What kind of exercise is better to do in the morning?

As we all know, morning time is very precious, so many people will use the ten minutes in the morning to exercise, which is a very good choice. Getting up early and doing some proper exercise can not only improve our health, but also enhance our self-confidence, improve our work efficiency for the day, and prepare for a better day. So do you know how to exercise most efficiently ten minutes after waking up early?

Key points: Cross your palms. Keep standing still, with your hands hanging down and your palms crossed, palms facing your abdomen. Then open your arms outwards. The degree of opening should be natural and comfortable for each person. There is no need to rush. After opening your arms, immediately retract your arms so that your palms are crossed again. This should take about 1 minute.

For female friends with busy work schedules, going for outdoor sports or going to the gym is simply a luxury. The following editor will introduce to you some simple fitness activities that can be done in the morning on the "three-acre land" at home, which can also have a good weight loss effect. Let's all take action together.

1. After getting up in the morning, washing up and clearing your mind, you can put on pajamas and slippers, face south, smile slightly, stand with feet shoulder-width apart, relax your upper body, squat slightly with your lower body, lightly grip the ground with your toes, and look into the distance.

2. Head activity: Use your head as the tip of a pen and use your mind to mobilize your head to write the two words "longevity". These two words can be written twice, and then the head makes a circle around these two words, first in the same direction and then in the opposite direction. The above movements should be done slowly, without being impatient, but safely, and it will take about 2 minutes.

3. Chest expansion activities. Keep standing still, bend your legs slightly, bend your arms flat in front of your chest and raise them forward (palms together with fingertips facing forward), and lower your head and hold your chest in. Then straighten your legs, swing your arms back and raise them to your sides (palms facing back), and lift your head and chest. Flex and extend both legs once, bend both arms flat in front of the chest and shake them back once (with fists facing down), then retract. This should take about 1 minute. Be careful to move slowly, do not expand your chest too vigorously, and use moderate strength.

4. Cross your palms. Keep standing still, with your hands hanging down and your palms crossed, palms facing your abdomen. Then open your arms outwards. The degree of opening should be natural and comfortable for each person. There is no need to rush. After opening your arms, immediately retract your arms so that your palms are crossed again. This should take about 1 minute.

5. Draw a circle with your palms. The palms of your hands should be about 10 cm apart from each other. Keep this distance, with your palms at the same height as your waistband, which is equivalent to the height of the "belt meridian" in traditional Chinese medicine. Keep the distance between your palms unchanged, and then use your upper arms to drive your arms to make circular motions. First, move your body slightly to the left and make a circle 20 times clockwise and 20 times counterclockwise. Then return your body to face south and make a circle 20 times clockwise and counterclockwise. Then, after your body turns to the left, continue as above, making a circle 20 times clockwise and counterclockwise. In this way, you will make a total of 120 circles, which will take about 3 minutes.

6. Lunge chest expansion method. Stand with one foot in front and the other foot behind in a lunge stance. Then stretch your arms out flat and make fists. Then open and close your arms to expand your chest. Move slowly to expand your chest, increase your lung capacity, and increase oxygen intake. At the same time, coordinate the opening and closing of your upper limbs with your ankles and lower limbs, and flex and extend your feet one after the other to exercise your upper and lower limbs and ankles. After finishing, switch feet and do another chest expansion exercise. The above takes about 2 minutes in total.

7. Relax, organize and finish. It takes about one minute. The method is to rub your hands together to warm them up, and then massage the body up and down, front and back, especially the Zusanli point (located under the patella of the knee joint, in the depression on the outside of the patellar ligament, that is, four horizontal fingers below the outer kneecap) and Yongquan point (the sole of the foot, bend your five toes hard, the central depression). In addition, massage the waist for a while, about one minute.

The morning sets the tone for the day. Let's not bury our youth in bed. Getting up early for ten minutes to exercise our bodies can have many benefits. Not only can we be energetic for the whole day, but also can build confidence for ourselves. Let's exercise and take away our worries. The several exercise methods recommended by the editor are also very effective, you can give them a try.