Practice squatting pile

When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead. Take a step to the left with your left leg, at the same time, raise your arms into a hug, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.

Taiji tuishou

Tai Chi tuishou generally adopts uniform, gentle and rhythmic abdominal breathing, which is beneficial to improve alveolar ventilation and increase breathing depth. Taiji pushers pay attention to energy storage, such as opening a bow and energy, such as archery. Adopting breathing method of inhaling enough to exhale can not only save energy consumption, but also improve alveolar gas exchange rate, which provides convenience for cells to ingest and utilize oxygen.

Facing the Tai Chi pusher, your feet are shoulder-width apart and your knees are slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, with a practice time of 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation.

variable motion

Generally speaking, the walking speed is 25 ~ 30m/min, the walking speed is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min.

What should I pay attention to when exercising at noon?

But it is very important to exercise at noon and arrange your diet reasonably. Traditional dinner is obviously inappropriate, but exercise on an empty stomach is all wet. So bodybuilders can prepare some snacks, eat some fruits, whole wheat bread and drink sports drinks in the office about an hour before exercise to supplement the sugar consumed during exercise. After exercise, just go back to the office and have a good meal.

It should be noted that don't be greedy when you come back from fitness, because the body's absorption ability is very strong after exercise, but eating too much is easy to gain weight. If you are still hungry at three or four o'clock in the afternoon, there is no harm in eating a little more at this time. Eating less and eating more meals not only meets the nutritional needs, but also makes sense for losing weight and shaping.