The three actions of getting up in the morning, now people have realized the importance of health and will exercise regularly, but we should know that scientific and effective exercise is the best for our health. Here are three actions about getting up in the morning.
Three actions of getting up in the morning 1 twist action
Sitting cross-legged, the left arm is naturally perpendicular to the side of the body, exhaling, taking the waist as the axis, driving the body to turn left slowly, and supporting the ground with the left hand. Hold your posture for a few seconds, inhale and recover. Then repeat this action on the other side. This twisting action can not only give your spine a good massage, but also beautify your waistline, which is also good for neck movement.
Forward flexion and extension action
Sit up straight, straighten your back naturally, straighten your feet forward together at right angles to your upper body, bend your right leg, and close your right foot at the groin of your left leg. Slowly pull the body closer to the straight left leg, touch the left leg with both hands as much as possible, and look straight ahead.
Breathe naturally, hold your posture for a few seconds, then inhale, slowly reset your body, and repeat your left and right legs several times. This exercise can strengthen your back, have a beautiful back effect, and also have a good effect on improving the muscles of the waist and legs.
Bending action
Stand up straight, put your legs together, palm down, raise your arms horizontally, inhale deeply, exhale, press down with your waist as pomelo, make a 90-degree angle with your legs, stay for a few seconds, then inhale slowly and lift your body back to its original position. If you practice several groups of such movements every day, you can get a good exercise for your waist muscles and help beautify the lines of your lower abdomen and arms, especially for women.
I have introduced some common yoga morning exercises, which are gentle and easy to learn. Some movements that can be easily done at home can have a beautiful back and exercise the muscles of the waist and legs, thus having beautiful lines and improving human immunity.
Three actions of getting up in the morning 2 1, bathing face (rubbing face)
This is a simple version of the famous ancient health preserving method "instant noodle method", which is very suitable for waking up. After waking up in the morning and opening your eyes, rub the "Xiang Ying point" next to your two nostrils with your middle finger several times. Then rub your hands up to your forehead, then separate them to both sides and rub them down your cheeks until they meet at the tip of your cheeks. Gently press and knead Tang Yin point again. You can do it a few times more if you have enough time, and a few times less if you have less time. Up to 20 times.
Just rub it and wake up. But this method can not only wake up, but also improve blood circulation, enhance facial elasticity, reduce wrinkles, moisturize the face, delay aging, and prevent and treat colds, headaches, brain swelling, tears in the wind, toothache, nasal congestion, facial paralysis and salivation. This is a very simple trick, which can not only wake up, but also beauty and disease resistance, so it is still very cost-effective!
Step 2 bite your teeth and swallow body fluids
Relax your whole body, slightly close your lips and eyes, and then knock your upper and lower teeth together for an unlimited number of times (generally 36 times is better. I'm not used to it at first, so I can reduce it several times.
Tao Hongjing, a famous doctor 0/400 years ago, is over 80 years old and still has strong teeth. His main fitness method is tapping. He believes that "teeth are things other than bones and muscles", and tapping teeth can make bones and muscles strong and refreshed.
Modern medicine believes that this can increase the self-cleaning effect of teeth, give full play to the stimulation formed by chewing movement, enhance the resistance of teeth themselves, and play a role in strengthening teeth.
In fact, this method can be done at night and in the morning. It's better to do it once in the morning and once in the evening.
After chewing teeth, it is followed by swallowing saliva. The so-called "saliva" is the saliva produced after oral activities. Saliva can keep the mouth clean, help to soak and soften food for swallowing, and contains amylase, which has digestive effect on food. Compendium of Materia Medica says that saliva can "irrigate viscera, moisten limbs, eliminate diseases and prolong life." Therefore, swallowing body fluid has health care function.
3. levator ani
Simply put, the anus contracts regularly. The practice is to inhale first, then tighten the anus, then exhale, and then relax the anus for more than ten times.
Modern medicine calls it "pelvic floor exercise", which can promote blood circulation and remove blood stasis, prevent and improve hemorrhoids. Improve sphincter ability, restrain urethra, relieve urinary incontinence and leakage. Help men protect their prostate. Warming kidney, strengthening yang and promoting detoxification. This is also a fact. If you do it in the morning and evening, it will have a better effect on physical maintenance.
4. Finger comb
Comb your hair with your fingers and comb it from the root to the tip with your fingertips. Follow the direction of hair growth, starting from the front hairline and both sides, and combing from the forehead hairline to the hair roots at the back of the neck. Repeat each part several times for comfort. Note that the five classics shown in the picture must be sorted out.
This can dispel wind and dredge collaterals, promote blood circulation in the head, improve scalp nutrition, reduce alopecia, promote blackening hair, refresh the mind, and prevent insomnia, dizziness, palpitation and stroke.
Step 5 pinch your limbs
After the above actions, people are basically awake, then pinch your legs (from calves to thighs), pinch your arms and shoulders, and rub your stomach and back to promote blood circulation throughout the body. Then you can get up!
Three actions of getting up in the morning 3 1, stretching when getting up.
Don't get up in a hurry every day. Allow yourself to stay in bed for a few minutes and do some stretching exercises. Stretching exercise can adjust posture, prevent the muscles supporting the internal organs from declining and the internal organs from sagging, and prevent overeating. Moreover, stretching can exercise bones and muscles, promote blood circulation, supply more oxygenated blood to the brain, and make people clear-headed.
2. Drink water in the morning to detoxify
After a night's sleep, you will be slightly dehydrated in the morning. Drinking a cup of warm water in the morning can replenish water in time, promote body metabolism and help clean up toxins in the body. Besides drinking boiled water, you can also drink some light salt water. Salt water can clear the intestines, make the skin better, and replenish water and electrolytes.
