Are you busy and have no time to exercise because of the pressure of work and family, and feel back pain all day long? Do you spend several hours a day on the bus and station to and from work, waiting with nothing to do? I believe you want to have time to exercise, and you are not willing to waste time waiting for nothing, then you can use the time to do some simple exercise, so you can wait for the bus at the same time, exercise the body, and do not have to take time to do exercise can have a healthy, you say you why not do it? 1, anal retraction This is a kind of exercise that can be done anywhere and anytime, and is also one of the most simple and will not interfere with other people’s exercise a good way. When you stand in the station or car, or even any time standing or sitting, you can shrink the anus, that is, your anus to lift hard, so do your abdominal muscles will also follow the contraction, do the number of times you can follow your own, free to do, not free to do. You should not underestimate the simple exercise of anal contraction, as long as you do this exercise regularly, you will not get hemorrhoids. And at the same time, the abdominal muscles also got a good exercise, you will not grow out of the general belly. In addition, as long as you adhere to this exercise, but also in sexual benefits, because the anal contraction will make the entire anal muscles have been exercised, to enhance sexual pleasure and prevent premature ejaculation are good. You see, an exercise method so simple and easy, and so many benefits to your health, why do not you try it? 2, the use of pulling hands to do exercise on the bus, if you have a seat, you may also be able to nap for a while, or comfortably look out the window for a while. But if you are standing, dozing will certainly be very uncomfortable, but what can be done? Here to recommend you a simple exercise method, you can use your upper puller to do some simple exercises. You can start with just thumbs hooked to the handrail, the other four fingers hanging in the air, and then with one foot on the ground, the other foot slightly raised, hanging in the air. When the car arrives at the next stop, you can switch to the other foot on the ground, the other foot hanging in the air. When you get to the next stop, you can use your index finger to hook the handle and release the other four fingers, again with one foot on the ground and one foot in the air. If you have to sit on many stops, you will take turns to hook the puller with five fingers and take turns to land on both feet until you get off. This exercise method will not make you feel very tired, but also allows your body to get a comprehensive exercise, as the saying goes: “ten fingers are connected to the heart”. Each finger is connected to different internal organs, so you use these boring time to exercise the fingers, and so on the whole body of the heart, liver, spleen, lungs and kidneys to do a good exercise, both to kill the boring waiting time, and exercise the body, how good, you do not hurry to try! 3, tighten the calf Once a medical expert image of the calf called the human “second heart”, why? Because the human calf is far from the heart, in general, the calf muscle can store a large amount of blood, and because of gravity, the blood flow back to the heart of the calf is very slow. So when you contract your calves tightly and loosely, it will speed up blood circulation and promote the return of blood from the lower limbs, especially the calves, to the heart, which is good for you to recover from fatigue. At the same time the calf tightening, calves, thighs and even abdomen, many muscles of the back will be exercised, these muscle exercise on your health is very beneficial. Please don’t forget to tighten your calf muscles when you are standing, you will definitely benefit. 4, rub your ears You rarely pay attention to your own ears, right? Do you know what else your ears are used for besides hearing sounds? There are many acupuncture points on the ears that can be used to treat some chronic ailments. Do you often see people with small white tapes on their ears, yes, that is the use of ear needles to cure diseases, and the effect is quite good. For your information, each point on your ears corresponds to a corresponding location on your body, so if you don’t have time for a full body massage, why don’t you use your free time to massage your ears? When you have nothing to do, use both hands to rub their ears once fully, when you feel the two ears are rubbed red, soft, you will also feel a lot more relaxed and comfortable body. You can also rest assured that the ears are made of cartilage, which is generally not fractured by you, so even if you put a little more effort into it, it does not matter much, you should fully pinch and knead every part of the ears as much as possible, so that the effect will be good! You can also use soap to clean your ears inside and out when you take a bath, and knead them while you wash them, you will feel very comfortable afterwards. 5. Knock on the teeth, stir the tongue Teeth and tongue are the key to your food entrance, as the saying goes: “Disease enters through the mouth”. Do you know how to make good use of them and protect them? I’m sure you brush your teeth and rinse your mouth every day, but did you know that tapping your teeth and stirring your tongue is also a good and easy way to exercise your health? Knocking regularly will not only make your teeth strong, but it will also help to clear your brain and stimulate saliva production. See, it’s another great habit that you won’t refuse. Stirring your tongue, that is, let your tongue in the mouth to each corner of the fullest massage, so that not only can remove your teeth residual food, but also can stimulate saliva secretion, the oral cavity is often kept clean and hygienic, you are less likely to get gastritis, nephritis and so on. Did you know that stirring your tongue is also good for preventing and treating cervical spondylosis, because when you stir your tongue, many muscles in your neck will also be exercised, and by stirring your tongue regularly, you will not get cervical spondylosis.