Balcony 10 minute fitness morning exercise for men and women has many skills for us and is of great significance to our health. Different morning exercises have different ways. The following is the introduction of slimming balcony for men and women 10 minute fitness morning exercise method.
Slimming balcony for men and women 10 minute fitness morning exercise method 1 First of all, after getting up in the morning and washing, your brain is clear. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder width, relax your upper body, squat slightly in your lower body, scratch the ground with your toes and look down at your eyes.
Second, the head activity: with the head as the pen tip, use the mind to mobilize the head to write the word "longevity". You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.
Third, chest expansion activities. Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.
Fourth, cross your palms. Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
Fifth, draw a circle by hand. Palm relative to about 10 cm. Keep this distance. The height of the palm is the same as the height of the belt, which is equivalent to the height of the pulse in traditional Chinese medicine. Keep the distance between the palms constant, and then drive the arm and the upper arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.
Sixth, lunge chest expansion method. Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then do chest expansion with your arms open and closed. The action should be slow, so that the lung capacity of chest expansion can be increased and the oxygen intake can be increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.
Seven, relax finishing. It takes about a minute. The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.
Balcony slimming men and women 10 minutes fitness morning exercise method 2 warm-up action
After getting up in the morning, go to the balcony, face the window, smile slightly, stand with your feet shoulder-width, relax your upper body, squat slightly, scratch the ground with your toes, look down at your eyes and breathe fresh air.
Head movement
Take the head as the "pen tip" and drive the head to write the word "longevity" with thoughts. Write it twice, and then turn your head around these two words, clockwise and counterclockwise. The above actions should be slow and don't be impatient. The time is about 2 minutes.
Chest expansion exercise
Keep the standing posture unchanged, slightly bend your legs, bend your arms horizontally through your chest and lift them forward (fingers crossed forward), and bow your head with your chest. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate. The time is about 1 minute.
Cross-swing the palm
Keep standing, hands drooping, palms crossed, palms facing the abdomen, and then open your arms outward, depending on your comfort, and the speed is not fast. Immediately after opening your arms, close your arms and cross your palms, about 1 minute.
Draw a circle with two arms.
Palm relative to about 10 cm. Keep this distance, the height of the palm is parallel to the belt, and then the upper arm drives the forearm to make a circular motion. Turn your body slightly to the left first, turn your arm clockwise and counterclockwise for 20 times, then turn your body right, turn your arm clockwise and counterclockwise for 20 times, and then move forward, turn your arm clockwise and counterclockwise for 20 times, *** 120 times, about 3 minutes.
Lunge chest expansion
Stand with one foot in the front and one foot in the back in a lunge, then spread your arms horizontally, hold your hollow fist in your palm slightly, then do the chest expansion with your arms open and closed, and slowly, do the flexion and extension with your arms back and forth to exercise your upper and lower limbs at the same time, and then do it in the opposite direction for about 2 minutes.
Finishing action
Rub your hands and press the main points of your body for about 1 min.