Indoor fitness in the morning, wake up in the morning and rub your abdomen first, clockwise and counterclockwise; Tuck in the abdomen and lift the anus eighteen times, get dressed after a short rest, get up and drink water (1), and then knock on the teeth (2) and ring the ancient days (3) thirty-six times; Bathe your left and right wrists (4) until you get fever, pat your shoulders to your back (5) and beat your kidneys (6), squat and stand up until you are slightly sweaty, and leg press rubs your knees three or six times each. Note: (1) Drink 300ml of boiled water cooled to about 20 degrees. (2) Tap the upper and lower teeth dozens or hundreds of times. (3) Hit the back of the head 36 times with the left, right, middle and ring fingers. (4) Grasp the left hand with the right hand and rub it for 36 times; So is changing hands. (5) Open your feet shoulder width, relax your whole body, and use your waist and shoulders to drive your upper body to rotate left and right; When turning left, pat your left back. Tap your left shoulder with your right hand, and vice versa. The movements should be relaxed and natural. (6) Open your feet shoulder width, relax your whole body, and use your shoulders to drive your upper body to turn left and right; When turning left, the left fist (light grip) taps the right waist, and the right forearm naturally bends forward and swings, and vice versa.
2. Chew slowly at the indoor fitness lunch at noon. Don't smoke when you are full, relax and beat your waist slowly (1), gently rub your hands (2), and take a nap after a while to relax your body and mind (3). Note: (1) Keep your feet shoulder-width, relax your whole body, and gently hit your lower back with your left hand from bottom to top 18 times; So is changing hands. (2) Rub your hands and gently massage your face 36 times from bottom to top. (3) Relax in bed, concentrate on the abdomen (three inches below the umbilicus in the front midline), and naturally stick to the abdomen when breathing, breathing and inhaling (if you are tall, you will not die).
3. Rub your face lightly before going to bed at night for indoor fitness (1), wash your wrists slowly (2), wash your teeth with warm water, rub your feet with hot water (3), or take a hot bath, drink water (4), go to bed, lift your anus and gently rub your abdomen, and adjust your breathing (5). Note: (1) is the same as "Rub your hands and ears lightly and wash your face". ② Same as "left and right wrist bath". (3) Soak your feet with hot water, wrap your right hand with a towel, and rub the bottom of your left foot for about 100 times; So is changing hands. (4) get up and drink water. (5) The same as "relax the whole body and protect the abdomen".
People who often do morning exercises outdoors often give up morning exercises when it is windy and rainy, or when it is not suitable for going out. In fact, indoor fitness activities can also be carried out at home. Experts introduced two kinds of indoor fitness prescriptions for everyone.
Trembling fitness: This trembling exercise can be carried out on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening.
Squatting fitness: hands akimbo, feet shoulder width, eyes looking straight, knees slowly squatting, heels off the ground, center of gravity on toes, and at the same time, say "ha" and spit out the turbid air in the abdomen; Inhale when you stand up and stay in your abdomen, thinking that you have inhaled fresh air into your abdomen. Exercise slowly and repeatedly, or you can take a semi-squat posture.
★ Muscle exercise without equipment
Here is to introduce a muscle exercise method without equipment to friends. When you don't have barbells, dumbbells and other equipment at hand, and you lack substitutes such as bricks and stones, but you still want to practice muscles, you can use static exercise.
The developed muscle method introduced earlier belongs to dynamic exercise, that is, during the exercise, the muscles contract and relax alternately, and the limbs move in space. Static exercise is characterized by tense and hard muscles, but the limbs are still. Static exercise can mobilize more muscle fibers, so it has a good effect on enhancing absolute strength.
Before static exercise, generally take a deep breath first, and exhale slowly during practice. The following is a static exercise method without instruments.
1. Neck
(1) Spread your feet naturally, put your fingers behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax.
When you practice, you should hold your chest and abdomen, not bow your waist.
(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction.
When practicing, the upper body should stand upright and not lean to one side.
2. Chest
(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Step 3 shoulder
Open the door, stand in the door frame, relax your arms, make a fist, and put your hands forward. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
4. Back
Standing or sitting posture, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Step 5: Arms
(1) Sit in front of the table, hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax.
6. Abdomen
(1) Lie on your back, with your ankles fixed, your upper body sitting up, the angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
7. Legs
(1) Half squat, keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.
(2) Sitting posture: point the toes to the ground, raise the heel as high as possible, and tighten the triceps of the calf extremely. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.
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