For female friends with busy schedules, it is a luxury to go outdoors or go to the gym. The following small series introduces you to the “one acre and three inches” at home, and conducts simple fitness activities during morning exercises. The slimming effect is also good. Let's take action together.

First, after getting up in the morning, the washing is finished, the brain is awake, you can wear pajamas, wear slippers, face the south, smile a little, stand with your feet and shoulders wide, relax your upper body, slightly lower your lower body, gently grasp the toes. Look both eyes.

Second, the head activities: head to the tip of the pen, use the idea to transfer the head to write two words "longevity". These two words can be written twice, and then the head is rounded around the two words, first in the direction, then in the opposite direction, 2 times, the above actions are slower, do not seek impatience, but seek stability, time is about 2 minutes .

Third, chest expansion activities. The posture is unchanged, the legs are slightly bent, and the two arms are flattened forward by the chest (the palms are pointed forward ) , and the lower heads contain the chest. Straighten your legs and swing your arms back to the side ( palm back ) and raise your head. The two legs flexed and stretched once, the two arms were flattened and the back was shaken once (the heart was down ) , and then retracted. The time was about 1 minute. The movement should be slow, and the chest should not be too violent and moderately strong.

Fourth, cross the palm. The standing position is unchanged, the two hands are drooping, the two palms are crossed, the palms are facing the abdomen, and then the two arms are opened to the outside. The degree of opening is determined by each person's naturalness. The speed is not fast. After opening the arm, the arm is closed. Return the palms to the cross for about 1 minute.

Five, double palms rounded. The two palms are about 10 cm in length , maintaining this distance. The heights of the two palms are flat with the waistband of the pants, which is equivalent to the height of the "pulse" of the Chinese medicine practitioner. The distance between the two palms is constant, and then the upper arm drives the arm for circular motion. First round draw body slightly to the left, ring 20 clockwise, counterclockwise draw ring 20, let the body back to south facing forward, each of the reverse direction round draw ring 20, and then after turning the body to the left, continue as described above In the reverse direction, the circle is rounded by 20 laps. In this way, a total of 120 laps are circled for about 3 minutes.

Sixth, the lunge expansion method. One foot is in front, one foot is behind, and it is in a lunge-like standing position. Then the two arms are stretched out, the palm of the hand is slightly gripped, and then the chest is opened and closed. The movement is slow, so that the chest The expansion of the lung capacity increases the oxygen absorption, and the two legs and the lower limbs cooperate with the upper limbs to open and cooperate with the two legs in tandem, so that the upper and lower limbs and ankles can be exercised. After the completion, the two feet will be exchanged for another chest expansion. The above is about 2 minutes.

Seven, relax and organize and end. The time is about one minute. The method is to rub both hands, before and after the body, especially the Zusanli ( located under the knee joint, the lateral sacral ligament, that is, the lateral knee under the four lateral fingers ) and the Yongquan ( foot sole, five-toed flex , the central recess ) focus on the squatting, and the waist is also focused on the squat for a while, about one minute.

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