The best exercise for indoor morning exercise, as the saying goes: "A day's work lies in the morning". When you wake up in the morning, insist on doing a few simple actions, which is conducive to strengthening your physique, making yourself energetic all day and improving your work efficiency. What are the best sports to share indoor morning exercises?
The best exercise for indoor morning exercise is 1 1, and push-ups strengthen chest muscles.
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
2. Sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
3, biceps raise healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
4. Hold the wall and squat.
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.
The Health Benefits of Indoor Sports
1, exercise helps you control your weight.
Exercise can prevent obesity or help to lose weight. When you exercise, you burn calories. The greater the intensity of exercise, the more heat is burned. You don't need to spend a lot of time exercising every day to lose weight. If you can't exercise strictly, then work hard at daily chores-don't take the elevator every day, climb the stairs up and down the stairs or do more housework.
2. Exercise helps you to resist diseases and keep healthy.
Worried about a heart attack? Want to prevent hypertension? No matter how heavy you are now, participating in sports can increase the content of high density lipoprotein (HDL) or "good" cholesterol in your body and reduce unhealthy triglycerides.
Physical exercise will make your blood flow smoothly and reduce the risk of cardiovascular disease. Regular exercise can prevent and control human health problems such as stroke and metabolic syndrome.
Exercise brings you a good mood.
Want to cheer up? Or do you want to vent under pressure? A 30-minute exercise or walk in the gym can help you. Physical exercise will stimulate the brain to release chemicals, making you feel happy and relaxed. Long-term exercise makes you more fit, more satisfied with your appearance, and then enhances your self-confidence and self-esteem.
4. Exercise makes you energetic.
Shopping at the grocery store or doing a little housework makes you breathless? Daily exercise will increase your muscle strength and make you have stronger endurance. Exercise and physical exercise help the body to deliver oxygen and nutrients to various tissues and make the cardiovascular system work more effectively. With the improvement of cardiopulmonary efficiency, I have more energy to do daily housework.
5. Exercise improves sleep.
If you can't sleep or get sleepy, you can sleep faster and deeper through regular exercise. But remember never to do exercise before going to bed, or you will be too excited to sleep.
The best exercise in indoor morning exercise 2 indoor exercise
First, aerobics
Besides doing aerobic exercise outdoors, you can also do it indoors. You can buy some aerobics course DVDs and dance to the music while watching them. It can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.
Second, kick shuttlecock.
Shuttlecock kicking is also one of aerobic exercises and a healthy weight loss exercise. If you want to lose weight quickly, but don't want to take part in a lot of exercise, then I personally suggest that you use shuttlecock to lose weight. The revised method is very suitable for white-collar workers who work in the office for a long time. They are busy at work, so they can take some time to kick shuttlecock after work, which can not only lose weight, but also keep fit.
Third, jump rope.
Skipping rope is the most familiar thing for each of us. Almost everyone has played it, but do you know that the amount of exercise for skipping rope is quite high? If calculated by the hour, skipping rope can consume 525 calories. So if you want to lose weight, skipping rope is also a good way.
Fourth, indoor bicycles.
Bicycle can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also been popular in recent years. The advantage of riding a bike is that the level and range of exercise are relatively tight and can be adjusted by yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.
Five, step machine
Aerobic exercise can also be done indoors. Treadmill is one of the most popular indoor aerobic exercises. The amount of exercise is not very large, but it can consume 325 calories per hour! If you don't have a treadmill at home, it will have the same effect to use wooden boxes or magazines to go up and down the steps, but pay attention to safety.
Sixth, climb stairs often.
Jogging along the stairs is a good aerobic exercise. The specific method is to quickly climb 6- 12 stairs, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you can try to skip it step by step, and the weight loss effect will be better.
Seven, lift the laundry bag
Don't underestimate washing clothes. Washing clothes is a helpful and energy-consuming housework. You can also lose weight by using a laundry bag full of dirty clothes before washing clothes. Lift the laundry bag directly, don't let it touch your body, and then put it down, so that you can fully exercise your arms, shoulders, chest and abdomen.
Eight, press the chair
You can do this exercise at any time, whether at home or in the office. Find a chair to sit up straight, put your hands on any armrest, put your feet flat on the ground, then pull your body up, slowly count to 10, and then resume sitting. Repeating this action repeatedly can effectively exercise your back muscles.
The best exercise for indoor morning exercise 3 1. Wipe your face and knock your teeth for a minute.
On your back, warm your hands and wipe your face about 20 times. At the same time, the saliva can be swallowed slowly with 36 bites, and the upper and lower gums and the inner and outer gums can be licked several times with the tongue. It can improve facial microcirculation, reduce facial and neck wrinkles, strengthen teeth and brain.
Another way to eliminate neck wrinkles is:
1. Your neck and face are exposed to the sun all day, so you should apply day cream and night cream to your face and neck sooner or later.
2, cold water to wash your face, help to tighten the skin. Because hot water will take away a lot of sebum and moisture on the skin, thus making the skin drier and more prone to wrinkles.
3. A higher pillow is bound to bend the neck, which will directly lead to wrinkles, so try to use a flat pillow.
4. When the climate is cold and the wind and sand are heavy, you must wear a scarf to keep warm and prevent dry skin.
5. It's best not to smoke. Harmful components such as nicotine in cigarettes will reduce the content of hydrolyzed lipids on the skin surface, leading to degeneration of elastic fibers of the skin, thus forming wrinkles.
