Ten actions to get up in the morning. In life, more and more people choose exercise, because exercise can improve physical fitness, there are not so many diseases, and it can also enhance immunity. Next, I sorted out ten actions to get up in the morning.
Ten actions of getting up in the morning 1 What exercise is suitable for indoor morning exercise?
The first is to ride a bike indoors, which is our common way of traveling. Riding a bike can adjust itself and burn the fat on our legs. Secondly, you can do aerobics and jump aerobics according to the video, which is easy to consume calories. Followed by treadmills;
The amount of exercise of the treadmill can be adjusted according to oneself, and it can also achieve the effect of exercising. Finally, floor exercise, doing push-ups or sit-ups, can exercise the muscles of the abdomen and chest, and can also exercise the waist and improve the waist of the bucket.
1, 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 best time for indoor morning exercise
The best time for indoor sports is between 8: 00 am 8:00- 10/0. This time can not only ensure breakfast time, but also regulate various organs of the body. Indoor sports do not need to consider weather and air factors, which is also the reason why indoor sports attract consumers in recent years.
1, aerobics
Aerobics can also be done indoors by yourself. You can buy some aerobics lessons. Watching DVD by yourself and following music can easily consume 365,438+05 calories, which is faster than other aerobic exercises.
Step 2: Step machine
Aerobic exercise can also be done indoors. Treadmill is the most popular indoor aerobic exercise. The amount of exercise is not very large, but it can consume 325 calories per hour! If there is no treadmill at home, pile it up in wooden boxes or magazines and trample it up and down, but pay attention to safety.
3. 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 cycling is that the level and range of exercise are relatively tight, and you can adjust it 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.
Step 4 jump rope
Skipping rope is the most familiar thing for each of us, and almost everyone has played it, but you should know that the amount of exercise for skipping rope is quite high. Jumping rope can consume 525 calories per hour.
Ten actions of getting up in the morning 2 1, rubbing your face
After opening sleepy eyes in the morning, people are used to rubbing their eyelids with their fingers, which has a certain effect on clearing their heads, but it is not enough. After rubbing your eyes, you might as well rub your face with your hands. It is best to rub the Xiang Ying point with the middle finger of both hands first. Then rub it up to the forehead, then separate it to both sides, and rub it down along the cheek to the intersection of the forehead and the tip of the nose. Rubbing the face for 20 times has the functions of promoting facial blood circulation, enhancing the ability of facial skin to resist cold, refreshing the mind and preventing colds. With the passage of time, it is beneficial to reduce facial wrinkles and keep a young appearance forever.
Step 2 turn around.
Moistening eyes should be carried out calmly and calmly. First left and right, then up and down, each running 10 times. It can improve the flexibility of optic nerve, increase vision and reduce eye diseases.
3. Knock on your teeth
Gently close your lips, knock your upper and lower teeth 36 times, occasionally turn your tongue and lick your upper jaw several times with the tip of your tongue, which can promote the blood circulation of your mouth, gums and gums and increase saliva secretion. So as to remove dirt and improve the caries resistance and chewing function of teeth.
4. Have a good stomach
Lie on your back, straighten your legs and take a deep breath. When inhaling deeply, the abdomen will stand up, and when exhaling, relax. Stand up repeatedly 10 times or more. It can enhance the elasticity and strength of abdominal muscles, prevent abdominal wall muscle relaxation and abdominal fat accumulation, and improve gastrointestinal digestion and absorption function.
Step 5 lift the anus
Concentrated levator ani 10 times or more. It can enhance the strength of anal sphincter, improve blood circulation around anus, and prevent proctoptosis and hemorrhoids.
Step 6 comb your hair
Sit on the bed, comb with both hands, from the forehead to the pillow, from the muscles on both sides to the top of the head, and repeat the finger comb dozens of times. It can improve the blood nutrition supply of hair roots, reduce alopecia and gray hair, and promote blackening hair. And can refresh the mind and lower blood pressure.
7. Play with your head
Sit on the bed, cover your ears with your palm, and flick the back of your head with your food, middle finger and ring finger. You can hear the sound of "poop-poop". Playing 20 times on each side can relieve fatigue, stop dizziness, improve hearing and treat tinnitus.
8. Cat's body
Lie in bed, spread out your hands, straighten your legs, tilt your ass, arch your waist like a cat's back, and then put down your tilted ass. This is repeated 15 times. It can exercise the muscles and joints of the back and limbs, promote the whole body's blood circulation and relax the joints, and has the benefits of preventing and treating backache.
Get up in the morning, ten movements and three massage exercises.
It's best to have a massage for 2 minutes before you start slimming exercise. Take a deep breath and massage the upper pelvis with your fingertips.
Thin waist stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head and palms up. Then cross your fingers, palms inward, take a deep breath, and at the same time straighten your toes and extend your legs downward. Exhale when you are finished and relax. Repeat this action several times.
Abdominal contraction and extension exercise
Lie flat on the bed or mat, face down, legs together, body relaxed, hands on the ground. Take a deep breath, bend your left leg 90 degrees, and support your upper body with abdominal strength. Exhale when you are finished and relax. Repeat this action several times.
Chest expansion and stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head, then cross your fingers, palms outward, take a deep breath, extend your ankles as far as possible, and lift your toes up 90 degrees. Exhale when you are finished and relax. Repeat this action several times.
C shape drawing
Lie flat on the bed or mat, lie flat on your back, raise your head, relax your right hand on your head, put your legs together and lean to the left. Keep your lower body still, keep your right hand straight, put your left hand on your right waist, take a deep breath, try to keep your upper body close to your legs and make your body C-shaped.