Four simple fitness methods for the family

Four simple fitness methods for the family

Some people always refuse to do military exercises without special time, so here are a few simple exercises that can be performed at home or in the office.

  First, the head: (1) Sit on the sofa, hands on hips, make a loop around the head, alternate between the forward and reverse directions.

  (2) Hold your head with both hands, press hard against your chest, then relax, and try to lift your head upwards, repeating it several times.

  Effect: It can prevent and relieve cervical spondylosis.

  Second, upper limb exercise: sit or stretch, arms raised sideways, fingers up, straight arms forward, loop around backwards.

Unlimited times, until the arms are sore.

  Role: Enhance the strength of the upper limbs and move the knee joint.

  3. Waist: Slightly, with your feet apart, hands on hips, doing waist turning movements, pressing clockwise and counterclockwise alternately.

  Role: The internal organs are massaged, which has a certain auxiliary effect on gastrointestinal diseases.

  Fourth, lower limb exercise: sitting on the big sofa, with your hands on your side, your upper limbs leaned back, your hands supporting your body, the tips of your feet, lifting at an angle of 45 degrees with the ground, pedaling the bicycle

  Role: Increases lower limb strength.