Exercise in the morning video, the body is the foundation of our life, so exercise in our life is conducive to enhancing the body's immunity, and many people will choose morning exercise, morning running is a very good choice. Let's share a video of doing exercise in the morning.
Morning exercise video 1 1, waist and leg movements: 90 degrees and 180 degrees.
Function: increase body flexibility, abdominal contraction and muscle extension. But do your best.
2. Shoulder movement: shrug your shoulders and shrink your head.
Function: Eliminate shoulder pain.
3, hand and foot movements: the right hand pulls the left foot.
Function: Enhance cardiopulmonary function and body flexibility.
4, eye movement: look up and down, look left and right.
Function: Eliminate eye fatigue.
5. Stretching exercise before exercise
Function: Exercise to warm up and avoid sports injury.
Step 6 stretch
Function: Promote blood circulation and relax tense muscles.
7. Worktable movement: soft reproduction
Function: Restore and keep the body soft.
8. Squatting and stretching
Function: strengthen waist strength, exercise toes, improve body balance and strengthen visceral function.
Morning exercise video 2 1, supine lateral flexion
Lie on your back in bed, lift one hand upward, bend your upper body sideways, straighten your lower limbs hard, and bend left and right 6~8 times each, which can exercise your waist and abdomen strength.
2, the stomach.
Lie on your back, straighten your legs and take a deep breath. When inhaling, the abdomen stands up strongly, and when exhaling, it relaxes. Breathing and inhaling once can be done 10 times, which can enhance abdominal muscle elasticity, prevent abdominal muscle relaxation, lose weight and strengthen gastrointestinal digestion function.
Step on the soles of your feet
Lie on your back and rub the soles of your feet alternately with your heels to make them feel warm. After kicking the soles of the feet, it can promote the blood return of the whole body, and has the effects of activating meridians, strengthening the spleen and stomach, and calming the nerves.
Step 4 stretch
When sleeping, the body often assumes a flexion posture. After waking up, cross your hands on the bed, reach over your head, straighten your toes, stretch your body, and take a deep breath. Doing this 4~6 times repeatedly will help to eliminate human fatigue and double the spirit.
Step 5 turn your head and bend your ankles
Insufficient blood supply to the head can make people dizzy. Wake up in the morning, lie in bed and turn your head left and right for 8~ 10 times, which can relieve dizziness. At the same time, ankle flexion and extension 10~20 times can make lower limbs move.
6. Cat's body
Lie prone on the bed, spread out your hands, straighten your legs, pout your hips, and bow like a cat's back. Repeating for more than a dozen times can promote the smooth flow of qi and blood throughout your body and prevent diseases such as backache and backache.
Morning exercise video 3 1, twist.
First of all, your feet are shoulder width apart, and your spine is the central axis. Imagine yourself as a rope, relax your hands, and then start to rotate your body, so that your heel can leave the ground slightly with the rotation, and it is comfortable to rotate your body. Remember to cooperate with breathing and count it as a multiple of 6. Doing so can relax your hands and shoulders.
2. Lift your legs.
In the process, one foot touches the ground and the other foot is lifted to the thigh parallel to the ground. If you can, you can lift it higher. Touch your toes with your hands, then close your eyes and keep your balance. It takes more than 10 seconds to do it once, and it can be done 3-5 times a day. Doing so can increase flexibility, balance and coordination, and also promote blood circulation in the legs.
3. Scroll.
When lying on your back, bend your knees and ankles, grab your feet with both hands, roll your back, and roll back and forth at least 12 times with breathing. If you are thin, you can put a cushion under it. Doing so can improve the blood flow of the spinal cord and relieve stress and fatigue.
4. Hummingbird.
Lie on your back with your left hand on the right shoulder lock and your right hand on the left shoulder lock, just like hugging yourself. Your back will bow a little at this time. At this time, I began to roll my back left and right. This action can be done after the last tumbling action, and breathing, at least 12 times. Doing so can relax the spine, especially between the shoulder blades.
Step 5 stretch.
In the supine position, stretch your fingers as far as possible towards your head and straighten your feet. In the toe-pad posture, extend your feet as far as possible, as long as you feel comfortable. Doing so can relax the whole body. It is recommended to do it after rolling and hummingbirds.
6. candles.
Lie on your back, lift your feet up and reach the ceiling as far as possible. The whole back, waist and buttocks should be lifted off the ground. You can support them at the waist with your hands to maintain balance, but the muscles in your neck should be relaxed. This action only needs to last for a while. Doing so can improve cerebral blood flow, improve memory and intellectual performance, and reduce fatigue.
7. Lift your body with your knees.
First of all, the abdomen touches the ground, the forearm supports the ground, and the elbow is bent at a 90-degree angle, so that the trunk leaves the ground, the shoulders are relaxed, and the toes are on the ground. Then, put your elbows deep, lift your body higher, and then return to the starting position. Doing so can strengthen the back and make the spine more flexible.
8. Baby style.
Bend your hips and knees, put your feet under your hips, put your knees together, and put your torso above your thighs to make yourself as round as possible. Or simply put your hands forward and relax completely, and keep it for a while. Doing so can relax the back, stimulate the digestive organs and prevent calcium from depositing on the knees.
9. distortion.
Sit on the ground, put your left foot on the knee of your right foot on the right side of your body, bend your right knee, put your foot on your left hip, and turn your body and head to the left. If you are nervous, you can press your knees with your hands to fix them. Do it alternately on both sides. Doing so can improve the flexibility and toughness of the spine, stretch muscles and prevent back pain.
10, bending.
Standing posture, feet spread about twice the shoulder width, hands spread to the side, lift parallel to the ground. Touch your knees first, do it alternately on both sides several times, and then return to the starting position. Then bend forward and down with breathing, touch your left ankle with your right hand, and do it alternately on both sides, and finally return to the starting position. Doing so can strengthen the muscles of the spine and waist.