Practical tips for yoga and fitness exercises

As the pace of modern life accelerates, for some people, going to the gym or yoga studio to work out has become a luxury-because they don't have more leisure time to exercise. Are there any good ways to get out, such as answering the phone, taking the elevator, having a meeting, or even meeting important clients? For this group of people, the coaches have specially summarized some fitness methods, and below are some suggestions for everyone to practice.

The first trick of yoga and fitness-fighting neck and shoulder fatigue

Applicable group: Office beauties who have been sitting at their desks for a long time, their cervical vertebrae are getting harder and harder, and the fat on their lower abdomen is accumulating more and more.

1. Stretch neck forest style

Method: Stand upright, gently tilt your head to the right, gently place your right ear on your right shoulder, and breathe deeply through your nose; after one minute, change to the other side to practice. Relax, breathe evenly, cooperate with meditation, and switch the picture of your mind from the gray and monotonous office in front of you to the lake with green trees and breeze. Imagine yourself as the yoga goddess wearing a wreath and bathing in the sea breeze. The effect will naturally be better.

Efficacy: Relieve cervical fatigue and relieve anxiety

Applicable occasion: When answering the phone or taking the elevator

2. chest expansion

Method: Stand upright, hold your hands behind your back, clamp your shoulders and hang down, and lift your arms up with your chest, the higher the better. Use your nose to inhale as much oxygen as possible when your arms are lifted up, and breathe out when you are lowered.

Effectiveness: It can help you bid farewell to OL natural enemies-mouse hand and back strain. The unexpected reward is that you no longer stoop when walking, and your chest expands.

Applicable conditions: When taking the elevator (there are not many people in the elevator), between people in the corridor and others

Tips:

·Be sure to breathe through your nose. The result of breathing through your mouth is the inhalation of excessive dust and waste gas.

·Being aloof and concentrating will do more with half the effort. After a long period of training, you will find that your concentration is easier than in the past.

The second trick of yoga and fitness-improving your body shape

Applicable group: Busy at work and lack of time to exercise, resulting in the flesh on the body getting longer and looser, and the weight does not increase, but it looks fatter and fatter.

1. Leg weight loss method

Method: Stand with legs 30 centimeters apart, toes forward, arms extended forward, parallel to the ground. Inhale, lift, and stand on your toes; exhale, squat, slowly place your hips on your heels, keeping your back straight and on your toes on the ground. Breathe normally, maintain the movement for 5 seconds, inhale, and stand up. Exhale, relax, and repeat again.

Efficacy: Wonderful changes the shape of thighs and legs and enhances leg strength

2. Low back weight loss method

Method: Stand upright, legs open, and focus your strength on the anus. Raise your hands above your head, and the distance between your palms is about the width of your head. Slowly turn your waist to the left, turn your upper body and arms, and straighten your back as far as possible. Slowly turn around and slowly lower your hands when facing the front. Take a break and do the same to the other side.

Efficacy: Thinning waist and enhancing waist flexibility

3. Waist and abdominal weight loss method

Method: Stand upright, legs apart about 1 meter, and toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly tilt your body to the right side, place your right hand on the right leg, breathe normally, and hold this movement for 5-10 seconds. Take a deep breath, slowly reset your body, exhale, lower your arms, and relax. Swap your right arms and do the same.

Efficacy: Strengthen the abdomen and waist, relax the back

The third trick of yoga and fitness-breathing meditation

Applicable group: Office workers with long-term work pressure, tense interpersonal relationships, and impetuous spirits.

1. Relax breathing

Method: Sit on a chair with your back straight, close or semi-close your eyes, relax your body, breathe in slowly, and then breathe out vigorously. After each exhalation, pause for 1- 2 seconds and repeat the next round of inhaling. Try to feel the breathing process and calm your heart.

Efficacy: Relax, relieve pressure, and devote yourself to work again with full energy

Applicable conditions: Before department meetings or meetings with important customers

2. Sedative alternating breathing

Method: Sit straight, place your right thumb on the right nose, place your index and middle fingers on the bridge of the bridge, and place your ring finger on the left nose. Press down on your left nostril, lift your thumb and inhale through your right nostril for 5 seconds. Put down your thumb and press on your right nostril, hold your breath for 5 seconds, then release your left nostril and exhale for 5 seconds. Then breathe in through your left nostril and breathe out through your right nostril.

Efficacy: It can immediately calm emotions and maintain a clear mind

Applicable conditions: When you cannot think calmly or before making a major decision

3. Coffee meditation method

Method: Make a cup of coffee for yourself, close your eyes slightly, and when the aroma of coffee lingers in your nostrils, mix your breath and start meditation. Try to think of beautiful and gentle unfamiliar pictures: white snowflakes falling gently, beautiful and brilliant sunrise, surging waves on the ocean... Don't think about people or things related to you.

Effectiveness: Relieve stress, reduce friction between colleagues, and keep a happy mood!

Applicable conditions: When you are emotionally agitated

Isn't the above introduction very simple? Have you learned? In fact, the seemingly profound yoga is sometimes so simple, so simple that you can't believe it! This is the charm of yoga! (Internship Editor: Wu Jinyu)