Morning laundry time
The first thing to wake up every morning is of course to wash your face and wake yourself up from a night's sleep. This is the beginning of a day's work and life, but if you can use it wisely, you can also turn this time into the beginning of a day's fitness. There is no time to go out for a few laps in the morning, and people who go swimming in the gym should not be depressed. Even if these realistic conditions can't be coordinated, at least you can do some simple activities during the necessary washing time in the morning!
1. When brushing your teeth, stand on one foot, focus on one foot, and then change your feet when you are tired. In order to enhance the effect, you can stand on tiptoe a little. Regular practice like this can make it easier for you to concentrate, and your foot lines will become beautiful during day-to-day exercise.
2. Put your arms on both sides of your head, with your fingers crossed and your palms inward. Inhale deeply, and then stretch to the left and right respectively. Pay attention to slow down, stretch your muscles as much as possible, make your whole body nervous, and stay for a second or two. Exhale and relax. Repeat two or three times. This kind of exercise can make the body wake up quickly after a night's sleep, and the whole body is filled with plenty of fresh oxygen. Long-term persistence can also help you create beautiful lines around your waist and abdomen.
3. After washing your face, you can put a small cushion on the back of the chair in the middle of a complicated but necessary skin care procedure. Turn your back to the chair and put your back on the mat. Straighten your legs and slowly extend your arms behind your head to experience the comfortable feeling of chest expansion. Keep breathing naturally. After the repair, relax for a while and hold your chest out.
This action can increase the flexibility of the spine, make the body more flexible, and help you start your day's work more mentally. It is a good way to exercise the spine.
Office working hours
Entering a busy working state, the phone keeps ringing in the cubicle, email reminders keep popping up on the computer, and files that I haven't had time to read are piling up. Sometimes your physical and mental state will be forced to explode by various situations involuntarily. In fact, if you can seize the free time in the middle of work to exercise, you will get unexpected surprises, and the stretching of your body will be directly reflected in your mood, which is also a powerful link to help people relieve stress.
1. When you enter the office and wait for the computer to turn on, you might as well use this minute to do this action: put your fingers behind your head, straighten your back forward, take a deep breath, and then relax. The boot time allows you to repeat this action at least 5 times. This stretching action can make your mind clearer and your body more prepared, because you sit in front of the computer for a long time.
2. When answering the phone, sit up straight, turn your shoulders while holding the mobile phone, and turn in the order of forward, upward, backward and downward. Do this action repeatedly. If the phone is long enough, you can turn it in the opposite direction until the call is over. This action can help you relax your shoulders and stretch your neck muscles at the same time, which helps to relieve your working mood during physical activity.
After working in the afternoon, my mind often becomes groggy. At this time, you can reach out your right hand, hold down the alar of the right nostril with your thumb, take a deep breath only through the left nostril, then reach out your index finger with your right hand, hold down the alar of the left nostril, take a deep breath only through the right nostril, and so on. Do it for a few more minutes if you have time. If not, do it for one minute. This is a breathing regimen, and professional yoga practitioners have spent hundreds of years to help people clear their heads.
Take a stack of documents to copy, don't stand and wait. When waiting, you can put your hands on the edge of the copier, bow your head, bend over, stand with your legs apart and take a deep breath. If you can feel your back getting soft, your posture is right. This simplified movement from yoga can help you to get the effect of whole body relaxation in a seemingly static state, and also help to adjust your mood.
Evening leisure time
After a day's work, many people's family entertainment at night is watching TV. Sitting on the sofa for a long time drinking tea and eating snacks seems very pleasant, but it is actually harmful to health, not only hurting the eyes but also easy to get tired. It is also difficult to consume the food calories in dinner and breed "swimming rings" in the small abdomen. In fact, you can do some simple activities during this time, which will not delay entertainment, but also achieve the effect of exercise.
1. If TV programs don't need too much brains, you can practice meditation at this time: keep your upper body straight and sit in a hard chair; Adjust the position of ischium, straighten your left foot, bend your knees with your right foot, keep your feet close to the inner side of your left thigh, and put your hands on your sides; Bend the straight left foot to the body, put the left calf on the right calf with both hands, and gently put your hands on your knees. If you can't sit cross-legged, you can sit cross-legged easily. This sitting posture can help you concentrate, improve the blood circulation in the lower back and abdomen, improve the softness of the crotch, knees and instep, and also stretch the hip muscles and beautify the hip shape.
