Original Friends of Diabetes
People who are sedentary are prone to diabetes, how can exercise prevent diabetes? Professor Li Wenhui from the Department of Endocrinology of Peking Union Medical College Hospital will teach you a set of universal fitness exercises, which are suitable for everyone and all the time, regardless of the limitation of venue, time, age and physical condition, and can enhance both cardiorespiratory function and strength and flexibility. Can’t wait to see the video! This set of exercises is also suitable for diabetic patients to practice.
Action one: hands together towards the sky
Instructions: feet apart and shoulder width, hands together in front of the chest up to the highest stretch, feel the abdominal stretch, hold for 18 seconds.
Point: stretch your hands up to the highest point.
Effect: Awaken the sleeping muscles and stretch the abdomen.
Action two: body side stretch
Instructions: Feet shoulder-width apart, arms straight up, stretch your body to the side, feel the stretch in your back and waist, and hold for 18 seconds.
Point: stretch the body to the side.
Effect: Awaken the sleeping muscles and stretch the side of the body.
Action three: step in place
Instructions: Swing your arms dramatically, with your thighs parallel to the ground, and do it continuously for 1 minute.
Point: The swing of the arms should be as large as possible.
Effects: Exercise cardiorespiratory function and leg muscle strength.
Action four: cross under the high five
Instructions: Lift both arms flat to the side, lift your thighs upward while high-fiving with both hands under your hips, and do it 18 times in a row.
Key: thighs up as far as possible, lift to the highest place when the two hands high five, the body always stand straight.
Effects: Exercise cardio, leg and abdominal muscles, improve coordination.
Action five: water bottle forearm curl
Instructions: hands holding a mineral water bottle, palm facing forward, the feet step forward when the large arm does not move the small arm upward bending, do 18 times in a row.
Key: hands and feet to cooperate, the arms remain motionless.
Effects: Exercise the muscles on the front side of the arms, hand and foot coordination.
Action six: water bottle shoulder press
Instructions: carry the mineral water bottle on the shoulders, elbows facing forward (do not abduct), legs to the side when moving hands up to push the water bottle to the highest, do 18 times in a row.
Key: hands and feet to cooperate, arms straight up.
Effect: Exercise shoulder muscles, hand and foot coordination.
Action seven: deep squats in water
Instructions: hands held horizontally in front of the chest, feet shoulder-width apart, hips sitting back, waist straight, body squatting to thighs parallel to the ground, knees do not exceed the toes, and then restore the body upward, do 12 times in a row.
Key: toes and knees facing forward, knees do not exceed the toes, waist straight.
Effects: Exercise the buttocks and leg muscles.
Action eight: standing heel lift
Instructions: feet and shoulder width, hands on the waist, legs straight, heel up, mention the highest point after a short pause and then slowly put down, do 18 times in a row.
Key: leg straight, the heel to the lower when to slow.
Effect: Exercise calf muscles.