What exercise is suitable for us in the morning? Exercise is very important to us. The real meaning of life lies in sports. Exercise can make the cells of the body move, which can make people look good and be healthier. Therefore, exercise and health are positively related. The following are the exercises suitable for us to do in the morning.
What exercise is suitable for getting up in the morning? 1 1. Massage your cheeks.
After getting up in the morning, you can massage your cheeks properly, which can not only refresh your mind, but also promote blood circulation on your face, which has a good effect on preventing colds. In addition, regular cheek massage can also reduce the generation of wrinkles, thus playing a role in delaying aging.
2. Eye movement
After getting up in the morning, you might as well do some proper eye exercises, which can improve the vitality of the visual nerve, relieve eye fatigue and improve your eyesight. In addition, regular eye exercises can also prevent related eye diseases.
3, levator ani movement
I suggest you do some anal lifting exercises after getting up. The method is very simple, that is, you can imitate the action of holding back the stool. Lifting anus can improve the elasticity of anal muscles, promote blood circulation, and have a good effect on preventing anorectal diseases such as hemorrhoids and proctoptosis. In addition, improving exercise has a better effect of shrinking yin.
4. Yoga
After getting up in the morning, you might as well do some simple yoga moves, which can not only increase the flexibility of your body, but also make yourself full of vitality. In addition, practicing yoga in the morning can also play a better weight loss effect. It is generally recommended to practice yoga for more than half an hour, so that the weight loss effect is good. It should be noted that you must warm up before practicing yoga to avoid damaging muscles and ligaments.
What exercise is suitable for getting up in the morning? 2 1. curl up.
Lie flat, legs at 90 degrees, legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground.
With breathing, the upper and lower parts are controlled at a constant speed. The primary part can be 10, which is divided into three groups. After a certain foundation, you can use 1 to divide into 20-50 groups, and then divide into 3-5 groups as needed.
2, sitting load-bearing rotation
Sit in a chair, keep your lower back straight, and your body can turn around quickly in a controlled way, whether you are unarmed or carrying a load. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.
3. air bike
Lie flat, put your hands on your sides naturally, keep your back close to the ground, straighten one leg forward, and tighten the other leg in the direction of your body, as if you were stepping on a bicycle in turn. Straighten your legs as close to the ground as possible, and use the strength of the abdominal oblique muscle to tighten and fold your body to the opposite side. Every movement is in place, both sides are balanced and breathing at a constant speed.
4, refers to as a comb
Comb your hair with the back of your nails for 30-50 times, then pull your ear, pull the tip of your ear for 5 times, pull your earlobe for 5 times, and finally rub the outermost helix for 20-30 times. Then use the palms of both hands to beat 2-3 times from the waist to the heel and from the inside of the calf to the sides of the navel, and the whole set is over.
Step 5: nod your head
Stand, feet apart, shoulder width apart, hands akimbo, do forward flexion (chin close to chest), backward extension (head up and back), lateral flexion (ears close to shoulders) and rotation. The action is required to be slow and in place. When you reach a certain position, stretch a little hard and feel sore, and the effect will be better. Do it for about a minute at a time.
What exercise is suitable for getting up in the morning?
1, climb the mountain
If conditions permit, it is also good to take a walk in the mountains in the morning and climb mountains. Choose a mountain near you, you can discharge the waste gas in your body and breathe the fresh air in the mountain. If you live in a big city, you can go to the surrounding parks to do this sport.
Step 2 practice judo
Practicing judo can not only defend oneself, but also strengthen the body. If we can persist, maybe after two or three years, the overall quality of the body will change, and the flexibility and toughness of the body will be improved. Why not?
Step 3 run
Running in the morning can improve your immunity, strengthen your body, and more importantly, make you energetic all day. Running doesn't need to be fast, it can be jogging, mainly fitness. To a certain extent, proper running can still reduce fat ~
4. Yoga
This exercise can be carried out at home, which does not require much space and can improve the flexibility of the body. In recent years, practicing yoga is very popular. If you feel that there is no atmosphere at home, you can only get a card to go to the gym. Of course, practicing in the gym will make you feel more.
Step 5 push-ups
It was difficult to do it at first, and I couldn't do a few, but after a long time, I lost weight very well, leaving only muscles and no fat.
What exercise is suitable for getting up in the morning? Exercise suitable for doing in the morning: morning exercise, jogging, cycling and skipping rope.
1, morning exercises
As soon as the sun comes out in the morning, put on sportswear and do simple morning exercises in the community, such as leg lifts. You can do broadcast gymnastics, and the operation is simple. This set of gymnastics will stretch your whole body and help you wake up your body functions.
Step 2 jog
Jogging is a simple aerobic exercise, because oxygen participates in metabolism and can help burn fat. In addition, because people's body temperature is low in the morning and their joints are not very flexible, they can slow down when running to avoid knee injury.
Step 3 ride a bike
Cycling is very effective for leg exercise, and parents who want to slim their legs can ride bicycles more.
Step 4 jump rope
Skipping rope is not limited by time and space, and it is the best home exercise. Moreover, skipping rope is a whole-body exercise, which can exercise all parts of people. When skipping rope, don't jump too fast or too high.
Extended data:
Precautions for fasting exercise in the morning:
1, you can't lose weight by running on an empty stomach in the morning.
If you run to lose weight, you will consume more energy during running. If it is not supplemented in time, it may bring irreparable harm to the body, which will be harmful to the body in the long run. In addition, because of excessive consumption during running, the hunger will be stronger after running, so it is possible to eat more food unconsciously, which will increase the chance of weight gain and lead to the opposite effect of running to lose weight.
2. The dangers of running on an empty stomach in the morning
Running on an empty stomach in the morning will cause some people to have symptoms of hypoglycemia, and sugar is the most economical and direct energy source for human running. Hypoglycemia can cause various uncomfortable symptoms, such as palpitation, sweating, trembling hands and feet, etc. If this happens, you must make up sugar as soon as possible (such as eating a piece of sugar) to make your blood sugar rise as soon as possible.
Therefore, we should pay attention to the supplement of sugar and water during running, especially long-distance running, which is the guarantee of human internal environment and energy supply. It is suggested that running on an empty stomach should be padded with meals, such as eating a banana and half a piece of bread before running and having dinner after running.