Time is like water in a sponge, as long as you squeeze it, there will always be. The same is true for fitness. As long as you squeeze time, you can always find time. “Two minutes” is short enough, but it can also be used for fitness. In the morning, put the pillow behind your back, straighten your hands back and stretch your body; do sit-ups 3 times; put the pillow behind your back, tuck your belly so that your toes are over your head and touch the bed; hold your head with your hands and bend your knees Close together, alternately fall to the left and right, and make the knees touch the bed surface, but still close to the bed surface when both hands are still.
When putting on clothes, hold your hands behind your back, keep your chest straight when you straighten your hands; hang your upper body naturally, swing your hands from side to side, and twist your waist to the left and right; hold your head with both hands and press your head down, exhale at the same time, and inhale when you look up. Put on your trousers and do a quick squat, stand with your feet shoulder-width apart, keep your chest and waist straight when squatting and standing up, raise both hands, and use both legs evenly, squat to the bottom and get up quickly. Begin by lightly jumping a few times, and then switch to continuous light beating in place, which not only strengthens the strength of the legs, but also exercises the heart and improves the cardiopulmonary function.
After getting up, do 10 push-ups and 100 foot-high leg raises. Even do handstand against the wall, which can not only enhance the strength of the upper body, but also promote blood circulation. Rope skipping is a simple method of activity. Always keep a rope by your side and you can exercise at any time. Rope skipping can be performed with one foot, two feet and two feet in turn, and the speed is suitable for the person. When jumping, use your nose to inhale and your mouth to exhale. When washing your face and brushing your teeth, you can do top and upper body swivel movements, side-to-side movements, flexion and extension movements with your hands down as far as possible, and knee flexion and extension movements that keep squatting and then standing up. Two minutes of workout time is always available. What’s more, many sports can be carried out “at will”. For example, when calling, writing, and typing, you can do leg exercises by the way; when you walk or go up the stairs, you can consciously straighten your arms. Lift up your chest, tighten your buttocks, and keep the curves of your chest and waist; when resting at work, you can sit on a chair to exercise your buttocks, keep your back straight and leave the back of the chair slightly, stretch your arms behind the back of the chair, and then lift up Lower your arms, which works your arms and expands your chest, and instead of bending over to pick up things that have fallen on the floor, bend your knees and squat down, thereby stimulating the muscles in your ankles and calves. Even doing “knock teeth exercise” when going to the toilet, “eye rotation exercise” when washing feet, and “levator ani exercise” when brushing teeth are all extremely desirable fitness methods.
