Fitness action essentials

Fitness is a common practice in our lives. Especially in recent years, as our quality of life has improved, the physical fitness of the human body has declined. Doing fitness on a regular basis helps us improve our body's resistance, and it also protects various organs such as the heart and brain. Let us now learn about the key points of fitness movements. I hope it will be helpful to you.

Squat fitness: Put your hands on your hips, feet shoulder-width apart, eyes looking straight ahead, bend your knees and slowly squat down, heels off the ground, center of gravity on toes, at the same time say "Ha" to exhale the turbid air in your stomach; inhale when standing up, focus on Dantian, and imagine that you have inhaled fresh air into Dantian. Exercise should be slow and repeated. Middle-aged and elderly people can go slower and may also take a half-squat position. You can practice it 2 to 3 times a day, about 30 times each time. You will see the effect after just one week of practice.

Sit on an empty chair: stand up straight, put your feet together, put your palms together, raise your arms up along your head, and tilt your head back. As you inhale, bend your knees and sit down as if you were sitting in a chair. Do not let your knees extend past your toes. Every time you inhale, you should lift your chest and tighten your abdomen. Every time you exhale, you should sit down slightly and bear the pressure on your back. Hold this position for 30 seconds. Effect: Strengthen leg strength and reduce abdominal fat.

Bend your knees and lift your hips: Bend over and bend your knees, reaching your heels with your hands. Place your arms on the floor on both sides of your body with your palms facing down. While exhaling, lift your hips up. Hold for 45 seconds and repeat this movement 3 times. Causes: Many men have very stiff intercostal muscles and connective tissue around the rib cage, which limits lung capacity. This position evens out breathing in the chest and relaxes those tight muscles, making breathing smoother and easier. Over time, practicing Bridge Pose can improve performance in all areas of physical activity and help relieve pressure on upper airway tissues.

After reading the fitness movements introduced in this article, you should all understand that fitness exercises such as squats and sitting on empty chairs can help us exercise our lumbar muscles and practice the ability of the lower body. Therefore, we recommend that you should treat the fitness movements correctly in your life, which will be very effective for our fitness.