Efficient fitness methods for urban office workers

　　I always hear office workers say "I'm too busy at work and have no time to exercise." Exercise does take time, but as long as you have the will, it can be broken down into parts. Today we will introduce several fitness methods measured in minutes. You can also choose according to your personal needs and find a fitness combination that suits you.

　　8 minutes before getting up in the morning

　　The physical functions of middle-aged people begin to decline, and it is very important to strengthen self-care on a daily basis. If you don’t have enough time, you can make full use of the time before getting up in the morning to do fitness.

　　Comb your hair with your fingers for one minute. Use the fingers of both hands to comb from your forehead to the back of your head in order to enhance blood circulation in your head. Can prevent blood vessels in the brain disease , can also make hair black and shiny.

　　Gently rub the helix of the ear for one minute. Use your fingers to gently rub the left and right helix until it becomes warm. This can clear the meridians and is especially effective in preventing and treating tinnitus, dizziness, forgetfulness and other symptoms.

　　turn Eye The eyeballs can move clockwise and counterclockwise for one minute, which can be refreshing and refreshing.

　　Contract the abdomen and lift the anus repeatedly for one minute to lift the anus, which can enhance the contractility of the anal sphincter, promote blood circulation, and prevent the occurrence of hemorrhoids.

　　Massage the soles of your feet for one minute. Massage the soles of your feet alternately with both heels to make your soles feel warm. Massaging the soles of the feet has the effects of activating the meridians, strengthening the spleen and stomach, and calming the mind.

　　Tap your teeth and curl your tongue for one minute to activate blood circulation in your teeth and gums and strengthen your teeth.； Tongue curling allows the tongue to move freely and increase its sensitivity.

　　Rub your nose with your thumbs for one minute. Rub your nose up and down with your thumbs of both hands to prevent nasal congestion and runny nose caused by catching a cold in the morning. cold。

　　Stretch and flex your limbs for one minute. Through the stretching and flexion movement, blood will quickly flow back to the whole body, supplying sufficient oxygen and blood to the heart and brain system, and enhance the flexibility of the large and small joints of the limbs.

　　Replenish energy for 5 minutes

　　When you work for a long time in front of a desk or computer, you often feel dizzy and your back is stiff. This is a signal that your body needs to relax. At this time, it is best to put down the work at hand and do the following set of gymnastics, which only takes 5 minutes to help you stretch your body and replenish your body.

　　Stretch your whole body and stand upright, with your legs slightly wider than shoulder-width apart and fingers crossed on both hands. First, put your palms down, straighten your arms, and press your palms down ； Then raise your arms above your head, palms facing upward, and stretch your arms upward.

　　Upper Arm Stretch Lift your arms upward, palms facing each other, and then bend them centered at the elbows. First, hold the elbow of your left hand with the palm of your right hand and stretch it to the right ； Then change the palm of your left hand to hold your right elbow and stretch it to the left.

Stretch your body with your right hand on your waist, stretch your left hand upward, then bend your body to the right, and then switch sides.

　　Expand your chest and shoulders, spread your legs, tilt your upper body down to the level, lift your arms back to the top of your back, cross your fingers with your palms facing down, and stretch back with force.

　　Stretch your legs, spread your legs apart, and lean your upper body down to the level. Use your left hand from behind to support the right waist, press your right hand down along the left leg, and then switch sides.