How to get rid of autumn shortage?
1, wipe the surface by hand
Every once in a while, rub your face regularly with your hands until your face feels slightly hot, and you can achieve the effect. Long-term persistence can also play a certain cosmetic role.
Step 2 put your arms around you
Try to move your arm. Stand naturally, look forward, and hang your hands naturally. Then, like skipping rope, wrap your arm backwards, upwards, forwards and downwards 10, and then in the opposite direction 10. This method exercises arms and shoulders, enhances vital capacity, and can prevent cervical vertebra and tennis elbow.
3, group papers
Lie on your back, wrap your body, bend down as much as possible, bury your head, hold your knees or your head with your hands, rest for 10 second, and then roll back and forth slowly 10 to 20 times. After that, stretch again and get up. This can mainly promote the muscle strength of various parts to restore balance.
4. stand more.
Standing can promote metabolism, attack, burn excess calories, promote insulin secretion, and lower blood sugar and cholesterol. Those who sit and work for a long time have a much higher risk of diabetes, obesity and heart disease than those who stand and work. You can try to raise the position of your laptop by 20 to 30 centimeters. Intermittent standing work is good for health, which can not only lose weight, but also prolong life and refresh the mind.
5, toe tip
In normal work and life, especially when the lower limbs are sore and weak after sitting for a long time or standing for a long time, you can use the method of tiptoe to keep fit. When people stand on tiptoe, due to the contraction and extrusion of the muscles on the back of both legs, it can promote the blood return of lower limbs and accelerate the blood circulation, thus relieving the pain of lower limbs and preventing skin pigmentation. Specific practice: put your feet together on the ground and stand on tiptoe for 2 ~ 3 seconds, which can be repeated many times.
6. Rub your middle finger
The tip of the middle finger is sensitive to pain. Pinch your middle finger when you are sleepy, which can refresh you. The specific method is: first pinch the fingertip of the right middle finger with the left hand 1 min, then change hands 1 min, and then compare the pain degree of both hands. If the pain is obvious, continue to knead until the pain in both hands is the same.
7. Take a hundred steps back
The back is the most easily fatigued part of human body. After sitting for a long time, symptoms of low back pain often appear. Experts tell us that the best way to relieve back pain is to walk backwards. Clinical research shows that the effect of adult walking backward 100 step is equivalent to doing a whole set of broadcast gymnastics. This is because walking backwards can mobilize some muscles in the back that can't be obtained at ordinary times and improve its blood circulation. In the office, you can walk directly backwards. Step 10 is a group. After each group, turn around and you can walk 10. It should be noted that people must avoid falling when doing backwards.
8. Rub your ears often
Pull and rub the left ear upward with your right hand for more than ten times, and then pull and rub the right ear with your left hand for more than ten times. You can also rub the auricle and earlobe from top to bottom. If you can wipe your face after wiping your ears, the effect will be better. The kidney opens in the ear, and all organs have corresponding projection points in the auricle. Rubbing these projection points can adjust and improve the function of zang-fu organs, especially renal function. Bushen ears are bright, legs are strong and waist is strong. So some people call this action "upper ear". Don't miss it.
9. Wash your face with cold water
When you are sleepy, brush your teeth and rinse your mouth with fragrant toothpaste and wash your face with cold water to improve the excitement of your nervous system, so as to get rid of autumn fatigue.
10, yawning
Yawning has always been considered impolite. In fact, yawning is not only because of fatigue or drowsiness, but also helps the body to relax better and wake up the brain, thus activating people's cognitive sense and increasing attention. So, if you want to get into work quickly in the morning, yawn as much as possible, which will help your brain wake up quickly. If you can't yawn for a while, pretend to yawn constantly, because then you will soon be unable to help yawning.
1 1, stretching
Stretch regularly to relax your muscles and make your body feel more comfortable. When we stretch, the chest organs will squeeze the heart and lungs to a certain extent, which can make the heart move more, thus delivering more oxygen to all parts of the body. Bad sitting posture is also easy to make muscles feel tired, so maintaining a good sitting posture is also a big way. Be sure to sit up straight, don't bend over, and walk straight, so as to make yourself more energetic.
12, shrugged.
This is very effective. Stand or sit naturally, with straight waist and tight eyes. While inhaling, the two shoulder blades are lifted one after another, then rotated forward, downward and backward 10 times, and then rotated in the opposite direction 10 times. Shrugging one's shoulders and swinging one's arms often can make the qi and blood of the shoulders and arms run smoothly and effectively prevent cervical spondylosis.
13, take a deep breath.
Brain fatigue is mainly due to excessive brain use and insufficient energy supply. Active deep breathing can send more blood to the brain and increase the nutritional supply of the brain. The specific method is: inhale deeply through the nostrils, so that the lower abdomen, upper abdomen and chest bulge in turn, and don't hold your breath; Exhale the gas at the same rate and repeat 30 times. Take a deep breath slowly and continuously, and the breath must be "sucked in and spit out".
14, multidentate.
