The American Journal of Prevention website recently introduced 14 simple exercise movements that can be done in 1 minute and can be carried out at any time and place, thus reducing people’s risk of developing diabetes. Especially for those who are already pre-diabetic or have parents with diabetes, these 1-minute exercises make sense to help you stay away from diabetes. For diabetics also effective Oh!
1.Sit up and stand up to exercise balance muscle
There is a direct correlation between whether or not you need help or how much help you need when doing this continuous movement and the risk of death. People who need more help to complete this action have a higher risk of death than those who can complete it on their own without external help.
Do this action once a day, you can enhance the strength of the muscle groups used for walking and balance.
2.Standing on one leg to practice balance
When brushing your teeth, waiting for the bus, in the subway or answering the phone, you can do the action of standing on one leg to balance, hold it for 30 seconds, and then change your leg to do it.
If your balance is good, try moving the lifted leg to the side or back and forth. This action can enhance the strength of the leg and pelvic muscles, improve balance and coordination, and reduce the risk of falling; it can also increase the bone weight of the legs and spine and prevent osteoporosis.
3.Side walk walking
Practice the right foot of the brain to the right side of the body to take a step, the left foot to follow the right foot, even do 21 times; then the opposite direction to do the same action. The reason for doing 21 times is that it is the number of times an ordinary person can complete in 1 minute.
Can exercise to a completely different muscle group than when walking normally, but also use different parts of the brain, help prevent dementia.
4.Bed board type exercise neck and back muscles
Lie with your back flat on the bed, with your heels and the lower side of the back of your head pressed firmly against the bed. Then, press the jaw toward the chest and arch the back upward; inhale and exhale before relaxing, and do 21 times in a row.
It can strengthen the back muscle groups, especially the upper back and neck, and is helpful to relieve neck and back muscle soreness.
5.Swimming on dry land
Exercise back strength face down on the ground, the arms and legs slightly off the ground, simulating the position of breaststroke, do 21 times. Can enhance the strength of the back muscles and help relieve constipation.
6.Jumping exercise
Exercise the legs to jump up and down on the ground 21 times. People with ankle, knee and hip problems should be more careful when doing this action, and the impact when landing should not be too strong. Can exercise the leg muscles.
7.Shoulder squeeze type
Relieve muscle aches and pains will push both sides of the shoulder blades together in the middle, hold this position for 1 second, then separate, do 21 times in a row. Can improve posture, relax the muscles of the upper back and relieve muscle pain.
8, swaying exercise abdominal muscles
Sit on the ground with your jaw against your chest; hug your knees together, close to your torso; slowly turn your body backwards with your spine bent; then turn back. Do 21 times in a row.
This action can exercise the abdominal muscles and keep the spine flexible.
9, arm extensions to eliminate hip fat
Hands behind the head to hold a heavy object, straighten the arms, lift the weight over the head, lower, and do 21 times in a row.
Can exercise to triceps, enhance the upper back, shoulders and arms muscle strength, eliminate arm fat.
10.Bend knee squat to improve balance
Stand with your feet together, bend your knees slightly, slowly do a deep squat, then stand up and repeat 21 times.
Can enhance the strength of the leg muscles and improve the balance of the body.
11.Bend backward to improve body posture
Lie face up on a fitness ball, with your upper back pressed against the surface, and turn backwards; every time you turn backwards, raise your arms above your head; when you turn forward, lower your arms. Do 21 times in a row.
Can exercise to the upper back muscles, improve the body posture.
12.Hanging to strengthen the hip muscles
Grab the bar with both hands and keep your body perpendicular to the ground. If you are strong enough, you can complete 21 pull-ups in 1 minute.
The hanging pose can lengthen the spine and strengthen the arm muscles.
13.One-armed pull-ups to slim your waist
Hold a heavy object (iron ball, heavy book or bottle filled with water) with one hand, lift it up as high as possible, feel the body side get fully stretched, do 21 times in a row, then change the other arm to do the same action.
Can enhance the muscle strength of the arms, but also to slim the waist.
14, swing back and forth type exercise arm muscles
Put a heavy book (suggest books similar to the modern Chinese dictionary) in between the two hands to move back and forth smoothly 21 times.
Can enhance the muscle strength of the back and arms.
If you see this article, be sure to choose a few moves that suit you, do it every day Oh, remember to give us feedback after feeling the changes in your body!