How to make good use of this time after lunch and do some healthy relaxation exercises will not only affect our digestion, but also improve our nap situation, stick to it and let our bodies get effective exercise. The following kinds of exercise can be used as a reference for everyone to exercise after lunch.
1. Practice squatting pile: when standing, your feet are shoulder-width apart, your arms hang down naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead. Take a step to the left with your left leg, at the same time, raise your arms into a hug, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally. This exercise can exercise the muscles of lower limbs and back and relieve muscle tension. The above exercise should follow the principle of gradual and moderate, starting with a small amount of exercise, and the heart rate should be increased by 30% ~ 50% after exercise.
2. Tai Chi Pusher: In the face of Tai Chi Pusher, your feet are shoulder-width apart and your knees are slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, with a practice time of 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation. This kind of exercise can exercise upper limb muscles, relieve the tension of arm muscles caused by writing, promote gastrointestinal peristalsis and facilitate digestion. In the above sports, we should pay attention to moderate and even movements, and avoid overexertion to avoid injury.
3. Variable speed exercise: Generally speaking, the walking speed of slow walking is 25 ~ 30m/min, the walking speed of fast walking is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min. As an aerobic exercise, this exercise can improve heart and lung function and relax muscles.