In order to cooperate with epidemic prevention
Recently, many citizens have been quarantined at home
then we should
How to do scientifically effective at home
What about exercise?
Today I recommend it to you
A set of “Scientific Fitness 18 Laws” exercise skills
You can understand it at a glance, learn it, and practice it effectively
Practice now!
01
lazy cat arched back
The back of the arm chair is arched and the back is not tired by stretching the spine
Stretching like a cat, the shoulders are relaxed and not tired
Improve thoracic spine flexibility
Improve shoulder discomfort and prevent hunchback
Prevent and delay shoulder and waist strain
02
four-way nod
Four-way head point exercise for neck and shoulders
The action is very simple and expensive, and it is practiced every day
Relax neck muscles and improve shoulder and neck discomfort
Prevent cervical spondylosis
03
Angel against the wall
Back against the wall with arms outstretched
Stick to the wall slowly and slowly return to the original state
Improves shoulder mobility and scapular stability
Relieve shoulder and neck tension
04
butterfly spread wings
The elbows should be raised in place and tightened inward. Don’t be tired.
Spreading its wings like a butterfly, improving breast and hunchback
Improve scapular stability and improve rounded hunchback posture
Improve shoulder strength and improve shoulder and neck tension
05
Lucky cat
Arm up and down, alternately repeat multiple times
Diligent practice to strengthen the shoulders, shoulder and elbow function is not bad
Improve scapular stability and increase rotator cuff strength
Relieve shoulder and neck tension, shape shoulders
06
gecko crawling
Press the body forward steadily and climb up against the wall with both hands
Repeat up and down several times, with breathing to train the scapula
Improve core stability and improve coordination
Strengthen upper body strength and relieve shoulder and neck tension
07
4 word stretch
Single-leg “four” upturned, keep the posture and fix the foot
Breathe deeply in front of your body
Stretches the hip muscles and improves hip flexibility
Relieve lower back tension
08
lateral extension
Raise your hands and cross them, bend your body sideways and pull to the side
Alternate left and right stretches to loosen the top of the waist
Stretch the side muscles of the torso
Improve shoulder, neck and waist tension
09
standing stretch
Standing on one leg, grab the top of the foot, point the leg behind the torso
Lowers the difficulty of the armchair back, relieves tightness and soreness in the waist
Improve lower back tension
Prevent waist and knee joint strain
10
fight left and right
Sit in a stable chair with your hands crossed over your inner knees
Thighs inwards, hands resisting, leaning forward and not forgetting
Improve hip stability and strengthen adductor muscles
Improve upper body strength
11
chair top hip
Stand with feet shoulder-width apart
Slightly bend your knees and don’t move forward. Extend your arms to your ears as much as possible.
Activate the rear side chain of the human body to improve the round shoulders and hunchback
Strengthen the back of the body
12
Sitting with legs
Sit firmly on the chair and keep your hands on the chair
Bend your knees, close your abs, and keep your legs together for two seconds.
Improve core strength and improve body control
13
foot rolling
Step on the ball with one leg barefoot and keep your body steady with both hands
clockwise and counterclockwise three times each, slowly rolling the soles of the feet
Improve plantar fascia elasticity, improve gait
Relieve lower limb tension, relieve fatigue
14
Knee against the wall
Stand with both hands on the wall
Keep your heels still and push your knees up, keep the stretch and benefit more
Improve ankle mobility and improve gait
Relieve lower extremity tension
15
One-leg pickup
Standing on one leg with armchair back, knees slightly bent
Leaning forward like picking up objects
Improve body balance and stability, prevent falls
Relieve lower extremity tension
16
ankle wrap
Keep the spine in the center and keep the body stable
Rotate the ankle medially and laterally without pain during the exercise
Improve ankle flexibility and strength
Relieve lower extremity tension
17
single leg calf raise
Stand with one foot on the wall, keep your balance and lift up
Slow down should be kept in mind to prevent falls and increase leg strength
Improve body balance and stability
Improve lower extremity strength and relieve lower extremity tension
18
touch chair squat
Stand with feet shoulder-width apart, squat back and bend knees slowly
Extend your hands horizontally forward, touch the chair, and repeat the exercise
Improve lower body strength and stability
Improve core stability
Get up and move
happy and relaxed
let’s work hard together!