Morning exercise - long-distance running:
Running is the oldest and most primitive way of exercise, long-term running on the human body's cardiorespiratory function are very powerful help, better because the long-distance running can be sustained fat-burning, which can achieve the purpose of weight loss. It can achieve the purpose of weight loss, many middle-aged and old people and young people will feel that this is a kind of very can exercise the body movement.
Morning Exercise - Square Dance:
My first contact with the square dance is to follow my parents, I saw them very simple to walk, move their arms and legs, thought how simple a movement ah, but I personally followed my parents to dance, although the action is very simple, but can let you out of the house. It's very simple, but it can make you sweat a lot, exercise your body's coordination, and it's a very good exercise program for the middle-aged and the elderly, and of course it's also the favorite of the majority of women.
Morning Exercise - Basketball:
Basketball is a sport of confrontation, of course, this is the men's favorite, because regardless of age, as long as you love to play basketball, will be regarded as a friend, a brother, only a brother under the basketball court, no enemy on the basketball court. There is no enemy on the basketball court, so this sport is also very popular, the excitement of scoring, the charm of stealing, the speed of the breakthrough, the power of the end of the cap, enough to make you fall in love with this sport.
Morning exercise - playing Tai Chi:
Tai Chi is an ancient sport, a long time exercise can be strong and healthy, on the body of the gas can be cultivated, but there must be a special teacher to teach, we follow together, so as to achieve the exercise of the Purpose, such an ancient boxing, now after innovation, more suitable for middle-aged and old people to exercise, if the morning exercise to play Tai Chi, more can play their own young good mood.
Morning exercise - playing badminton:
For many people, badminton is not an unfamiliar sport, but badminton will really play a few of them? However, exercise is not a professional game, the morning if the couple, brothers, friends two play a little badminton, sweat, go home a punch, the feeling is not very beautiful ah, as long as the exercise, there is always suitable for your field, who is the king of the ball is beckoning to you, do you think so?
Morning Exercise - Playing Table Tennis:
Ping Pong is known as China's national ball, playing table tennis also accounted for most of the number of people in China, so it does not seem to be tired of the sport, if it is full of wrestling, buckling, pumping the ball and other difficulties, but also will add a lot of So table tennis is also a good sport to play.
Morning Exercise - Yoga:
Summer mornings there will be a special teacher in the square to teach people to practice yoga, accompanied by the feeling of the birds and flowers in the morning, yoga is more able to calm your mind, purify your soul, so that you better have a good body.
What are the suitable morning exercise programs 2
Eight fitness method is a fixed-step moving gong method circulated in our country's folklore, a full set of **** 8 actions, each action try to pull the body to the maximum.
Clinical evidence shows that the fitness ball has a significant effect on the treatment and prevention of hypertension, neurasthenia, cervical spondylosis, and many other chronic diseases, benefiting the prevention and treatment of neurological diseases of the hands and arms.
Standing pile work is an effective fitness exercise in China's folklore, its main role can make the central nervous system rest, strengthen blood circulation, promote metabolism, improve the body's immune system, on people's health and prevention of a variety of chronic diseases, have a good effect.
Morning exercise eight fitness method
Eight fitness method is a folk tradition in our country, a fixed-step action method, a full set of **** 8 actions, each action try to pull the body to the maximum. Each time with 5 breath (i.e., exhale and inhale 5 times) to complete, not only on the bones and joints have a good role in strengthening the prevention and treatment of respiratory, digestive, cardiovascular system disorders also have obvious prevention and treatment effects. The specific morning exercise method is as follows:
Double dragon out of the sea: two hands (palm down) forward flat, up to shoulder height, and Xu Xu deep inhalation.
Two Tigers Submerged: reverse palm (palm up), hands back to the mid-axillary line to the back to unfold, the head tilted back to the maximum, and exhale slowly. When the hands unfold backward, be careful not to lift the chest, so that the sternoclavicular joints backward and outward. It is good to feel soreness when doing this action.
Straight to the sky: move your hands forward to your chest, close your palms, press your right thumb on your left thumb, and then gradually raise it to the top of your head. Both elbow joints should be as straight as possible, and when the hands are lifted, the toes of the feet will be lifted to the maximum, and inhale slowly.
Bottom of the sea Mingtang: Hands together palm, Xu descending, to the occiput and then through the back of the ear, divided palm until the chest, and then to the fingers of the reverse palm downward, head upward and backward to the maximum, slowly bending over, gradually and gradually, and strive to press the palms of both to the ground. Exhale slowly.
Embrace the moon in the bosom: bend over and gradually rise, palms forward, to the sides of the circle, the reverse palm (and with Xu Xu inhale), and then close the hand to the chest, the hands of the fingers of the reverse palm, palms upward, with a slow exhalation.
