Living room sports Many people always talk about fitness, but they just have no place or time. In fact, they are all making excuses for their long-term laziness. Looking up, places for exercise and fitness are everywhere. Exercise time is like water in a sponge. As long as you squeeze it, there will always be some. Do not believe me, I will introduce you to a good place to exercise, so that you have no excuse to say that there is no place to exercise.
1, living room
Everyone has a home. Even if you work outside and rent a house, the rented house has at least a living room. Speaking of the living room, there may be a scene in our mind. The moment we open the door, we can use one word to describe the deep feeling inside-small. The bedroom is small and the kitchen is small. If the things at home are more complete, the already crowded living room will be compressed smaller.
In fact, there is no place to move, and I don't feel anything about the room. On the one hand, it is due to the congenital lack of space area, on the other hand, I have not chosen a suitable exercise mode. However, as long as we make good use of several "big buildings" in the living room, we can also enjoy a rare "fitness exercise".
2. One of the "big buildings": Yoga &; sofa
Do you want to have a good mood every day? Do you want to maintain vigorous work energy every day? From now on, doing exercise on the sofa every day will not only make you happy every day, but also make you healthy. Even lying on the sofa in the living room and breathing leisurely and naturally will make people feel happy. This is "yoga".
As a representative of slow movement, "harmony" is an idea of yoga. By doing yoga, we can calm our inner impetuousness, relieve the pressure at work and get peace of mind. In the process of doing yoga, regulating breathing can make people's limbs stretch and relax. Here are some classic sofa yoga moves. With correct breathing, you can fully massage the intestines and accelerate the peristalsis of the intestines. Even if you eat more things, you don't have to be afraid of being fat.
The first type: cobra pose.
Practice method: put your feet on one side of the sofa and then lie prone on the sofa; Relax your arms and put them under your shoulders; When inhaling, slowly lift the upper body; When exhaling, raise your head, relax your neck and keep a gentle breath.
Effect: It can relieve and eliminate the stiffness and tension of the back, which is beneficial to the treatment of various back pains.
The second type: twist boat type
Practice method: lie on your back on the sofa, then bend your legs and put your hands together on your chest. When you are ready to inhale, lift your upper body and legs at the same time and leave the sofa for three breaths. When exhaling again, twist the upper body to the left, tighten the waist muscles and take three breaths. Finally, exhale and restore, and do the same on the right side.
Action effect: Persisting in practicing every day can reduce waist fat, let all the original, existing and increased fat leave you, and also eliminate neck and shoulder pain.
The third type: right angle type
Practice method: Hold the sofa backrest with both hands, keep your body straight and your feet together; Then exhale, with the end of the spine as the fulcrum, until the legs are at right angles to the back (such as right angle demonstration). When doing this action, keep your eyes on your hands and breathe naturally for 30 seconds. Finally, restore the body upright and repeat this action for 5 times.
Action effect: it helps to relax leg muscles, correct hunchback and spinal curvature, and eliminate body tension.
The fourth style: lizard style
Practice method: kneel on the sofa and close your knees; Slowly slide your arm forward and bend your elbow; Hold the opposite elbow joint with both hands; When exhaling, try to stick your chest on the sofa, tilt your hips and push your back down; Breathe slowly and hold 15 seconds.
Effect: It can relieve physical fatigue, improve self-confidence and obtain a calm and peaceful mental state.
3. The second "large building": finger movement &; TV
With the continuous improvement of people's living standards, people's demand for entertainment life is growing. Television, a medium, takes the opportunity to expand its territory and attract people's attention with various TV programs. In particular, the introduction of Korean dramas has become a TV "drug" that women cannot stop thinking about.
As we all know, sitting and watching TV every day not only wastes valuable time, but also does nothing to lose weight and even has a bad influence on physical and mental health. Relevant survey data show that the cardiovascular function of people who watch TV every day is significantly lower than that of people who don't watch TV often. So how to resist the harm that TV brings to the body? The following finger exercises can make you exercise while watching TV. Let's be a healthy TV fan.
Part I: Contact.
