Thin abdomen aerobics thin waist, for many people sitting in the office, the waist and arms are places where fat is particularly easy to accumulate, and sitting for a long time is easy to cause cervical and lumbar diseases. Here is a set of aerobics recommended for everyone. Let's study together.

Thin belly's aerobics slim waist 1 Young people especially like aerobics, which is also a sport that women like. Aerobics for young people can also help us keep healthy. Teenagers' aerobics should be stretched and full of vitality. Young people's aerobics is also the safest, and they can jump without fear of hurting their bones and muscles. This kind of fitness is the most reasonable. So what are the practices of adolescent aerobics?

First, stretch at 90/90 degrees.

This action can stretch the trunk and back muscles, which is especially important for sports such as golf and tennis that require a lot of body rotation. Lie on your left with your legs together and your knees at 90 degrees. Hold a towel between your knees and stretch your arms horizontally. Then, keep your knees and hips still, rotate your torso and right arm backwards, and try to make your right shoulder touch the ground. Exhale for 2 seconds and then return to the initial position. Do it on both sides 10 times.

Second, the hips are crossed

Lie flat, knees bent, feet on the ground, arms stretched horizontally to both sides. Turn left and keep your legs bent until your left knee touches the ground. Then turn right until your right knee touches the ground. Repeat on both sides 10 times. This exercise aims to train the flexibility and strength of the trunk.

Third, walk with both hands.

Straighten your legs, bend over and put your hands flat on the floor. Tuck in your abdomen and let your hands go forward, not your feet. At this point, your legs still can't bend, and you can walk a few steps forward with your feet (your knees can't bend). Do it continuously 1 min. This exercise exercises hamstring muscles, lower back, posterior gluteal muscles and calf muscles, and is suitable for any exercise.

Through the above, we can understand the various practices of this kind of adolescent aerobics. We also do sports while we are young, so that we can live up to our young bodies. Many people start to sleep after eating, which is actually not good. In the process of not getting fitness, the body will become weaker and weaker. Young people should not be shy when doing aerobics, and their postures must be comprehensive.

Ols in the' Aerobics 2' office building in thin belly are always busy at their desks for a long time. Use the computer, read documents, discuss and study ... so quiet that it is easier to get involved in obesity, cardiovascular and cerebrovascular diseases, diabetes, osteoporosis and other diseases. Life lies in exercise, and you have to listen to the old saying. No matter how busy the office is, we still have to leave some time to exercise, eliminate fatigue, stay away from sub-health and prevent diseases.

Office work is fast-paced, and exercise should be easy to learn and effective. Here is a set of aerobics suitable for office work. Can you try it?

Office Health Tips Belonging to ol

First of all, kowtow. Beating the head every morning or night before going to bed-stimulating acupuncture points on the head can regulate the health of the human body. Stand up straight and relax. Put your hands on your head with empty fists, move your wrists naturally, and pat your head with your fingers, first from your forehead to the sides of your head, and then from the sides of your head to the center of your head. The number of times depends on everyone's situation, and generally about 50 times is better.

Second, comb your hair. First of all, comb straight, use a wooden comb (don't use plastic or metal comb, it is best to use boxwood comb, if there is no wooden comb, you can also use your fingers instead) from your forehead through the top of your head to the back, and gradually accelerate. Don't comb too hard, lest you cut your skin. Then brush diagonally. First comb your hair along the head, then comb it backwards, and then comb it along the head. About 20-30 times per minute,/kloc-0 times per day, 3-5 minutes each time. This can stimulate scalp nerve endings and head acupoints, act on cerebral cortex through nerve and meridian conduction, regulate meridians and nervous system, relax head nerves, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, especially suitable for mental workers.

Third, high five. Raise your hands horizontally in front of you, at a 90-degree angle, and extend your fingers. Then high-five, the louder the better. High-five is mainly to stimulate the corresponding acupoints of both hands, generally about 20 times.

Fourth, the bather. Hand washing is a health massage. Take a habitual posture, eliminate distractions, be calm, don't listen, don't be farsighted, keep your navel, and rub your hands together from slow to fast.

Fifth, rub the noodles. Put your hot hands flat on your face, with the middle fingers of your hands down from both sides of your nose to both sides of your nose, and rub them repeatedly until your face is hot. Then close your eyes and massage around your eyes with your fingertips.

Sixth, rub your ears. There are many acupoints on the auricle. Rub the auricle back and forth with the index finger, middle finger and ring finger of both hands to stimulate various acupuncture points distributed on the auricle. The number of times also depends on everyone's situation, generally about 20 times.

Seventh, rub your neck. First, repeatedly massage Fengchi and Fengfu points at the back of the neck with the index finger and ring finger of both hands, from light to heavy until local fever occurs, and then rotate the neck left and right, back and forth, slowly but greatly.

Eight, shrink your lips. Breathe upright, hands akimbo, and inhale in the abdomen first. Pause for a moment, then shrink your lips, don't use force, exhale slowly until you finish vomiting, then take a deep breath and repeat it for more than ten times. This can prolong the time of oxygen in alveoli and promote the exchange of oxygen and carbon dioxide.

Nine, bend over. Feet naturally separate, hands akimbo, bend left and right for about 30 times, then pitch back and forth for 30 times, and then expand your chest several times with your left and right arms.

Ten, take a walk. Walking refers to a casual and leisurely walk.

1, before walking, let your whole body relax, move your limbs properly, breathe evenly, be calm, and then take a leisurely walk, otherwise the purpose of exercise will not be achieved.

2, the steps should be easy, just like walking around the house. This can adjust the qi and blood of the whole body to achieve peace, pulse circulation and internal and external coordination.

3, walk calmly and gently, don't rush, temporarily put aside all trivial things to solve fatigue and confusion.

4, walk step by step, do what you can, and be tireless, don't gasp.

5. Walking speed can be divided into slow walking (slow walking, steady walking, about 60-70 steps per minute, so walking is suitable for the elderly and infirm and exercise after meals), fast walking (fast walking, about 65,438+020 steps per minute) and slow walking (because this kind of walking is relatively light, it can refresh the mind and make the lower limbs vigorous and powerful). Stop for a short rest after walking a certain distance, and then walk again; Or walk fast and then walk slowly. This kind of walking slowly is suitable for three kinds of people, the recovered and the sick. The key to walking is perseverance, and the function can only be revealed after a long time.