Edit|Qi is healthy.
*|Qi is healthy.
Read for five minutes and benefit for a lifetime
Autumn is a harvest season and a great time to exercise. The sky is high and coolIt's a great time to get outdoors. In order for everyone to exercise better in the fall,I've put together a 10-beat effortless workout to help you keep your body supple and enjoy the fun of exercising.
Method: Legs naturally spread apart and hands naturally droop. Slowly clench your hands into fistsThen shake your hands vigorously, stretching your fingers as far as you can. Shake gradually to keep your breathing even。Shake continuously for 1 min. Effect: This movement activates the wrist and fingers, strengthens the arm, and helps to improve blood circulation in the hand.
Method: Legs naturally spread apart and hands naturally droop. Lean your upper body slightly forward, then slowly swing your waist to create a side-to-side twist. Swing gradually and incrementally while keeping your breathing even. Swing for 1 minute, then counterclockwise for 1 minute. Effect: This movement can exercise the waist muscles, strengthen the waist and abdomen, and help improve the flexibility of the lumbar spine.
Method: Legs naturally spread apart and hands naturally droop. Bend your arms and keep your elbows at your sidesThen slowly raise your arms to the top of your head. Keep your head straight and your back straightDon't push too hard. Lift gradually and increase the amplitude to keep your breathing even. Lift for 1 minute, then slowly lower.
Effect: Arm raises can effectively exercise the muscles of the upper limbsEspecially the muscles of the shoulders and backto help improve the strength of the upper body.
Method: Legs naturally spread apart and hands naturally droop. Kick one leg forward and quickly retract it to switch to the other leg. Keep your upper body straight and don't bend over. Kick with your legs in turn, keeping your breathing even. Kick continuously for 1 minute. Effect: The kicking exercise helps to tone the muscles of the thighs and buttocks and increases the flexibility of the lower body.
Method: Legs naturally spread apart and hands naturally droop. The upper body leans forward slightlyThen slowly swing your hips to form a side-to-side twist. Gradually increase the amplitude of the twist while keeping the breathing even。Twist for 1 minute, then twist counterclockwise for 1 minute. Effect: Twisting the waist and shaking the buttocks helps to exercise the muscles of the waist and buttocks and improve the flexibility of the waist.
Method: Lie prone on the ground with your hands on the floor and your legs extended. Bend your elbows slowlyLower your body to the ground and push it up firmly. Keep your body straight and don't bend over. Perform push-ups continuously for 1 minute。Results: Push-ups are a full-body workout that strengthens the muscles of the upper body.
Method: Legs naturally spread apart and hands naturally droop. Squat slowly, keeping your hips as close to the ground as possible, then push up firmly. Keep your upper body straight and your knees don't go past your toes. Perform a continuous squat exercise for 1 minute. Effect: Squats help to tone the muscles of the thighs and buttocks and increase the strength of the lower body.
Method: Sit or stand upright, keeping your head straight. Tilt your head slowly to one sideUntil you feel a slight stretching sensation in your cervical spine. Hold for 15 seconds, then switch to the other side. Repeat the cervical stretch for 1 minute. Effect: Cervical spine stretching helps to relieve neck tension and improve cervical spine flexibility.
Method: Lie flat on the floor with your hands crossed in front of your chest or behind your head. Get up slowlyLift your upper body off the ground and keep your legs as close to your legs as possible. Keep breathing evenlyDo sit-ups for 1 minute continuously. Effect: Sit-ups help to tone the abdominal muscles and improve the strength of the abdominal muscles.
Method: Stand with your legs naturally apart. Raise one hand at a 90-degree angle to your body and gently stretch with your other hand. Hold for 15 seconds, then switch to the other side. Alternate standing stretches for 1 minute. Results: Standing stretches help to soothe shoulder and neck muscles and improve upper body flexibility.
Autumn Ten Beats is a set of easy-to-learn workouts through these easy exercisesIt can help you keep your body supple and smooth, and enhance your body's flexibility and strength. In the fresh autumn air, indulge in these workouts and keep yourself entertained during your workouts.
Remember, exercise is not only about caring for your body, but also about loving life. I hope that this autumn, through the autumn ten beats, you can exercise easily and welcome a healthier and more energetic self!Follow the Yueji channel on the app
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