6, eat more light food and fresh fruits and vegetables, timely supplement fiber and vitamin C, can also produce prevent wrinkles.
7. Use chicken bones to make soup. There is chondroitin in chicken bones, which can improve elastic fiber; Stew soybeans with pig's trotters, preferably female pig's trotters, because the gum in pig's trotters is very rich, which can improve the elasticity of skin.
Second, stretch and bend your limbs for one minute.
Lie flat, tilt your head slightly back, stretch and bend your feet and hands, and open the stiff joints after a night's sleep. Through the stretching and flexion of limbs, the blood remaining in limbs quickly returns to the heart, providing sufficient oxygen and blood for the heart and brain system, preventing acute and chronic cardiovascular and cerebrovascular diseases, and enhancing the flexibility of joints of limbs. Three limb movements are recommended: bend your legs and then straighten them; Put your hands on your chest 10 seconds; Keep your hands as straight back as possible.
Third, rub your chest and abdomen for one minute.
Lie flat on the bed and rub the chest and ribs with the palms of your hands from top to bottom and from outside to inside to achieve the effect of expanding the chest and regulating qi. Knead hands and palms alternately clockwise, 20 times each, which is helpful to improve the function of various viscera. Sticking navel regularly can strengthen the brain, tonify the kidney, help digestion, soothe the nerves and reduce qi, and induce diuresis to relieve constipation.
Fourth, kick your ankle for a minute.
Lie on your back and rub the soles of your feet alternately to make them feel warm. After pedaling the soles of the feet, it can promote the blood circulation of the whole body, and has the effects of activating meridians and strengthening the spleen and stomach. Yongquan point in the center of the sole of the foot is the starting point of the kidney meridian of foot shaoyin, which has the functions of "calming the heart, calming the nerves, refreshing the brain, inducing resuscitation, consolidating the foundation and benefiting qi".
Five, turn for one minute.
Turn over gently in bed. When turning over, the shoulders, hips and waist of the human body move at the same time, which can make the muscles of the spine and back fully move, relieve the stiffness of the back muscles, coordinate muscle activities and enhance muscle strength for a long time.
6. Get up correctly for one minute.
After the above actions, you can get up and get out of bed slowly; The correct posture of getting up is to change your body from a recumbent position to a semi-recumbent position, then slowly turn around, sit on the bed with your hips and thighs, support the bed surface with your hands, and droop your calves, then go down to the ground and stand up straight, slowly tightening the muscles of your head and neck.
Seven, comb your fingers for one minute.
Every morning and evening, use a comb along the meridian direction, starting from the middle of the forehead, with even force, first comb the hair, pillow and neck, and then comb the sides, not too fast. It can massage and stimulate cerebral cortex, eliminate cerebral cortex tension, promote metabolism, and improve and improve head blood circulation.
Eight, roll your eyes for a minute.
Close your eyes, turn your eyes from right to left and then from left to right for 5 times, then suddenly open your eyes, stand or sit still, and look at left, right, upper right corner, upper left corner, lower right corner and lower left corner with your eyes for 5 times, which can exercise eye muscles and improve the flexibility of optic nerve.
Nine, gently rub the helix for one minute.
There are many acupoints in both ears, and daily massage can dredge meridians, run qi and blood, and regulate viscera function. Pinch the upper part of the ear with your thumb and forefinger, and then lift it up until it is congested and hot. Then press and knead the helix up and down with your thumb and forefinger to make it warm, and then pull the ear outward.
Ten, abdomen and anus for one minute.
Abdomen in, exhale slowly, and consciously lift the anus upward. When the air in the lungs exhales as much as possible, hold your breath, keep lifting your anus for 3 seconds, then relax all over and let the air enter the lungs naturally.
Do four things in the morning to improve the whole day and promote health.
1, deep cleaning
When I get up in the morning, I will find my face oily and uncomfortable. In fact, this is the waste that the skin metabolizes vigorously during sleep. So you should wash your face in the morning. After brushing your teeth, use facial cleanser, gently massage your face, thoroughly clean it, and then use toner to soothe your skin. Finally make up. The cleaning process will make you feel refreshed, and also make your skin wake up in the shortest time, full of vitality and bear the invasion of cosmetics all day!
2, defecation in the morning
Once this good habit is formed, it will benefit you for life. People who don't have this habit can cultivate intentionally, such as eating more high-fiber foods such as Chinese cabbage and coarse grains. After getting up early, whether you are comfortable or not, you should squat in the toilet. Over time, habits are formed.
Be sure to brush your teeth in the morning.
Even if you brush your teeth before going to bed, the oral environment at night is in a constant state, which is most suitable for bacterial reproduction and growth, producing breath, which is harmful to oral health. Therefore, you must brush your teeth well in the morning for at least 2 minutes.
Get up in the morning and drink a cup of boiled water.
A cup of boiled water in the morning can replenish the water lost by body metabolism, promote excretion and prevent constipation. But also can dilute blood, promote blood circulation and prevent cardiovascular and cerebrovascular diseases, which is especially important for middle-aged and elderly people. You can also use light salt water instead of boiled water.
Experts suggest that it is best to defecate after getting up, then brush your teeth and wash your face, then drink a cup of boiled water on an empty stomach, and finally eat. However, according to personal physique and habits, the defecation time may be different, so it is not necessary to be too demanding. But it is best to brush off the residual tartar and reproductive bacteria on your teeth first, and then drink water to eat, which is more conducive to health, and then rinse your mouth with water after meals.