In other words, exercise is fundamental.
If you only plan to do 2 1 day, it is not recommended that you do a lot of outdoor sports.
Yoga can solve your problems well.
Increase body flexibility and avoid sports injuries.
Massage the internal organs to increase their functions.
Improve metabolism and reduce excess fat in the body.
Increase muscle strength and enhance the aesthetic feeling of muscle lines.
Enhance the stability of joints.
Slow exercise, combined with breathing, is easier to relieve fatigue.
Steps/methods
Chair style
Effect: Stretching shoulders and chest can strengthen the strength of gastrocnemius, spine and ankle.
Action essentials: stand naturally, with big toes facing each other, legs together, inhale, arms straight up, palms facing each other, neck straight and shoulders sinking. When exhaling, don't let your knees exceed your toes. It's like sitting in a chair Every time you inhale, the spine is stretched upward, and every time you exhale, the squat is deepened until the thighs are almost parallel to the ground. The coccyx is miniaturized to the ground to relax the waist and continuously contract the muscles at the core, and keep squatting for 30 seconds.
Month type:
Effect: While stretching groin, relax tense buttocks and strengthen the strength of arms and legs.
Action essentials: put your hands and knees on the ground, take a step forward with your right foot, put your thumbs together and palms straight on both sides of your ears to form a lunge, straighten your upper body, bend your elbows to inhale, push your left leg to the ground while pushing your front palm, stretch your arms upward, bend your body backwards, and keep this posture for about 30-60 seconds, then repeat the exercise on the other side twice on each side.
Warrior style:
Effect: Stretch the shoulders and hips to strengthen the strength of the whole trunk.
Action essentials: connect poses, put down your arms, turn your left toe to the left, inhale, extend your arms upward from both sides of your body, palms facing each other, shoulders sinking, and straighten your torso so that your lower abdomen does not lean against the front of your thighs. Don't exceed your toes with your right knee and your hips facing forward. Hold this position for about 30-60 seconds, and then repeat the exercise on the other side.
Bridge type:
Effect: Stretch the chest, neck, spine and buttocks.
Action essentials: Lie on your back on the mat, with your knees bent, the distance between your feet as wide as your hips, and your feet flat on the mat. Put your arms at your sides, palms down. Inhale, stabilize your legs, lift your hips up, keep your knees still, tighten the muscles of the inner thigh and the back thigh, arch your body like a bridge, and relax your shoulder blades. Hold this position for about 30-60 seconds, and raise your hips a little with each breath. Exhale for the last time, return your hips to their original position and repeat the exercise for 3-5 times.
Kneel down:
Effect: Stretch knees, ankles and thighs.
Action essentials: kneeling posture, knee deviation. Heels on both sides of hips, calves and ankles on the ground, hands on thighs. If you feel uncomfortable in this position, you can put a book or a piece of wood under your hips to relieve the tension in your knees and ankles. Feel the stretching of your legs. Keep this pose for 30-60 seconds and practice it 3-5 times.
Flat plate type
Effect: Stretch abdominal muscles, chest and enhance abdominal strength.
Action essentials: Lie prone, support your body with your wrists and toes, keep your abdomen tight, relax your shoulders, and feel the feeling of abdominal tightening. Hold on for 30-60 seconds and practice for 3-5 times.