In leisure time, the upper and lower teeth should move more pertinently and bite each other to keep the teeth healthy, which not only strengthens the teeth, but also eliminates fatigue.
15, around the arm
Sitting for a long time or keeping the same posture for a long time will make your shoulders and neck stiff and sore. At this time, you can stand with your legs apart and parallel to your shoulders, then wrap your arms around your shoulders 10 times, and then wrap them back 10 times, and do 3 ~ 5 groups continuously. The action range should be large, from slow to fast, and there should be a few seconds interval every time you change direction to reduce the impact on your shoulders.
16, * * * plantar
According to reports, the sole of the foot is the sole of the foot with the index finger joint. Toes should be made from the back to the front, and toes should also be * * *; The fist of the whole sole can be scraped and pressed from front to back with the knuckles; The soles of the feet and heels can be pressed emphatically. Press the inside of the thumb of both feet, corresponding to the trigeminal nerve reflex area. People who are sleepy in autumn can press here more, but people who sleep less should not press this part. The intensity of pressing can be determined according to their personal endurance.
17, turn hands
Stand or sit naturally, with your shoulders raised to the front of your chest and abdomen or drooping. Turn your thumb 10 times clockwise, and then turn your palm 10 times counterclockwise. This method exercises the thenar and forearm muscles of both hands, which has the functions of relaxing tendons and promoting blood circulation and enhancing wrist vitality. Need more practice.
18, multi-functional tongue licking the lower jaw
Licking the upper jaw of teeth with your tongue can refresh your mind, invigorate qi and nourish your heart.
19, do chest expansion exercise.
Sitting at your desk for a long time, you will feel chest tightness and shortness of breath, and you will be unable to work. At this time, you should get up and do chest expansion exercise, which can not only improve the oxygen supply ability of the heart and lungs, but also reduce the feeling of lung depression and prevent thoracic scoliosis.
20th shook his head.
Women can try more when they are resting. Doing some head movements such as neck turning, leaning forward and leaning back at work, or patting the head gently with empty fists, can not only relieve neck muscle fatigue, but also improve blood oxygen supply to the brain, strengthen the brain and refresh the mind, and treat insomnia caused by this.
2 1, blink frequently
Blinking is one of the effective ways to protect your eyes. Blinking is also a process in which the lens and iris muscles exchange positions, so that the eyes are lubricated and the fatigue of the eyes is eliminated. If you don't blink for a long time, your eyes will be dry and even blurred. Especially white-collar workers who face the computer all day, they must protect their eyes and let them have a proper rest. Stay in front of the computer for about half an hour, overlooking the scenery outside the window, especially the green plants.
22. Step back
Good sitting posture and standing posture make the muscles of the back fully stretched and sore. Bad postures such as hunchback are easy to make muscles tired, so keep yourself straight when standing; When walking, look forward; When sitting in front of the computer, the upper arm is naturally straight, the forearm is vertical or slightly upward 10 to 20 degrees, the wrist and forearm are kept at the same level, the thigh is horizontal with the chair surface, and the calf and thigh are at 90 degrees.
23, often back rubs
Rubbing the back can * * * the skin, subcutaneous tissue and acupoints on the back, enhance the functions of endocrine and meridian system through the conduction of the nervous system and meridians, and enhance the disease resistance. There are many tissues and cells with immune function lurking in the subcutaneous tissue of the back. They rarely move, and only when they are slapped can they exert their immune function and be driven into the blood circulation. There are generally two ways to beat the back: beating and beating. The racket method is virtual palm slapping, and the hitting method is virtual boxing. 60 ~ every minute, each time 10 ~ 15 minutes.
24. comb your hair
There are many acupoints on the head. Combing your hair often can dilate subcutaneous capillaries, promote metabolism, keep your head clear, and. Use horn comb or wooden comb to comb your hair, or let your fingers comb your hair like a comb to promote blood circulation in your head and alleviate the phenomenon of autumn deficiency to some extent.
25. Lie flat and lift your legs.
After walking all day, my legs are swollen and painful. At this time, I can lie flat on the bed without a pillow, lift my legs and stick them on the wall, and try to keep my legs and body at 90 degrees for 5~ 5, which can reduce the injury caused by blood filling my legs for a long time and reduce the feeling of acid swelling.
26. Twist your waist
Standing posture, feet shoulder width apart, hands akimbo, four fingers in front, thumb behind Shenshu (under the spinous process of the second lumbar vertebra, sideways open 1.5 inch), first turn clockwise 10 turn, then counterclockwise 10 turn. This method has certain preventive and therapeutic effects on low back pain and other diseases.
27, * * * three points
Fatigue, poor sleep quality and poor spirit are typical manifestations of autumn deficiency. The symptoms of autumn deficiency can be alleviated by using three acupoints: Baihui, Fengchi and Taiyang. * * * The temple is not only refreshing, but also acceptable. * * * Baihui point can refresh the brain and strengthen yang. * * * Fengchi point is not only refreshing, but also ok.