Just a few minutes can make you impress everyone

I often hear office workers say, “I’m too busy at work and don’t have time to exercise.” Exercise does take time, but as long as you are determined, you can break it down into small pieces. Today I will introduce several fitness methods that are timed in minutes. You can also choose according to your personal needs and find a fitness combination that suits you. Don't use lack of time as an excuse; these exercises won't take up much of your time.

8 minutes before waking up

The physical functions of middle-aged people begin to decline, so it is very important to strengthen self-care on a daily basis. If you don’t have enough time, you can make full use of the time before getting up in the morning to exercise.

Comb your hair with your fingers for one minute: Use the fingers of both hands to comb from the forehead to the back of the head in turn to enhance blood circulation in the head. It can prevent cerebrovascular diseases and make hair black and shiny.

Gently rub the earlobes for one minute: Use your fingers to gently rub the left and right earlobes until they become warm. This can unblock the meridians, and is especially effective in preventing and treating tinnitus, dizziness, forgetfulness and other symptoms.

Roll your eyes for one minute: The eyeballs can move clockwise and counterclockwise to refresh your mind.

Tap the teeth and roll the tongue for one minute: Lightly tapping the teeth can activate blood circulation to the teeth and gums and strengthen the teeth; rolling the tongue can make the tongue move freely and increase its sensitivity.

Rub your nose with your thumbs for one minute: Rub your nose up and down with the thumbs of both hands to prevent nasal congestion and runny nose caused by catching a cold in the morning, and prevent and treat colds.

Stretch and flex your limbs for one minute: Through stretching and flexing exercises, blood can quickly flow back to the whole body, supplying the heart and brain system with sufficient oxygen and blood, and enhancing the flexibility of the large and small joints of the limbs.

Tighten your abdomen and lift your anus for one minute: Repeated contraction to lift the anus can strengthen the contraction of the anal sphincter, promote blood circulation, and prevent the occurrence of hemorrhoids.

Massage the soles of your feet for one minute: Massage the soles of your feet alternately with your heels to make them feel warm. Massaging the soles of the feet has the effects of activating meridians, strengthening the spleen and stomach, and calming the mind.

Recharge for 5 minutes

Working at a desk or in front of a computer for a long time often causes dizziness, stiffness in the waist and back, which are signals that the body needs to relax. At this time, it is best to put down the work at hand and do the following set of exercises. It only takes 5 minutes to help you stretch your body and replenish your body.

Whole body stretch: Stand upright with your legs slightly wider than shoulder width apart and your fingers crossed. First, with your palms facing down, straighten your arms and press your palms down; then raise your arms above your head, with your palms facing up, and stretch your arms upward.

Upper arm stretch: Raise your arms with your palms facing each other, then bend your elbows. First, hold your left elbow with your right palm and stretch it to the right; then use your left palm to hold your right elbow and stretch it to the left.

Side stretch: Put your right hand on your waist, stretch your left hand upward, then bend your body to the right, and then switch sides.

Chest and shoulder extension: Spread your legs apart, bend your upper body down to a horizontal level, lift your arms back to above your back, cross your fingers, palms down, and stretch backwards with force.

Leg stretching: Spread your legs apart, lean your upper body down to a horizontal level, reach your left hand around your back to support the right side of your waist, press down along your left leg with your right hand, then switch sides.

4 minutes of body shaping before bed

If you are a woman who pays attention to your body shape, I will teach you two body shaping exercises before going to bed.

Thin waist

Lie flat on your back with your knees bent and your feet on the ground. Lift your upper body and right leg at the same time, touch your right knee with your left elbow, and look at your right knee. Return to the starting position. Then lift your upper body and left leg at the same time, touch your left knee with your right elbow, and look at your left knee. Alternate between the two sides and hold for 1 minute, or until you are able. This set of movements has a good effect on slimming the waist and can enhance the strength of the waist.

Thin legs

Lie flat on your back, squeeze your legs together at 45 degrees, bend your knees and lift them in the air. Bend your left leg as far as possible, and push your right leg upward as far as you can, keeping your instep hooked at all times. Then lower your right leg and bend it as far as possible, and push your left leg upward as far as you can. Repeat the previous action. Practice every night for at least 3 minutes each time. The key point of the movement is to keep the legs clamped at all times, which is conducive to stretching the inner thigh muscle lines; hooking the instep is conducive to stretching the calf muscle lines.