Relax on the balcony
If you do n’t have time to go to the gym, then we can choose to do fitness at home and the effect is just as good. Do n’t give yourself any excuse for not exercising. Let ‘s take a look at the fitness method on the balcony.
First, after waking up in the morning, after washing, the brain is awake, you can wear pajamas, wear slippers, face the south, smile slightly, feet and shoulders wide, relax your upper body, squat your lower body slightly, and gently grasp your toes., Looking away.
Second, head activity: Use the head as the pen tip, and use the idea to move the head to write the two words “longevity”.
These two characters can be written twice, and then make the head circle around these two characters, first go in the direction, and then make 2 turns in the opposite direction. The above movements should be slower. Don’t be impatient, but be stable. The time is about 2 minutes.
Third, chest expansion activities.
Posture is unchanged, legs are slightly flexed, both arms are flexed forward with the chest flexed forward (finger palms point forward), lowered with chest.
Straighten your legs, swing your arms backwards to the side and lift your palms backwards.
Flex your legs and stretch them once, flex your arms in front of your chest and shake them back once (the boxing heart is down), and then try again. The time is about 1 minute. Be careful of your movements.
Fourth, cross your hands.
The general posture remains unchanged, with both hands drooping, the two palms crossing, the palms facing to the abdomen, and then the arms open to the outside. Each of them should open at an appropriate degree of nature. The speed is not fast. After opening the arms, immediately retract the arms., Make the palms return to cross, the time is about 1 minute.
Fifth, draw a circle with both palms.
The palms are about 10 cm opposite each other. Keep this distance. The height of the palms is flat with the waistband, which is equivalent to the height of the “pulse” as traditional Chinese medicine says. Keep the distance between the palms and then move your arms in a circular motion.
First circle the body slightly to the left, 20 circles clockwise, 20 circles counterclockwise, and then return the body to face south, circle each 20 circles clockwise and counterclockwise, and then rotate the body upwards and continue as above.Make a circle of 20 turns in the forward and reverse directions. In this way, make a total of 120 circles in about 3 minutes.
Sixth, relax and organize and end.
It takes about one minute.
The method is to rub with both hands, before and after the body, especially the Zusanli point (located under the knee metatarsal bone, in the lateral depression of the metatarsal ligament, that is, the four horizontal fingers under the outer knee) and the Yongquan point (the sole of the foot, the five toes are bent hard), The central recess) Press the kneading point, and press the kneading point for a while for about a minute.
Seven, lunge expansion.
With one foot in front and one foot in back, take a long, slender posture, and then stretch your arms out flat, hold the hollow fist slightly with your palms, and then perform a chest expansion exercise with both arms opened and closed.The lateral expansion of the vital capacity increases the oxygen inhalation, and simultaneously the two ankles and the lower limbs cooperate with the flexion and extension of the upper and lower limbs, so that the upper and lower limbs and the replacement part can be exercised.
After doing this, swap the two feet for another chest expansion exercise.
The above is about 2 minutes.