Can also do aerobics at home
Can also do aerobics at home
Busy daily physical activity to friends from time to time deducted again, and never want to be envious others learned several boxing. "Snail shell to do the same temple," the use of room in the "acre of silver to" carry out simple fitness activities, the effect is also very impressive!
Morning bed aerobics
1, turned ankle flexion.
After waking up, people sometimes feel dizzy, this is a night of sleep does not move to the head and neck muscles become rigid, his head poor blood circulation, resulting in insufficient blood supply to the head. If lying in bed after waking up the right side of the head to the left turn 8-10 times, also can relieve dizziness. Meanwhile, another ankle flexion and extension 10-20 times lower extremity activities can open to.
2, stretch. Sleep reduced the body to take on more flexion position, in bed after waking up to do hands crossed toward the head side Fan Zhang, toes Bengzhi, stretching the body, in conjunction with deep breathing movements, repeated practice 4-6 times, help to eliminate fatigue, speed up awakening.
Third, supine lateral bending. Lying in bed, one hand held, with the upper lateral flexion, leg extension force, left and right lateral bending to do 6-8 times each.
4, supine leg flexion and extension. Made the motion, drowsiness may be reduced, then you can do to lower limb flexion and extension movements. Practice is a leg flexion foot bed, and then the knee straight, so knees touch the bed. Rotate the legs to do 10-15 times.
5, lying in bed, legs close together knees. Then, the leg extension on the move, legs and body 90 degrees. Then hard abdominal muscles, legs drop to 45 degrees inclination angle, ankle to bend at right angles to the Achilles tendon must be stretched to maintain this position for a while and then revert to hold positions on the legs, then slowly do this action. Repeated 15-20 times. Help relieve constipation, abdominal muscles strong
Balcony 10 minutes fitness Morning method
First, the morning after the wash is completed, the brain wake up, you can with pajamas, slippers, facing south, slightly smiling, standing feet shoulder width, upper body relaxed, slightly lower body part of the squat, toes gently grip, eyes overlooking.
Second, head to: the head for pen, mobilization of the head with the idea to write the word "longevity." This word can be written twice, and then head around the word for that round, first along the direction, then reverse direction is zoned 2 laps, more action to slow some, not for haste, but to secure, for about 2 minutes .
3, chest activities. The same standing position, legs slightly bend, arms, chest level by level move forward flexion (palms together and fingers forward), bow Hanxiong. Then legs straight, arms swing back to the Lateral Raise (palms back), head high. Bending and stretching his legs once, his arms and chest after flexor vibration level once (fist down), then back, for about 1 minute, action, attention to slow, will not be too heavy chest, moderate strength.
Fourth, cross placed palm. Standing position remains unchanged, hands drooping, weak attempt at cross, palm to the abdomen, and then to the outside open arms, open range each with their own natural fit for the degrees, speed is not done quickly, with open arms immediately followed by closing arm , so that the two back into the palm cross, for about 1 minute.
5, palms planning round. Two palm relative about 10 cm, to maintain this distance, weak attempt with the waistband with high and low level, the equivalent of Chinese medicine said, "with a pulse," a high degree, the same distance of two palms, and then bring the arm over arm movement for planning round. Slightly to the left side of the body plan first round, clockwise 20 laps, 20 laps counterclockwise program, allow the body to return to face the south, along the reverse direction for planning a round the 20 laps, then after the body rotation to the left and continue as above , the direction is good or poor planning a round of 20 laps each, this way, a total of 120 laps round planning, time about 3 minutes.
6, lunge chest method. One foot in front, one foot in the post, into a lunge-like standing position, then his arms stretched out to peace, hand grip hollow micro-fist, then opened his arms folded for chest movement, action should be slow, so that the chest expansion of oxygen absorption increases lung capacity increased, while ankle and leg tie his legs to open the upper extremity co-feet one after the flexion and extension, so that the leg and ankle to be trained. Done, about two feet to conduct exchange activities in a chest. More than 2 minutes.
7, relax and order and end. For about one minute. Is rubbing his hands hot, up and down around the body, especially Zusanli (located in the knee patella, the patellar ligament lateral depression, that is outside the immediate four-Wang pointed knee) and Yongquan (foot, toe force bending, the central recesses) Key Anrou some, while also focused Anrou waist while, for about a minute.