Busy people have their own lazy aerobics. Many people are too busy to exercise, but no matter how busy they are, they should take time out to exercise. After all, time is water in a sponge, and it is still squeezed. Now I'd like to share with you the exclusive lazy aerobics of busy people.
Busy people exclusive lazy aerobics 1 First, stretch in the morning.
Put the pillow behind your back, straighten your hands back and stretch your body. This action is a bit like stretching. It can make the human body naturally form a posture of raising hands, pulling out ribs, expanding chest and taking a deep breath, which will strengthen the diaphragm activity and make most muscles of the body contract, thus achieving the purpose of accelerating blood circulation and clearing the mind.
Second, the chest expansion movement when dressing
Stretch your back, hands and chest. Hands behind your back, hands straight, chest out. This action plays the role of expanding the chest and softening the back. This has a special effect on preventing female breast sagging. If you are a middle-aged woman and want to improve your figure, you should do this exercise and strengthen chest maintenance at any time.
Third, you can knock your teeth when you go to the toilet.
At this time, if you are idle, it is better to do dental tapping exercise, which can dilate blood vessels in periodontal ligament and improve local blood circulation, thus fixing gums and reducing the possibility of dental diseases. At the same time, knocking teeth increases oral saliva secretion and helps digestion. Long-term persistence can make the body better.
Fourth, when brushing your teeth, lift your anus.
Every morning and evening, when brushing your teeth, insist on doing an anal lift exercise. The specific method is: when inhaling, lift the anus and abdomen like a feeling of enduring defecation, and slowly relax the anus when exhaling for 20-30 times. Traditional Chinese medicine believes that the movement of lifting anus can lift qi, strengthen viscera and regulate qi, blood, yin and yang. In addition to preventing constipation and hemorrhoids, levator ani is also effective in improving visceral ptosis and gastrointestinal dysfunction.
Bend your knees when you leave home.
Don't sit on the stool, but bend your knees, squat down, wear shoes and tie your shoelaces. Although this action is small, it can stimulate the movement of the calf and ankle. In this way, you will feel the muscles in your legs working hard. If you consciously do more knees and squats, you can also enhance your heart vitality and improve the dizziness caused by body position changes.
Exercise in your spare time in the office.
After sitting in the office for a long time, don't forget to get up and pat yourself. If you are too lazy to sit in an office chair or even don't want to stand up, consider cutting your hands and slapping all parts of your body. Flapping is a good self-massage, which can vibrate the meridians and organs inside the body, relax them and avoid cervical and lumbar diseases caused by limb stiffness and numbness.
Turn your eyes while watching TV.
When advertising on TV, you can spend time doing eye movements. Pay attention to the details of the movement, including the movement of the eyes. We have to stare at the computer during the day and the TV at night. Your eyes never rest. Let your eyes do 10 minutes of exercise during the advertising period, roll your eyes a few times, relax the eye muscles and relieve fatigue.
Busy people's exclusive lazy people's aerobics 2 i. Look into the distance.
After getting up in the morning and washing, the brain is awake. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, scratch the ground with your toes and look down at your eyes.
Second, the head activity.
Take the head as the pen tip, use your mind to mobilize your head and write the word "longevity". You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.
Third, chest expansion activities
Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.
Fourth, cross your palms.
Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
Verb (abbreviation for verb) draws a circle by hand.
Palm relative to about 10 cm. Keep this distance. The height of the palm is the same as the height of the belt, which is equivalent to the height of the pulse in traditional Chinese medicine. Keep the distance between the palms constant, and then drive the arm and the upper arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.
Six, lunge chest expansion method
Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then do chest expansion with your arms open and closed. The action should be slow, so that the lung capacity of chest expansion can be increased and the oxygen intake can be increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.
Seven, relax, tidy up and end.
It takes about a minute. The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.