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.
Middle-aged people’s bodies are starting to go downhill, and it’s important to take better care of yourself 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 turn, 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 can 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 feet has the effect of activating the meridians, strengthening the spleen and stomach, and calming the mind.
Replenish energy for 5 minutes.
Working long hours at a desk or computer, often dizziness, back stiffness, this 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, just 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, lean your upper body down to the horizontal, hold the right side of your waist with your left hand around your back, press down with your right hand along your left leg, and then switch sides.
4 minutes of bedtime shaping.
If you are women who focus on their body shape, teach you two bedtime shaping exercises.
Lean waist: lie flat, legs bent at the knees, feet on the ground, while lifting the upper body and right leg, left elbow touching the right knee, eyes on the right knee; return to the starting position; then simultaneously lift the upper body and left leg, with the right elbow touching the left knee, eyes on the left knee. 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.
Four 10-minute daily weight loss method.
Recently, the United States senior fitness experts Freitag created a new fitness method that allows people to spend just 10 minutes at a time to lose weight. The specific method is, every morning 6:50-7:00, do a group of 10 minutes to enhance the vitality of brisk walking exercise; 12:20-12:30, do a group of 10 minutes to burn calories fast walking; 5:15-5:25 pm, do 10 minutes to exercise the strength of the exercise. 8:50-9:00 p.m., do 10 minutes of abdominal fat loss exercises.
If you want to lose weight, the recommended amount of exercise per week is: 5 groups of energy enhancing exercises, 6 groups of calorie burning exercises, 4 groups of brisk walking, 2 groups of exercises to exercise thigh muscles, 2 groups of exercises to enhance arm strength, 2 groups of abdominal fat loss exercises, a total of 21 groups of exercises.