In daily life, we have unconsciously done a lot of work with our hands, such as lifting, pulling, lifting, hugging and knocking. These exercises have effectively exercised the flexors of our hands. But sometimes we find that our hands are inflexible, because we ignore another very important muscle group-extensor. When watching TV, we can do stretching exercises to make our hands more flexible.
When exercising the extensor, open your fingers completely and tighten them as far as possible. After a while, the back of your hand may be very sour. Watching TV every night and doing this action 10 minutes can get obvious exercise effect.
Part 2: Stretching and bending movements
For people who often surf the Internet and play computer games, their fingers may be deformed when they always hit the keyboard. How to solve this problem? In fact, the method is very simple. The first and second finger joints are repeatedly bent for 50~ 100 times, which can improve the symptoms of finger joint pain or deformation for a long time.
Section 3: "Cutting" Movement
One hand is flat with the back of your hand facing up, and the other hand is like a kitchen knife, and then you start cutting each other's hands. I would like to remind you that when cutting the back of your hand, you must use force and cut it tightly. Cut your right hand with your left hand first, and then cut your left hand with your right hand. Doing it for a long time has a good maintenance effect on the skin of the back of the hand and can prevent the deformation of the hand.
Part IV: Nervous exercises
This sport is more suitable for women and middle-aged and elderly friends. Palm down, stretch your fingers hard. Insist on practicing for 3~5 minutes every morning and evening, which can fully exercise all extensors of finger joints and hands, and can alleviate many problems such as finger joint pain and wrist stiffness.
Part 5: Recycling Movement
Stand naturally in front of the TV, straighten your body, and then straighten your head, neck, back, waist, hips and legs. Raise your hands horizontally forward, palms outward and thumbs down; Palms facing each other, hands clasped with fingers crossed, straight down through the chest. It should be noted that the hands are turned inside out first, then turned outside, and the hands are exchanged. Do 10~20 times on each side.
This action can fully exercise all the muscles of finger joints, wrists, elbows and arms, and improve the flexibility and flexibility of wrists and elbows.
Big Building Part III: Sunshine Movement &; French window
A living room with French windows should be next to the French windows when exercising. Even if there are no French windows, you can choose a place with a wider view. Stand in front of a large French window, or in a place with a wide view such as a balcony. While enjoying the scenery outside, you can prepare a dumbbell with detachable weight or a bottle of mineral water filled with water, and then start to do "sunshine exercise", which can be regarded as a high-quality enjoyment of life. The following four "sunshine exercises" are a group every 20 times, and the exercise effect is achieved by doing three groups each time.
Part 1: upper arm adjustment movement
Feet shoulder-width apart, hold dumbbells with both hands, palms forward, and front of your body. Then, fix the upper limb, lift the lower limb, and focus on the biceps brachii on the front side of the upper arm. When you feel the muscle contracting instantly, you can raise or lower your hand at the same time, or you can alternate up and down and repeat it slowly for 20 times.
Part 2: Upper arm adjustment movement
Stand with your feet naturally apart, hold the dumbbells with both hands and hold them high above your head. Then, hang the forearm backward, put the upper arm close to the ear, and slowly extend the elbow until the arm is straight. Pay attention to the feeling of tightening the triceps brachii, move gently and don't shake your body. Section 3: Upper arm adjustment movement
Legs apart into lunges, one hand holding the dumbbell, the other hand holding the knee. Hold the dumbbell hand close to the side of your body and raise it as high as possible. The forearm naturally droops, slowly contracts the triceps brachii, and the forearm is straight back. Concentrate on contracting muscles, stay 1 s after being completely straightened, and then slowly let the forearm droop to the starting position.
Part 3: Vertical Shrugging Movement
Stand with your feet apart, hold the dumbbell with both hands, hold your palms against your heart, bend your elbows slightly, and keep the dumbbell away from your body. Use the elbow joint to drive the arm to slowly raise to the sides of the body, flush with the shoulder. Here, it is important to pay attention not to shrug, but to focus on the contraction of the deltoid muscle of the shoulder.