If you are busy with work or something on business, you forget about fitness. People should try not to let this happen. In fact, 20 minutes can fully mobilize the body's muscles.
The one-year plan is spring. All things are revived and the air is fresh. In spring, people are prone to committing “spring storms.†If you strengthen active fitness activities at this time, you will be able to overcome the "spring storm" and make people feel more energetic. However, some white-collar workers feel that their work is too busy and they do not have time for exercise. The following is a recommendation for some office "micro-sports" to save time and effectiveness.
1 , super effective ways to relieve fatigue - extend your body
With his hands behind his back, he grasped his hands and headed his head backwards. At the same time, his hands struggled backwards to make Xiao Feiyan's movements. This action not only has the effect of fitness, but also can exercise your shoulders and relieve sleeplessness!
2. Use your own strength to exercise.
Earth's gravity is everywhere and can be used for fitness. The resistance caused by your own weight can exercise your muscles anytime, anywhere. For example, push-ups, doorframes that stretch on horizontal bars, and walking around at work are all good exercises.
3. Several very simple ways to promote blood circulation in the brain
Head and shoulder movements not only help to eliminate fatigue, promote blood circulation in the head, maintain a good-fit posture, but are also an effective means to prevent cervical spondylosis. Head buckling, head pitching, head circling, and shoulder swaying are groups of 5 consecutive times. Each day is best once every half an hour.
These are relatively static exercise and fitness. Such a method is simple and maneuverable. Simply get more energy and a healthier body, why not do it!
4 , often move around.
A Mayo Clinic study in the United States found that the body can withstand the same sitting posture for a time limit of 20 minutes, after which it can cause discomfort. It is recommended to stand, stretch, or move about every 15 minutes, and change the sitting posture for at least 30 seconds.
5 , often look and blink.
In order to prevent dryness and fatigue of the eyes, the focal length of the eye should be constantly changed. Looking far away or frequently blinking, it helps keep the eyes moist.
Exercise in the spring is stressful. Improper exercise may cause some diseases:
1 , choose the right sports
In the spring, it is mainly exercise that enhances cardiopulmonary function, such as walking, climbing, jumping rope, square kite, jogging, spring tour, Tai Chi and so on. Among them, walking is simple and easy, and it can be preferred. The amount of exercise can be self-regulating and suitable for any age group.
2 , should not be carried out suddenly, do not do unprepared exercises
Middle-aged and old people loosen muscles after the morning and their joint ligaments are stiff and their limbs are not in coordination. Therefore, before the exercise, the body should be gently moved, the waist should be moved, the muscles should be loosened, the active joints, the hands, face and ears should be exposed to the outside. In order to promote local blood circulation, in order to improve the excitement of sports, to prevent accidental injuries caused by sudden exercise and sprain.
3 , pay attention to exercise intensity
The purpose of the spring practice is to strengthen the body through exercise, without the need for intense exercise to avoid adverse effects on the human body due to excessive activity and loss. The intensity of exercise should generally be reasonable after an hour of exercise. Spring exercise should not be excessive sweating, just sweating on it, but also immediately wipe dry sweat at the end of the exercise, put on clean clothes to prevent cold.
4 , fog days should not be exercise
Fog beads contain a lot of harmful substances such as dust and pathogenic microorganisms. In the fog, people's breathing speeds up and deepens with the increase in exercise volume, and it inhales a large amount of harmful substances in the mist, which in turn makes exercise an invisible killer, causing harmful substances to harm the respiratory system and causing breathing difficulties. , chest tightness, heart palpitations and other adverse symptoms, pathogens will take advantage of, and endanger human health.
5 , not mouth breathing
To learn how to suck and breathe, exercise should develop the habit of breathing with the nose, because the nose has a filtering effect on the air, so that the trachea and lungs are protected from dust and germs.
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