Lift the sky: slowly lift both hands to the maximum, elbow joints as straight as possible, such as double palm jack. Tilt your head back, look at the back of the palms, then split your hands into palms and slowly lower them to the sides of the body (with a slow exhalation).
Three plates on the ground: both hands forward to shoulder height, palms forward, and then bend the knees and squat (with Xu Xu inhale). This action requires that the hands and torso, torso and thighs, thighs and calves are at right angles as far as possible.
Pilgrimage: Stand up slowly with your hands hanging down naturally. Exhale slowly.
This eight-phase fitness method is practiced 1~2 times a day in the morning, each time for 15~20 minutes.
Morning exercise fitness practice ball method
Fitness ball practice method is simple, strong body effect is very prominent. It is through the activities of the fingers, dredge the meridians, adjust the blood, strengthen the five organs, through the meridians on the acupuncture points and the heart of the stimulation of the Laogong point, play the regulation of the central nervous system of the brain, with the promotion of appetite, lower blood pressure, brain, improve sleep, enhance the role of physical strength, long-term adherence to the body, get rid of the disease to prolong the life.
Clinical evidence, fitness ball on the treatment and prevention of hypertension, neurasthenia, cervical spondylosis and many other chronic diseases have significant therapeutic effects, beneficial to the hand, arm neurological diseases. Prevention and treatment. Because the hands of the palm and fingers and organs inside and outside the body are closely linked to the body organs in the hands of the reflex points (or called projection zone), ten fingers to pull the ball to cause the ball to the palm of the hand of a number of parts of the massage stimulation, ten fingers of the activities of the hands of the major meridians and fingers related to a number of organs. Therefore, the fitness ball seems to be a local sport, in fact, is a systemic fitness exercise. Selection of fitness ball, mainly based on the size of the palm, the general practitioners, in order to small, small appropriate, to be skilled in technology, can increase the number of models or increase the number of balls.
Single ball rotation and throwing: single-handedly take a fitness ball, in the hands of the rotation, do to the left or right direction of the rotation. You can also do upward and downward rotation.
One-handed ball to do upward light throwing action, so that the ball out of the palm of the hand and then catch, to increase the sense of space and time. One-handed rotation and throwing is the basic movement of the first practice, each hand can hold a ball at the same time to practice.
Double ball rotation: hold two balls in the flat of one hand, and use your fingers to pivot the ball to the left or right. You can also rotate up and down. Both hands can hold two balls each to practice, which is the most commonly used method.
Three-ball rotation: hold three balls in the flat of one hand and rotate them only to the left or right. Practice alternating between the two hands.
Four-ball rotation: three balls in one hand, with one ball on top for extra weight, rotate to the left or right, alternating between hands.
Two-handed ball rolling: one hand to support three balls or four balls into a string, two hands to have the appropriate distance and height, from one hand to the other hand roll down.
One-handed double ball toss: one hand to two balls, upward throw up one, when the ball falls and then throw up another ball, the first thrown ball to catch in the hand, leaving only one ball in the hand, the other ball in the air above the hand repeatedly thrown, repeat the exercise.
Morning exercise staking method
Standing stakes Gong is an effective fitness exercise in China's folklore, the main role of which can make the central nervous system to rest, strengthen blood circulation, promote metabolism, improve the human body's immune system, and people to strengthen the health and prevention of a variety of chronic diseases, all have a good effect.
Pine and quiet nature
Pine on behalf of relaxation, not only the whole body to relax the muscles, but also to relax the spirit of practice. The quietness should be achieved by removing all distractions and making the whole mental activity into a quiet state. Natural that is to say, do not force the practice of qigong, seek its natural, especially breathing.
Posture
Standing Pile Gong body style has a variety of, according to the posture of the upper and lower limbs, the style of high and low, can be divided into the basic style (double style, single style), resting style (pocket style, sticking to the waist style), high style (under the press style, lifting the bag style, the ring embracing the style, the front bracing the style), in the middle of the style and the low style, and so on. Focusing on the double pose in the basic morning exercise.
The double basic style is the most basic form of standing pile work, except for the serious weakness of the body, everyone can exercise. When practicing this form, the height of the posture is about one fist lower than when the body is standing upright.
Requirements
When practicing, the mind is quiet, natural breathing, relaxation of the body and mind; two feet parallel to each other, shoulder width apart; two knees slightly curved, slightly inward buckle; two feet on average, such as the tree roots, to avoid all the weight on the heels, waist and spine straight, Shu put upright; two hips inward, loose shoulders and virtual armpits; two arms slightly curved, naturally drooping a little bit outward; head and neck are straight and flat look, and the head and neck are straight and flat look. The head and neck are straight and level, the neck is relaxed and the breathing is natural. If you practice in the morning according to this posture, the practitioner will have a relaxed and comfortable feeling, like the standing of the pine.