Step 3 Face-lift when washing your face
The necessary steps of cleaning every day when washing your face, if you learn the right method, you can also face-lift when washing your face. Change the way you wash your face on weekdays. Before washing your face with facial cleanser, apply cold water and hot water alternately.
Alternating cold and heat can make blood vessels contract and expand, promote blood circulation of skin, discharge excess water, effectively eliminate facial edema and make face smaller. Specific practice: first apply a hot towel to your face, then use a cold towel, and repeat for 3 times. After applying hot and cold water to your face, squeeze the facial cleanser on your hand, rub it, and then circle clockwise to clean your face.
Three actions of getting up in the morning: 4 Massage muscles.
First of all, step 1 massage muscles-we don't need professional massage technicians or tools here, we just need a small tennis ball to do it easily. Massage the muscles as the first step, because only when the overstressed and stiff muscles are relaxed and relieved can they be further stretched and exercised.
Usually, people will inevitably sit for a long time at work, watching computers, mobile phones and so on. , often lead to shoulder tension, neck pain, stiffness and other problems, in fact, are caused by excessive oppression and tension of the upper trapezius muscle for a long time. To this end, we first recommend a shoulder massage to everyone, which can effectively alleviate and solve such problems.
The specific method is: stand with the back wall, put the tennis ball on the middle and upper edge of a scapula, lean back, and keep the ball firmly between the body and the wall, so as to achieve the effect of pressing and relieving.
In this process, you can also turn your head to the opposite side, bow your head slightly and look at your armpit.
At the same time, you can also choose to lie down and massage. At this time, tennis is also in the same position, but the waist needs to keep the bow posture. Pay attention to keep breathing smooth and steady during the whole process of massage and muscle relaxation; Don't push too hard, or deliberately squeeze the tennis ball or something.
In addition, sedentary often makes hip, knee, outer thigh and other parts tense and stiff, resulting in pain, which is mainly due to excessive tension of hip flexors. Relaxation and relaxation of gluteal flexor muscles will not only help to improve the pain in the above parts, but also allow everyone to better train and activate gluteal muscles, especially gluteus medius, in fitness training.
Then, the next hip massage requires everyone to put the tennis ball on the outside of the hip joint and lie loosely on the ball to keep breathing evenly and smoothly; At this time, you will feel as if the tennis ball has been pushed into your hip joint. In addition, if you want to improve your massage, you can try to lift your legs a little.
Stretch muscles
After relaxing and relaxing the tense and stiff muscle parts through the two movements in step 1, we will further stretch and stretch in the next step. This can not only improve the joint flexibility and muscle flexibility in an all-round way, but also improve the hunchback and chest posture formed by some friends who watch computers for a long time.
First of all, the 1 stretching action is scorpion chest expansion, which can stretch and stretch the chest muscles and improve the flexibility of the spine and buttocks.
When practicing, pay attention to the full extension of the back during the body rotation and stretching to help the chest muscles stretch in an all-round way; At the same time, when the legs bend backward, mobilize the hip muscles to assist in exerting force, and push the hips forward greatly to fully extend them. In this way, while stretching the tense muscles, some muscles that are often in a dormant state in daily life are also mobilized.
Finally, it should be noted that the whole stretching movement keeps a slow rhythm, with pauses on each side to keep breathing even. At the same time, the stretching range is controlled within one's own ability to avoid overstretching and causing waist compression.
Next, the second stretch is Spider-Man lunge. This action can not only effectively improve the flexibility of hips and spine, but also activate dormant abdominal muscles, gluteal muscles and back muscles to some extent, and improve the stability of shoulder muscles.
The specific exercise method is as follows: prepare in a horizontal support posture, then move one leg to the outside of the side arm, with the body down, so that the elbow and forearm touch the ground; Then turn the body and open the extension arm upwards; Finally, turn back to your body and return your hands and feet to their original positions; Step alternately like this and stretch the muscles on both sides.
During exercise, if a friend thinks it is too difficult, he can try to bend his hind legs and knees. However, no matter how you practice, you need to ensure that the core is tightened and the back and buttocks are contracted during the movement to avoid the wrong posture of waist flexion and compression.
Activate muscles
After fully massaging and stretching the muscles, we can turn our attention to activating the muscles. Here we still recommend two actions to you to help your friend activate the back and hip muscles that are often in a dormant and relaxed state in daily life.
1 the action is one-handed shoulder push-ups, which can improve the stability of shoulder muscles, improve the imbalance of muscle strength on both sides, and effectively relieve and prevent the stiffness and pain of neck and shoulder muscles. At the same time, it helps everyone to activate the back muscles, master the technical essentials of back strength and scapula retraction, and apply them to fitness training such as rowing and pull-ups, and obtain more remarkable training results.
The specific exercise methods are: hold the wall with one hand, contract the back muscles, retract the shoulder blades backward, and hold your chest forward; Definitely not to push the wall. Be careful not to push your hips forward or twist your body during the action; Don't bend your elbow to increase your range of motion.
The second action is to squeeze the gluteal bridge. This action has a significant effect on improving the stability of hip and knee muscles; At the same time, it can also greatly strengthen the muscles of the buttocks and inner thighs.
The specific practice method is: lie on your back, bend your knees, and hold an object with your legs. In the process of practicing gluteal bridge, always keep the inner thigh stressed and clamp the object; At the same time, the buttocks are pushed to a fully extended state through the muscles of the buttocks, and the pelvis is ensured to be in a moderately backward posture, and the core is always tight to avoid excessive compression of the waist.
At this point, a set of relaxation trilogy after getting up early is over. Interested friends, you might as well spend 10 minutes tomorrow morning to try it. I believe you will definitely get a better and more comfortable day!