Doing it for two minutes has a miraculous effect

Time is like water in a sponge, as long as you squeeze it, there is always some. The same goes for fitness. As long as you squeeze out the time, you can always find time. “Two minutes” is short enough, but you can still do some fitness.

In the morning, put a pillow behind your back, stretch your arms backward and stretch your body; do 3 sit-ups; put a pillow behind your back, tighten your abdomen so that your toes pass over your head and touch the bed; hold your head with your hands, bend your knees and bring them together, fall to the left and right sides alternately, and let your knees touch the bed, but keep your hands still and close to the bed.

When getting dressed, clasp your hands behind your back, straighten your hands and straighten your chest at the same time; let your upper body hang naturally, swing your hands left and right, and twist your waist left and right at the same time; hold your head with both hands to press it down, exhale at the same time, and inhale when you raise your head.

Put on your pants and do quick squats. Stand with your feet shoulder-width apart. Keep your chest and back straight when squatting and standing up. Raise your hands flat and use even force on both legs. Squat to the bottom and stand up quickly. Start by jumping lightly a few times, and then switch to continuous jumping in place. This will not only strengthen your leg strength, but also exercise your heart and improve your cardiopulmonary function.

After getting up, do 10 push-ups and 100 high-leg raises on the spot. You can even do a handstand against the wall, which can not only strengthen your upper limb strength but also promote blood circulation.

Rope skipping is a simple way of exercise. Always have a rope with you so you can exercise at any time. You can skip rope with one foot, two feet, or both feet alternately, and the speed can be adjusted according to the individual. When jumping, you should breathe in through your nose and exhale through your mouth.

While washing your face and brushing your teeth, you can do rotation exercises of the top and upper body, side exercises, flexion and extension exercises with your hands down as far as you can, and knee flexion and extension exercises by squatting and standing up continuously. The above are just a few examples to show that as long as you are determined, you can always find two minutes of fitness time.

What's more, many sports can be performed "casually". For example, you can do leg exercises while talking on the phone, writing or typing; you can consciously straighten your arms when walking or going up stairs.

Stand up straight, tighten your buttocks, and maintain the curve of your chest and waist. During breaks, you can sit on a chair to exercise your buttocks. Straighten your back and slightly move away from the chair back. Stretch your arms behind you above the chair back, then lift and put down your arms. This can exercise your arms and expand your chest. When picking up something that has fallen on the ground, do not bend over, but bend your knees and squat down to stimulate the muscles at your ankles and calves. Even doing "teeth clicking exercise" while using the toilet, doing "eye rotation exercise" while washing feet, and doing "anal lifting exercise" while brushing teeth are all very desirable fitness methods.