Note
To carefully understand the movements and essentials, and to exercise step by step. First-time practitioners are advised to practise double basic styles first, and not to mix several different kung fu styles together to avoid confusion. The first thing you need to do is to get your hands on a good amount of exercise. Generally speaking, the amount of exercise is related to the time of piling, the height of the asana and the amount of body support (i.e. the weight of the practitioner). The amount of exercise is relatively small when the piling time is short, the asana is high and the amount of support is small, and vice versa. As a morning exercise, 1~2 times a day, 20~30 minutes each time can be practiced, the length of the practice time should abide by the principle of gradual progress, do not force. Before practicing, you should eliminate urination and defecation and loosen your clothes and belt; do not practice on an overfilled or empty stomach. After practicing, you should slowly do the closing movement. Slowly straighten the knees, step in place for 1~3 minutes, or use both hands to slap the lumbosacral region 15~20 times. First-time practitioners, after standing for 3~5 minutes, both knee joints gradually feel hot or vibration, if it is difficult to bear for a while, you can stand up and rest for a few moments, and then continue to squat. The old and weak should not be hard, in order to prevent the loss.
What are the suitable morning exercise programs3
1, favorable lung and intestinal function, strong abdominal and hip muscles
Preparation: stand up, feet together, shoulders up.
Hands stretched out behind the back, big fingers clenched (left hand on top), index finger down, the center of gravity on the soles of the feet, knee force bends, abdominal muscles tight, slowly lean forward, the lower the better, they have to feel good can. Hands up, let the fingers point to the ceiling, back to the ready state, change the position of the hands and do it again.
2, "heating" the muscles, accumulate strength
Preparation: standing, toes slightly apart, heels together. If you have better stamina, your feet can also be shoulder-width apart.
Stand on your tiptoes, pay attention to the smoothness of the body, raise your hands from both sides, palms facing each other, tighten your hips and lift your chin slightly. Return to the ready state and do it again. A day's work is in the morning, whether it is for students or for office workers, the morning is the most elite time part of the day, in fact, for the female compatriots who want to exercise is no exception. Morning exercise can not only help you improve the mental state of the whole body, but also effectively help you adjust your thoughts, improve work efficiency. In fact, not only the morning exercise is good, the evening exercise is also very good oh. What are you waiting for, follow along and do it.
3, improve blood circulation in the pelvis, promote gastrointestinal function, develop back, shoulder and calf muscles
Preparation: stand, palms of the feet together, feet and back to be straight, hands above the head, palms facing inward. Tighten the muscles of the abdomen, leaning forward as slowly as you can as long as you don't feel your hamstring tendons stretching, and hold your hands from behind on your thighs and, if possible, on the belly of your calves. Hold your left hand over your right hand with your forehead to your knee (or thigh). Return to the ready position, change hand positions and do it again.
4. Consolidation of the cardiovascular system, spine, back and gluteal muscles
Preparation: sit on the ground, feet crossed, left foot on top of the right, back straight, hands also crossed, again left hand on top of the right hand, the surface of the knee lifted up just by the back of the hand cradled.
Tense your abdominal muscles and slowly lean forward until your head touches the floor and your knees fall flat. Return to the ready position, change the position of your hands and feet and do it again.
5. It has a favorable effect on the functioning of the liver and gallbladder, and also relaxes the muscles of the neck
Preparation: All four limbs on the ground. The center of gravity rests on the bent right foot and the left foot is straightened back.
With your hands on either side of your knees and your back bent, slowly turn your head to your right shoulder and look back, staring at the stretched out back muscles. Return to the ready position and do it again in a different direction.
6, strong abdominal and back muscles
Preparation: sit facing the wall, knees bent, feet on the ground, hands bent at the elbows, support the ground from behind.
Lift your knees against your chest, straighten your hands, straighten your feet up, straighten your palms, keep your eyes on your toes, and keep your body as close to your thighs as possible. Keep your chin close to your knees. Return to the ready position and do it again.
7, facial care morning exercise
If you do not want to make their facial skin sagging, and do not want to resort to cosmetic surgery and drugs, you may wish to do a set of facial morning exercise every day. Wear a loose shirt that doesn't cover your neck, gently apply a skin care product to dry skin on your face, sit in a chair, lean back, and begin to breathe in through your nose and out through your mouth.
Method: Take a deep breath in, then forcefully blow the exhaled air into the wings of your nose. The exhalation should be like this: exhale through the right corner of the mouth, the left corner of the mouth is closed; then exhale through the left corner of the mouth, when the right corner of the mouth is closed. Inhale slowly and y, delaying the breath for 3 to 4 seconds. After puffing out your cheeks, force the inhaled air to come out through your closed lips.