Do housework and fitness correctly.
City residents often complain that they have no time. If you often go into the kitchen, you can exercise in the kitchen as follows. Although the intensity of kitchen fitness is not strong, it can effectively stretch the whole body, and combining kitchen fitness with vegetable washing and cooking can not only strengthen the body but also increase the fun of cooking.
limp
This action can be used many times. For example, when washing dishes or vegetables, let your legs exert a little force, stretch your toes, inhale, lift, exhale and put down. Do 5 groups, each group 10 times. This can not only lengthen the calf muscles, but also reduce the fatigue of standing for a long time.
Stand on one leg
Stand on one leg in the kitchen. You can also do this at work. For example, when cutting vegetables, put your whole body on one leg, walk sideways on the other leg 1 step, touch the ground with your toes, straighten your leg vigorously, lift it sideways, hold it for 20 seconds, and switch to the other side.
Anterior and posterior lower back
Standing by the pool for a long time will make your waist muscles tired, so when you finish your work by the pool, your feet should be shoulder-width apart and the stride distance from the pool should be 1. Hold the pool with both hands, slowly bend down to stretch the muscles of the back and waist, and press down 5 times.
squat
The kitchen can be designed so that you have to squat down to get the cooker. When squatting, the legs will be disturbed, and the parts above the waist will be forced to stand up straight, increasing the strength of the waist and thighs.
push-up
The soup is not cooked yet. Step back 1, put your hands on the refrigerator or table, bend your arms and straighten your legs, and let your upper body slowly approach the refrigerator or table. Generally, you can do 15 push-ups in the kitchen every time you cook.
Full-body stretching
turn one's head
Bend yourself down when washing dishes or vegetables. Don't put the washed things at hand, but keep your feet still, turn your waist with waist strength and put the washed things behind you.
Turn neck
Use the gap between cooking and waiting for the pot to move your neck and shoulders, and turn your head alternately from left to right. When operating selflessly, muscle tension is inevitable, so you should move at any time.
Stretch the whole body
When you need to wait for a long time to make coffee, soup or bake a cake, make a side bend in the kitchen. Although this action is not big, it can effectively stretch the whole body.
Lazy people can lose weight by lying down.
Lazy people want to lose weight by lying down. I recommend three simple methods to lazy people. Stick to it and you will naturally lose weight.
First, lie on your back on the bed, put your hands on your sides, put your legs together, and then stretch your hands across your head to stretch your arms and shoulder muscles. After 2 minutes, straighten your feet and stretch for 2 minutes.
2. Hold the mat or pillow with both hands, with your face on the mat, your shoulders level, your chest off the mat, and your hips perpendicular to the bed. Keep your thighs straight horizontally and stretch as far as possible. The calf bends naturally, and the feet are placed under the upper leg. Watching TV or sleeping is the most comfortable posture.
3. Lie on your back on the bed, and roll with a rolling pin in the abdomen for 20 times, from below the chest to the pelvis, about three inches below the umbilicus. The accumulated fat and water can be crushed by the crushing force and metabolized.
Exercise before bed has the beauty of lines.
I want to exercise, but I don't have time to go. Obese friends should lose weight, and some obese friends should keep fit. This paper introduces a kind of exercise suitable for lying in bed before going to bed, and takes it as a kind of exercise before going to bed, so that the body can continue to lose weight without psychological burden and relax. Starting today.
thigh
1. Raise your legs as high as possible and keep this position for a few seconds until your feet feel tired.
2. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions.
3. Cross your legs and ankles, bend your knees at the same time, take a supine position, put your hands under your hips, and bend your knees and ankles.
4. Stretch your knees with your legs, lift your crossed feet to the ceiling, stretch your knees as much as possible, and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.
5. Hold the pillow and squeeze it inward together. Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times.
6. Legs and ankles are squeezed with pillows. Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles.
7. Bend your knees and squeeze. The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups.
Legs, ankles
1. Lift your feet, then lift and tighten your toes. Lie on your back on the bed, put your palms down next to your hips, lift your legs, and tilt and straighten your toes alternately. The movements of the left and right feet are done in groups of "1 2" and "1 2" for 20-30 times. * * * Do 1-3 times until the calf feels tired.
2. Put a towel on the toe of one foot and pull it hard. Sit on the bed with your legs straight, put a round towel on the toe of one foot, and pull the towel by hand.
3. Tilt up and straighten your toes. The main point of this action is that the toes are tilted and straight, and one foot is done 6-8 times as a group; The other foot moves in the same way. Do 1-3 groups on each foot.
Tip: Exercise is an important factor to keep healthy. Okay, it should make you get twice the result with half the effort. So don't hesitate! Hurry up and act!