In this face-seeking world, the gym has become an important place for people to pursue the perfect exterior. Fitness is not something that can be effective overnight. Of course, it is not necessary to choose a strong fitness method to achieve the effect of shaping. Some aerobic exercises can also achieve good fitness effects!
1. White-collar morning exercise plan
If your time is really limited and you can't go to the gym on time, you might as well insert a few short periods of time in your work and life to do some fitness exercises within your capacity. Wake up in the morning, you can get up half an hour earlier than usual. After a few days, you will find that after exercise, your energy will be significantly more energetic and your work efficiency will be much higher.
A plan: Jogging + Qigong
The most popular aerobic metabolism exercise method in the world today, you need to move your hands and feet before running, shake your hands, press your legs, and turn your waist. It can be determined according to the length of the running distance and your own conditions, or you can run with high legs outdoors or use a street running machine.
After jogging, relax your body and take deep breaths. This is called aerobic breathing qigong. From the dantian luck through the chest cavity, throat, uvula, back of the head to the lumbar spine, and then slowly exhale the air in the body, this cycle is done for 20-30 minutes.
B plan: skipping rope + doing exercises
Don’t think that rope skipping is exclusively for women, and men can also practice. Skipping rope can effectively promote blood circulation, supply more oxygen and nutrients to the brain, play the role of activating the meridians, strengthening the brain and warming the viscera. It can also improve the ability of thinking and imagination.
Doing gymnastics after 15 minutes of rope skipping can effectively calm the mood and allow all muscles of the body to exercise. The time should be controlled within 15 minutes.
C plan: cycling
Nowadays, the fast-paced life makes people have fewer and fewer opportunities to walk and ride bicycles.
Many fashionable white-collar workers have begun to ride bicycles to work, because this is indeed a good fitness exercise. You can wear sports and leisure clothing, forget your identity, ride your bicycle to the company, and then put on your suit and start working.
2. Good fitness at noon and evening
If there are activity conditions and venues in or near the work place, it is best to have less intense ball games after lunch-table tennis, tennis, badminton, etc. When the line of sight moves up and down, left and right, up and down with the ball, the ciliary muscles and extraocular muscles are constantly relaxed and contracted, which promotes the blood supply and metabolism of the eyeball tissues, and also has the function of improving vision, allowing you to be more energetic in the afternoon. At work.
As night falls, it is very likely that you will receive calls for entertainment and business negotiations. If you can spare two nights in a week and go to the swimming pool to swim at night, it will be very helpful to your health. Swimming is an aerobic fitness exercise. Due to its combined use of hands and feet, it can also effectively lose weight. However, evening exercise should also be based on short time and small amount of exercise as the primary conditions.
3. Healthy eating
breakfast must not be ignored. Within a day, be sure to consume foods with low fat and sugar content and high vitamin and mineral content. Vegetables, fruits, dairy products, kelp, juice, etc. are indispensable, and proper amount of fruit wine or health vinegar can not only help digestion, but also It can also make you energetic.
If you have to work too late, the choice of extra meals is quite important. Try to choose foods that are easy to digest, contain vitamins and protein, such as milk, porridge, pasta, egg drop soup, etc.
To learn more about healthy lifestyles, you can share the trendy sports, create the perfect vest line, and shape a charming figure at 23:30 tonight in Shenzhen TV's "Fashion Health TV".
-
-
-
-
-
-
-
-
-
-