I always hear working people say “I’m too busy to work out”. It’s true that exercise takes time, but if you have the will, you can turn it into zero. Today, we will introduce several fitness methods to time the minutes, you can also choose according to personal needs to find the right combination of fitness for you. Don’t use the lack of time as an excuse, these exercises can not take up much of your time. 8 minutes before waking up in the morning The physical function of middle-aged people is starting to go downhill, and it is very important to strengthen self-care on a daily basis. If you don’t have enough time, you can make full use of the time before you wake up to work out. Finger combing for one minute: Use both fingers to comb from the forehead to the back of the head, in order to enhance blood circulation in the head. It can prevent vascular diseases in the brain and also make the hair dark and shiny. Rub the ear chakras for one minute: use both fingers to rub the left and right ear chakras until they are hot, this will unblock the meridians, especially for tinnitus, dizziness and forgetfulness. Rotate the eyes for one minute: the eyes can run clockwise and counterclockwise, which can refresh the mind and wake up the eyes. Knock on the teeth and roll the tongue for one minute: knocking on the teeth can make the teeth and gums live and healthy teeth; rolling the tongue can make the tongue move freely and increase its sensitivity. Thumb rubbing nose for one minute: rubbing the nose with both thumbs up and down can prevent nasal congestion and runny nose caused by cold in the morning and prevent colds. Extend and flex the limbs for one minute: through the extension and flexion movement, so that the blood quickly back to the whole body, supplying sufficient oxygen and blood to the heart and brain system, and enhance the flexibility of the limbs and joints. One minute of abdominal lifting: repeated contraction, so that the anus is lifted, can enhance the contraction force of the anal sphincter, to promote blood circulation and prevent the occurrence of hemorrhoids. Stomp on the feet for one minute: alternately stomp on the feet with both heels to make the feet feel warm. Stirring the heart of the foot has the effect of activating the meridians, strengthening the spleen and stomach, and calming the mind. Replenish energy for 5 minutes in front of the desk or computer for a long time, there will often be dizziness, back stiffness, which is the body needs to relax the signal. At this time it is best to put down the work at hand, do the following set of gymnastics, only 5 minutes, to help you stretch the body, replenish the volume. Body stretching: body upright, legs apart slightly wider than shoulder width, the fingers of both hands crossed. First palms down, straighten your arms and press your palms downward; then raise your arms above your head, change your palms upward and stretch your arms upward. Upper arm stretch: Raise both arms up, palms facing each other, then bend at the elbows. First, hold the left elbow with the palm of your right hand and stretch to the right; then switch to hold the right elbow with the palm of your left hand and stretch to the left. Body side stretch: Cross your right hand, stretch your left hand upward, then bend your body to the right side, then switch sides. Chest and shoulder extension: Spread your legs apart, lean your upper body down to the horizontal, lift your arms backward to the top of your back, cross the fingers of both hands, palms down, and stretch backward with force. Leg stretch: Spread your legs apart, tilt your upper body down to horizontal, hold the right side of your waist with your left hand around from behind, press your right hand down with your left leg, and then switch sides. Shape up 4 minutes before bedtime If you are a woman who focuses on her body shape, teach you two shaping exercises before bedtime. Lean waist: lie flat on your back, bend your legs at the knees, land on your feet, 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 with your eyes; return to the starting position; then lift your upper body and left leg at the same time, touch your left knee with your right elbow and look at your left knee with your eyes. Alternate sides and hold for 1 minute, or as much as you can. This group of movements has a good effect of thin waist, can enhance the strength of the waist. Thin legs: lying flat, both legs clamped 45 degrees bent knee cover in the air, the left leg bent to the maximum, the right leg try to stir up the leg, the back of the foot always keep the hook foot state; then the right leg down bent to the maximum, the left leg try to stir up the leg. Repeat the same action. Practice every night, at least 3 minutes each time. The main point of the action is to keep the two legs always clenched, which is good for stretching the inner thigh muscle line; hooking the back of the foot tightly, which is good for stretching the calf muscle line.