Cross palms. Stand in the same position, hands hanging down, palms crossed, palms facing the abdomen, then open the arms to the sides, the degree of opening varies from person to person, the speed is not fast, after opening the arms, immediately retract them to make the palms cross again, about 1 minute.
For busy women with busy schedules, it is a luxury to go outdoors or to the gym for exercise. Below, I will introduce you to simple fitness activities that can be done at home during morning exercises, with good weight loss effects. Let's take action together.
1. After waking up in the morning, after washing up and clearing your mind, you can wear sleepwear, slippers, face south, with a slight smile, stand with your feet shoulder-width apart, relax your upper body, slightly squat your lower body, gently grip your toes on the ground, and look into the distance with both eyes.
2. Head movement: Use your mind to move your head as if writing the two characters "longevity". These two characters can be written twice, and then make circular movements around these two characters with your head, first clockwise and then counterclockwise for 2 circles. These movements should be slower, not impatient, but steady, about 2 minutes.
3. Chest expansion exercise. The posture remains unchanged, legs slightly bent, arms flat in front of the chest and raised forward (with palms facing forward), head down and chest tucked in. Then, straighten your legs, swing your arms back to the sides (with palms facing backward), lift your head and straighten your chest. Bend and straighten your legs once, bend your arms in front of your chest and swing them back once (with fists facing down), then retract them, about 1 minute. Pay attention to slow movements, and do not be too intense when expanding your chest, with moderate strength.
4. Cross palms. Stand in the same position, hands hanging down, palms crossed, palms facing the abdomen, then open the arms to the sides, the degree of opening varies from person to person, the speed is not fast, after opening the arms, immediately retract them to make the palms cross again, about 1 minute.
5. Double palm circles. The palms face each other at a distance of about 10 centimeters, keeping this distance, the height of the palms is level with the waistband, equivalent to the height of the "dai mai" in traditional Chinese medicine. Keep the distance between the palms unchanged, and then use the upper arms to move the arms in circular motions. First, move the body slightly to the left and draw circles clockwise for 20 rounds, then counterclockwise for 20 rounds. Then let the body return to facing south, draw circles clockwise and counterclockwise for 20 rounds each, then rotate the body to the left and continue as described above, drawing circles clockwise and counterclockwise for 20 rounds each. In this way, a total of 120 circles are drawn, for about 3 minutes.
6. Bow stance chest expansion method. Stand in a bow stance with one foot in front and one foot behind, then extend both arms flat, with palms lightly clenched into empty fists, and then perform the chest expansion exercise of opening and closing the arms. The movements should be slow, allowing the chest to expand and increase lung capacity and oxygen intake. At the same time, the ankles and lower limbs are coordinated with the opening and closing of the upper limbs, exercising the upper and lower limbs and ankles. After completing, switch the position of the feet and perform the chest expansion exercise again. This takes about 2 minutes.
7. Relax, tidy up, and finish. This takes about one minute. The method is to rub your hands warm, on your body up and down, especially on the acupoints of Zu San Li (located below the kneecap on the outside of the patellar ligament, about four horizontal fingers below the external eye of the knee) and Yong Quan (located on the sole of the foot, in the central depression when the five toes are bent). In addition, focus on massaging the waist for a while, about one minute.
