What is the ten-minute aerobics routine?

In real life, many people neglect their physical health because of their busy work. Especially those who sit for a long time or face the computer for a long time will easily feel stiff body or neck, etc. This will easily lead to cervical spine disease in the long run. You can use your rest time to do ten minutes of aerobics to exercise your body, do some chest expansion exercises, or aerobic breathing, etc.

What is the 10-minute aerobics routine?

1. Chest expansion

Method: Stand upright, clasp your hands behind your back, squeeze your shoulders and let them hang down, and lift your chest up with your arms, the higher the better. Breathe in as much oxygen as possible through your nose as you raise your arms, and breathe it out as you lower them.

Function: It can help you say goodbye to the natural enemies of white-collar workers - mouse hand and back strain. An unexpected benefit is that you no longer hunch over when you walk, and your chest becomes larger.

2. Calm Alternating Breathing Method

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

Effect: Can immediately calm down your emotions and keep a clear mind.

Applicable: When you are unable to think about a problem calmly or before making an important decision.

3. Neck stretch forest pose

Method: Stand upright, tilt your head gently to the right, place your right ear lightly on your right shoulder, and take even, deep breaths through your nose; after one minute, switch to the other side. Relax, regulate your breathing, and meditate. Switch the picture in your mind from the monotonous office in front of you to the lakeside with green trees and fresh breeze. Imagine yourself as the goddess wearing a wreath and bathing in the sea breeze. The effect will naturally be better.

Function: Relieve cervical fatigue and relieve anxiety.

Applicable occasions: answering the phone, taking the elevator.

4. Waist and abdomen weight loss method

Method: Stand upright with your legs about 1 meter apart and your toes pointing forward. Take a deep breath, slowly raise your left hand above your head, exhale, slowly lean your body to the right, place your right hand on the side of your right leg, breathe normally, and maintain this position for 5-10 seconds. Take a deep breath, slowly return your body to its original position, exhale, lower your arms, and relax. Switch to your right arm and do the same movement.

Function: Firms the abdomen and waist, relaxes the back.

Lazy gymnastics

Spending a little time every day doing a few simple exercises at home can effectively realize your dream of slimming down.

(1) Ruler-shaped body

Physical description:

Lack of curves and easy accumulation of fat in the abdomen, which is often called a little belly.

Little lazy trick:

①Do 50 sit-ups, relax your whole body and prepare for the next move.

②5 half squats, each time maintaining the half squat position for 30 seconds.

③Lift two 2.27 kg (5 lb) dumbbells, 25 times for each arm.