Exercise in the morning is good for health. In life, many people will get up in the morning and sit and exercise. The kinetic energy in the morning will make people healthier, but the exercise in the morning needs long-term persistence to be effective. The following is the content that morning exercises add points to health!
Exercise in the morning increases health 1. Eight minutes ago in the morning
The physical function of middle-aged people begins to decline, so it is very important to strengthen self-care every day. If you don't have enough time, you can make full use of the time before getting up in the morning to exercise.
1, comb your fingers for one minute.
Comb your hands and fingers from forehead to back of your head in turn to enhance blood circulation in your head. It can prevent cerebrovascular diseases and make hair black and bright.
2. Gently rub the screw for one minute.
Gently rubbing the left and right helix with your fingers until you get fever can dredge the meridians, especially for tinnitus, dizziness and amnesia.
3. Turn your eyes for one minute.
The eyeball can run clockwise and counterclockwise, refresh and protrude.
4. Bite your teeth and roll your tongue for one minute.
Tapping teeth can promote blood circulation and strengthen teeth and gums; Curling the tongue can make the tongue move freely and increase sensitivity.
5. Rub your nose with your thumb for one minute.
Rubbing your nose up and down with your thumb can prevent nasal congestion and runny nose caused by catching cold in the morning and prevent colds.
6. Stretch and bend your limbs for one minute.
Through flexion and extension, blood can flow back to the whole body quickly, providing sufficient oxygen and blood for the heart and brain system and enhancing the flexibility of limbs and joints.
7, abdomen and anus for one minute each.
Repeated contraction and levator ani can enhance the contractility of anal sphincter, promote blood circulation and prevent hemorrhoids.
8. Step on your ankle for one minute.
Kick the soles of your feet alternately with your heels to make them feel warm. Pedaling the soles of the feet has the functions of activating the meridians, strengthening the spleen and stomach and calming the nerves.
Replenish energy for 5 minutes.
Sitting at a desk or working on a computer for a long time often leads to dizziness, backache, which is a signal that the body needs to relax. At this time, it is best to put down your work and do the following set of gymnastics, which only takes 5 minutes to help you stretch and replenish your strength.
1, full-body stretching
Stand up straight with your legs slightly wider than your shoulders and your hands crossed. First palm down, straighten your arms, palm down; Then raise your arms above your head, palms up, arms up.
The upper arm stretches both arms upward, palms facing each other, and then bends around the elbow. First, hold your left elbow with your right palm and stretch it to the right; Then change the palm of your left hand to hold your right elbow and stretch it to the left.
2. Body side stretching
Right hand rested on her hips, left hand extended upward, then bent to the right, and then changed sides.
Step 3: Expand your chest and shoulders
Spread your legs apart, tilt your upper body to the level, lift your arms back to the top of your back, cross your fingers, palm down, and stretch back hard.
Step 4 stretch your legs
Legs apart, upper body tilted horizontally, left hand holding right waist, right hand pressing down left leg, then changing sides.
Shape for 4 minutes before going to bed
If you are a woman who pays attention to figure, I will teach you two shaping exercises before going to bed.
1, thin waist
Lie flat, knees bent, feet on the ground, lift your upper body and right leg at the same time, touch your right knee with your left elbow, and look at your right knee; Return to the starting position; Then lift the upper body and left leg at the same time, touch the left knee with your right elbow, and look at the left knee. Alternate sides, stick to 1 min, or do what you can. This group of movements has a good waist-thinning effect and can enhance the strength of the waist.
2, stovepipe
Lie flat, with legs clamped at 45 degrees, knees bent in the air, left leg bent to the maximum, right leg kicked upward as hard as possible, and instep always kept hooked. Then the right leg is lowered and bent to the maximum, and the left leg tries to kick up. Repeat the action just now. Practice for at least 3 minutes every night. The main point of action is that the legs are always clamped, which is conducive to stretching the muscle lines inside the thighs; Tightening the instep is beneficial to stretch the muscle lines of the calf.
Related links:
Four 10 minutes a day to lose weight.
Recently, Freitag, a senior American fitness expert, has created a new fitness method that allows people to lose weight in just 65,438+00 minutes at a time.
Specific methods:
(early) morning
6:50-7:00, do a group of 10 minutes of brisk walking to enhance vitality;
noon
12: 20- 12: 30, do a quick walk with burning heat 10 minute;
afternoon
5: 15-5: 25, do 10 minutes of exercise;
evening
Do 10 minute abdominal fat reduction exercise from 8: 50 to 9: 00.
If you want to lose weight, it is suggested that the weekly exercise should be: 5 groups to enhance vitality, 6 groups to burn calories, 4 groups to walk fast, 2 groups to exercise thigh muscles, 2 groups to enhance arm strength, 2 groups to reduce abdominal fat, and ***2 1 group to exercise.
Exercise in the morning adds 2 1 to health, and drink water properly.
In order to prolong life effectively, you should drink some water properly after getting up in the morning, which can also promote your health. Because drinking water properly can replenish water, in addition, it can also promote the body's excretion of garbage and waste, and the body can stay healthy in the process of enhancing its metabolic capacity.
Many people's blood is too thick, and the ability of kidneys to excrete garbage and waste is reduced, which is related to insufficient water. Therefore, after getting up in the morning, drink water properly to meet the body's demand for water and achieve the effect of promoting health.
2. Eat breakfast healthily
If you want to prolong life effectively, you should eat breakfast correctly after getting up in the morning. Supplementing nutrition in this way is beneficial to the enhancement of digestive system function. Many people are obese and may control their calorie intake by skipping breakfast, thinking that they can maintain their normal weight.
But if you don't eat breakfast, you will get too few nutrients, and bile can't be discharged in time for food digestion. There will also be obvious hidden dangers, which are more likely to induce liver or gallbladder diseases. In addition, the damage to the stomach is also obvious. Eating breakfast correctly can supplement nutrition in time and meet physical needs, which is a correct way to benefit physical and mental health.
3, insist on morning exercises
In the process of prolonging life, we should pay attention to many problems. If we can get up in the morning and exercise properly, we can also reap benefits. For those who are usually busy during the day and have little rest time at night, there may be a lack of time for exercise.
Proper morning exercise can make your mental state better. After morning exercise, the amount of exercise increases, which can improve the blood circulation of the whole body and improve immune function. After persistence, it will be less difficult to stay healthy. Therefore, in the process of prolonging life and promoting health, you can use this time to exercise properly.
Step 4 get up slowly
Getting up slowly in the morning is a good habit, which is good for physical and mental health. Many people have blood pressure fluctuations, and in the process of obvious increase in blood pressure, their bodies are easily damaged and various adverse symptoms appear.
If you get up quickly when you open your eyes in the morning, if you don't pay attention to the correct posture and control speed of getting up, it will easily lead to an increase in blood pressure, and dizziness and chest tightness will easily occur after your body is not adapted. So if you want to promote your health, you should pay attention to this problem after getting up in the morning, and get up slowly.