1, lateral bending exercise of load-bearing body
When practicing, open your feet left and right to stand firm, put the heavy kettle on the right side of your body with your right hand, look forward, and bend your left elbow on your head or left waist (or hang down naturally); First, tilt the upper body to the side holding the kettle; Then bend the upper body to the left, so that the right waist and abdomen muscles can be fully stretched, and then slowly tilt the body to the side holding the kettle. Repeat the above process repeatedly, while holding the kettle with your left hand for the above training.
2, portable kettle shrug practice
When practicing, hold two kettles in front of you, with your legs about shoulder width apart. Looking ahead, your arms and legs will naturally be straight. Next, focus your thoughts on your shoulders, lift them hard first, and then shrug them back; Then, the shoulders hang down and return to the preparatory action, that is, the weight of the kettle is used to make the shoulders swing back and forth greatly. Then you can repeat the above process repeatedly, shrug your shoulders or rotate in the opposite direction.
3. Self-resistance exercises
When practicing, your feet stand naturally, first put your right hand on the right side of your head, then push it to the right side with the strength of your head and neck, while your right palm resists hard, that is, exercise your neck muscles with your own resistance. Similarly, you can put the palm of your left hand on the left side of your head, and then practice the above resistance (resistance). Or hold your chin with your hands from bottom to top, press your chin down hard, and then push it up with the force of your palms, and practice your neck muscles through the confrontation between your palms and your chin.
The method of kitchen fitness
City residents often complain that they have no time to exercise. If you often go into the kitchen, you can do the following kitchen exercises.
limp
This action can be used many times. For example, when washing dishes or vegetables, let your legs exert a little force, stretch your toes, inhale, lift, exhale and put down. Do 5 groups, each group 10 times. This can not only lengthen the calf muscles, but also reduce the fatigue of standing for a long time.
Stand on one leg
Stand on one leg in the kitchen. You can also do this at work. For example, when cutting vegetables, put your whole body on one leg, walk sideways on the other leg 1 step, touch the ground with your toes, straighten your leg vigorously, lift it sideways, hold it for 20 seconds, and switch to the other side.
Anterior and posterior lower back
Standing by the sink for too long will make the waist muscles feel tired, so when you finish the work by the sink, your feet should be shoulder-width apart and the stride distance from the sink should be 1. Hold the pool with both hands, slowly bend down to stretch the muscles of the back and waist, and press down 5 times.
squat
The kitchen can be designed so that you have to squat down to get the cooker. When squatting, the legs are disturbed and the parts above the waist are forced to straighten, which can exercise the strength of the waist and thighs.
push-up
The soup is not cooked yet. Step back 1, put your hands on the refrigerator or table, bend your arms and straighten your legs, and let your upper body slowly approach the refrigerator or table. Generally, you can do 15 push-ups in the kitchen every time you cook.
Full-body stretching exercise
① Turn around: Let yourself exercise more while washing dishes or vegetables. Don't put the washed things at hand, but keep your feet still, turn your waist with waist strength and put the washed things behind you.
② Turn neck: Stand by and watch the pot move its neck and shoulders while waiting for cooking, and turn its head left and right alternately. When operating selflessly, muscle tension is inevitable, so you should move at any time.
③ Stretch the whole body: Bend over in the kitchen when waiting for a long time, such as making coffee, making soup or baking cakes. Although this action is not big, it can effectively stretch the whole body.
(4) When reaching for a higher seasoning or cooker, don't take it casually. In fact, this is a good opportunity for you to exercise. Stretch your arms to your fingertips, and stand on tiptoe with your legs.
Although the intensity of kitchen fitness is not strong, it can effectively stretch the whole body and eliminate fatigue, and combining kitchen fitness with vegetable washing and cooking can not only strengthen the body but also increase the fun of cooking.