2. Sit in a chair, then put your hands behind your head, open your elbows, hold your chest out and exhale. Then make the left and right hips fall on the chair alternately, and the upper body should extend in the opposite direction to the hips. Do this action five times on the left and right, and five times on the hard edge. This action can correct the position of the back, make the posture correct and make the waist thinner.
3. During the advertising time, kneel on the carpet, put your hands behind your back, put your palms on the ground, separate your feet to a distance wider than your waist, stretch your achilles tendon as far as possible while exhaling, then tilt your feet left and right without lifting your hips, and twist your upper body in the opposite direction to your feet and look in the opposite direction. Repeat it several times.
Lovely arms
This group of exercises will help you build your arms with lovely lines, but you will apply your ability to handle multiple tasks at the same time in practice. The first part of the exercise will exercise your back, legs and biceps. Followed by your shoulders, triceps and oblique muscles. Try doing it three times a week. When the next spring comes, your friends around you will start to be surprised by your inadvertently exposed arms, and then you will be rewarded for taking the time to exercise!
Cute arm exercises
Exercise parts: back, biceps, triceps, shoulders, abdomen and legs.
You will need: a dumbbell suitable for women's weight (choose it according to your own strength and change it according to different periods, but it is recommended to choose a lighter one at the beginning, so as not to lose the fun of sports because of the excessive weight), you can also choose a mineral water bottle with a suitable weight instead of dumbbells, and you need a space enough for your lunge.
Exercise details: each group 10 ~ 12 times, two groups repeated. Novices can use lighter dumbbells or mineral water bottles.
Advanced: You can also use balance pads or sofa cushions to do lunges.
According to sports experts, if you stop practicing for your arm, your arm muscles will disappear at a rate of 0.45 kg per year, so your arm will soon "age"; If you don't consider losing weight for fat arms, every time you look at it, your vision will expand horizontally and look at least 2 ~ 4 kilograms fatter than your actual weight. If you don't change the status quo, you will be abandoned by all fashion designers, because once summer comes, you can't go shirtless, and sleeves are usually the first part that designers cut off. Always remember that in most people's aesthetics, the first sight of loveliness begins with the arm.
Straight back
People usually pay attention to the back muscles and spine, and care about their health and fitness. Health is the main factor that determines posture. Whether the posture is straight or elegant depends on the health of her spine and back muscles. The physical condition of bodybuilding is an important factor in determining the figure. Whether the figure is symmetrical and the lines are graceful depends on whether the muscles in her back are tight and coordinated. A straight back will not only make you look beautiful and smooth, but also make you look much taller. At the same time, it can make you look more confident, which can play a role in adding points on many occasions.
Straight back exercise: the perfect back
Exercise parts: back, abdomen, arms.
You will need: a dumbbell with moderate weight, and you can use a mineral water bottle instead.
Exercise details: each group 10 ~ 15 times. Repeat the two groups, one group ends and relaxes for 2 minutes, and then do the second group.
Advanced: appropriately increase the weight of dumbbells or add a set of exercises.
Unlike what we thought, in fact, chest enlargement is also helpful for back exercise. When you do chest enlargement, your back muscles will tighten, and persistence in practice will play an exercise role. Professionals, in particular, often feel backache due to sitting for a long time, so they might as well do more chest expansion exercises. Experts also suggest that in order to make your back healthier, you should always pay attention to sitting posture, keep your pelvis and shoulders in a straight line, and try to sit in a chair with a backrest so that your lumbar spine and back can be supported. In addition, it is also important to choose the right shoes, which can provide favorable support for the body and help the health of the spine, thus reducing the burden on the back.
Tight warping
When the hips are not so beautiful, wearing tight jeans will encounter another kind of embarrassment. To make matters worse, due to sedentary and lack of exercise, your hips will droop or relax, resulting in an imbalance in the proportion of the lower body, giving people a bad visual experience of losing balance and beauty. You can try this set of exercises. Sports experts explained that lying on the side will make it difficult for other muscle groups to mobilize, which can be used to allow us to concentrate on exercising our hips. Stick to this exercise for a month, and your hips will be stronger.
Tightening hip exercises
Exercise area: buttocks and abdomen
What you need: a fitness ball.
Exercise details: each group 12 ~ 15 times, two groups repeated. For beginners, try not to use the ball.
Advanced: straighten your left arm, or repeat multiple groups.
In the process of exercising your hips, don't take it for granted to twist your hips to increase the effect, because it may cause low back pain and fail to achieve the exercise effect. When lifting the leg, the abdominal muscles can contract at the same time. No matter what exercise you do, you should do what you can, and don't rush it, otherwise it will easily cause sports injuries, which will not only interrupt the exercise plan, but also destroy the perfect figure.