1, slimming method
1, take a walk after dinner
Don't sit down immediately after eating, so if you want to lose weight, you can only walk as much as possible when you are full. Even if the weather is bad and it rains heavily, you can't go out for a walk and don't sit indoors. Standing for an hour is better than sitting. You can find an expensive table and watch movies online or something. An hour passed!
2. Flat bracket
Flat support is definitely the most popular trick of no-equipment exercise+thin abdomen in the near future. Simple and easy to learn, it can effectively exercise transverse abdominis and make the lower abdomen flat every day. Plate support belongs to consumable body shaping. Although the action is simple, it needs to mobilize the muscles of the whole body. Stick to it for 2 minutes and you will get the reputation of "female man". Beginners should never compete with themselves. You can practice from 30 seconds in the first week and gradually increase. Two minutes is enough. It's best to divide into 4 groups, each with 30 seconds, to reduce the burden, and the interval between each group should not exceed 20 seconds.
3. The cat's back stretches
Step 1: Your feet are in a semi-kneeling position, your legs are slightly open, your hands are propped up, and your chin is retracted. Prepare for inhalation and keep the abdomen slightly contracted.
Step 2: Exhale, feel the navel pull up to the ceiling, the palm can't leave the floor, and the abdomen pull up as much as possible. Inhale, feel the spine straighten, and return to position A.
Note: Don't shake your ass back and forth.
4, button thin belly
Methods: Stand first, then press a button with your navel, and exert pressure on your abdomen to ensure that the button stays in place. If you persist in this way, the fat in the abdomen will gradually decrease. This method can also enhance gastrointestinal peristalsis and prevent constipation.
5. Office thin belly
Whether in the office, in front of the computer or in a meeting, always remind yourself to sit in a sitting position. If you forget, don't sit all over the chair from the beginning, just sit on the chair of 1/3.
2. The benefits of doing "micro-sports"
Office workers who don't have time to exercise can spend six 5 minutes every day to complete simple and easy "micro-exercise", which can not only relieve fatigue, but also exercise small muscle groups that are not easy to strengthen at ordinary times. If you persist for a long time, you can prevent and alleviate some neck, shoulder, waist and leg diseases.
First, beat your toes to improve leg weakness.
Zhang Junfeng, former president of North Korea scenery news agency and permanent adviser of National Academy of Sciences: In autumn of 2005, he accidentally fell to the ground while playing ball. This autumn, I personally experienced the phrase "my knees are weak and my leg muscles are weak in my seventies", and I feel hard going up and down the stairs.
I met a fitness instructor by chance, and he asked me to try to "tap my toes" 200 times a day. It's simple. Straighten your legs, put your heels together, and bump your big toes. It takes about two minutes to do it 200 times. At first, two minutes seemed long and boring. I did it as soon as I had time. Now I can do it about 3000 times a day.
After two months, not only my knees, but also my legs feel more powerful and agile. When I used to play tennis, I couldn't relax my thighs and calves, and I often cramped. My leg will hurt very much the next day. I don't know when this symptom disappeared.
Shan Wei, Ph.D., Sports Medicine, Beijing Sport University: Beating toes will involve leg muscles, and then exercise leg muscles, so this exercise is suitable for people with weak calves.
But this exercise has little effect on the knee joint. This reader feels that his knee joint is better, which may be related to psychological suggestion. The human body has a strong self-healing ability, and with strong psychological hints, it will feel healed. Readers should be reminded that exercise should also be moderate, and they should not "fight for their lives" just because a certain exercise relieves some symptoms.
Recommend a method to protect the knee joint: sit in a chair with your feet flat on the ground, then gradually straighten one leg, keep the straight leg posture for 5~ 10 seconds, and then slowly put it down. Alternate your legs and repeat the exercise 10~20 times.
Second, 10: 10 do exercise to relieve shoulder and neck discomfort.
