Modern people live fast It is difficult for us to get up early and go out for exercise It's hard to get up, it's hard to go to the sky!
Get up in the morning and run back in the morning
Have a leisurely breakfast
There is even time to take a shower?
... what time does it get up
Morning exercise can quickly increase the metabolism, not only can make the mind clear all day, but also has the side effect of reducing stress.
But in the morning, it is also the lowest point of body temperature throughout the day. At this time, muscle elasticity and joint flexibility are low. Be sure to stretch first, let the body temperature rise slowly before exercising, you can do 10 minutes of stretching and light muscle motion.
The following 10 actions (including the left and right sides), each 45 seconds, 15 seconds of rest in the middle, only need to get up 10 minutes early every day to make you up all day!
Action 1
Keep your body upright, with your feet apart and shoulder-width apart. Bend your knees and squat at the same time, straighten your arms behind your body forward, take a step to the left after getting up, hold your hands together, bend your knees and squat down at the same time, and resume the above actions after you get up.
Action 2
Prone the body on the yoga mat, do a kneeling push-ups, get up the upper body, the body weight is backward, the hips are sitting on the calf, the arms are straight, the head is pressed tightly against the mat, and the stretching is done as much as possible.
Action 3
The body is in a prone position, with both arms straight and hands on the ground. Keep your upper body still, and climb your legs alternately. After one round, the right leg stepped forward, the upper body turned to the right, and the right arm was straightened up.
Action 4
Keep your body upright, with your feet apart and shoulder-width apart, your elbows bent with your arms behind your ears. Keep your upper body motionless, bend your knees and squat down at the same time, keep your right leg supported when you get up, and straighten your left leg horizontally to the left.
Action 5
The body is lying on the yoga mat, keeping it suspended above the chest, and the legs are stretched straight off the ground. The upper body does not move, the legs are alternately bent and adducted, and the arms are held around the knees for a moment, and so on.
Action 6
The body is in a kneeling position, the right arm is straightened, the right hand is on the ground, the left arm and the right leg are straightened at the same time, in a straight line, adducted backward, the knee touches the elbow as much as possible, and so on. Pay attention to the coordination of actions.
Repeat on the other side.
Action 7
Lying on the right side of the body, the elbow flexes to support the body, and the right leg is in a kneeling position. Keeping this position, the left arm and the left leg are straightened at the same time, adducting backward, and the knee and elbow touch, so repeatedly. The key to this action is to exercise the waist and abdomen muscles.
Repeat on the other side.
Action 8
Keep your body upright, separate your feet as much as possible, raise your arms to the left and right, straighten your left and right legs, and move your body's center of gravity in a lunge.
In just ten minutes of exercise, although it is not violent and sweaty, but after stretching the muscles and muscles, it can burn calories and increase the effect of metabolism for the whole day.
If the morning time is adequate, stretching exercises can be repeated after several groups, then exercise, the exercise effect is better.