thumb of the left hand, and the other fingers were forced upward. After a while, I switched to my right hand in the same way.

Function: adjust breathing rhythm, enhance hearing, further improve skin color and skin care, enhance self-confidence and get rid of sadness. This method is very useful when running, walking, walking, climbing mountains and doing exercises.

There is no time limit for the above finger exercises, and you can get obvious results if you do them often.