Zhao Hui, a civil servant in Chaoyang District, Beijing: At work, he looks down at computers, mobile phones and documents for a long time. In the third year of work, he began to have shoulder and neck pain. At first, my family could help me massage, but then the situation became more and more serious, and only by looking for a professional doctor for physical therapy could it be alleviated.
I saw the "10 o'clock exercise" recommended on the Internet and did it accordingly. I stand up straight, close my jaw, hold my chest and abdomen, my legs stand upright, my toes are forward, and my hands are raised horizontally, just like the 9 o'clock position of the hour hand and the minute hand in a clock. Then raise your hand to 10 and 10, and do 100 to 200 times a day. It was not easy to do at first, and it didn't work. But it got better after about a week, and the pain gradually disappeared.
Zhao Zhixin, Secretary-General of Beijing Scientific Fitness Expert Lecturer Group: Being in a state of bowing for a long time, the muscles of the shoulders and neck are constantly in a state of tension, which causes muscle fatigue and leads to pain and discomfort. If this situation persists for a period of time, it may cause pathological changes. This exercise can make the surrounding muscles participate in the exercise and improve the function of the muscles.
It is recommended to do this exercise at 9: 00 am and 3: 00 pm and before going to bed. If you can't do 200 repetitions at first, you can do it in several groups, 50 times in each group.
Third, "blinking" relieves eye fatigue.
Zhang Chi, an employee of China Aerospace Science and Industry Group: Although I am a male compatriot, I occasionally give a "glad eye"-don't get me wrong! I did it for the health of my eyes. I am a technician. I work on a computer and on a mobile phone. After a long time, my vision drops quickly, and there will be symptoms such as dryness and itching. I cried in the wind, which was quite uncomfortable. Later, my elder sister taught me that turning around and blinking left and right can lubricate my eyes. I tried it for a week and felt my eyes dry. That's the action, you should do it when there are few people, and you should avoid female colleagues, hehe!
Wang Youfa, Department of Ophthalmology, Jiangsu Provincial Hospital of Traditional Chinese Medicine: Moving eyes will not lead to tear film reconstruction, but blinking will lead to tear film reconstruction. Therefore, blinking while moving the eyeball can achieve the effect of wetting the eyeball. Moving eyes can change the contractility of eye muscles and relieve some symptoms of eye fatigue. Therefore, "bedroom eyes" can relieve eye fatigue very well.
However, it should be reminded that although blinking can reshape the tear film, patients with dry eye can not be treated with "blinking". In addition, patients with high myopia, flashing floaters, vitreous traction, fundus lesions, cataract surgery, etc. Be careful when rolling your eyes to increase the risk of "retinal detachment".
Fourth, "tiptoe weightlifting"
Song Jiayin, a junior at a university in Haidian, Beijing: I am a girl who loves to play volleyball, but I will sprain my ankle if I am not careful, which makes me afraid to play volleyball for a while.
Later, the teacher recommended a "tiptoe weightlifting" training method, which is: upright, feet slightly apart, toes forward, hands akimbo or chair back fixed. Then lean forward, feel your feet on the ground, let your toes lift your heels point by point, keep still, and don't let your body swing from side to side. Hold for about 10 minute or lift and put it down 100 times.
After doing it once or twice, you can vaguely feel that the ankle joint has become stable and powerful. I also recommend this method to my golfers around me, and they all think it is very effective.
Zhao Zhixin, Secretary General of Beijing Scientific Fitness Expert Lecturer Group: Ankle strength is very important. In the process of stretching and bending, it is an important exercise for our ankles and can improve the ability of both ankles. It has a very good treatment and rehabilitation effect on senile degenerative foot diseases. It also has a good effect on hallux valgus, toe pain and diabetic foot.
There is another exercise similar to this one, which is also very effective in stabilizing the ankle joint. Stand up straight, feet slightly apart, toes forward, hands akimbo. Keep your body center unchanged, lift your toes off the ground, and support your body with your heels. Hold on for a while. Don't sway, don't relax.