If you are usually busy with work and don’t have a lot of time to exercise, you might as well do more “micro-exercise”, which is simple and easy, and does not take a lot of time, and can also mobilize the body well and bring a lot of health benefits.
The body’s favorite 10 small movements that only take a few minutes, it is recommended to practice them every day!
1. Rubbing hands: speed up the cycle
Hand rubbing can speed up blood circulation throughout the body. The method is to rub both hands quickly, as fast as possible, for 40 seconds. These 40 seconds are equivalent to a “big cleaning” of the vascular system.If a person does not exercise for a day, the blood circulation rate will be very slow. When rubbing your hands, the heart and lungs speed up, the depth of panting is also increased, the airway is opened, and the lung ventilation increases, which can replace the turbid air in the deep layers of the lungs. ①
(Image generated by AI)
2. Rubbing your face with your hands: refreshed
Rub your hands against each other a few times, feel hot, then close your eyes, rub your hands from bottom to top, from light to heavy, until your face is hot, “wash” at least twice a day, 3-5 minutes each time.In addition, rubbing your forehead when you are tired will not only make your face comfortable, but also brighten your eyes and make you feel refreshed. Place the fingertips of both palms opposite each other on the forehead, and rub from the midline to both sides in one direction, 30-50 times a day. ②
3. Dry comb: relieve stress
When you feel tired, you can also dry comb your hair to refresh your mind. The so-called “dry combing” is to comb the hair from the forehead with the five fingers of both hands, through the top of the head to the occipital; Then comb your hair from the temples with five fingers, through both sides of the head to the occipital. Repeat this for 1-2 minutes.When combing your hair dry, you can feel a slight heat in the scalp, which increases the blood supply to the brain, thereby relieving stress and fatigue and relieving various discomforts in the head.
4. Iron your eyes: Relax your eyes
Watching mobile phones, watching TV, and watching computers, but the eyes are uncomfortable for a long time, you can simply relieve eye fatigue with the palm of your hand.Rub your palms together, cover your eyes, and close your eyes slightly. After 3 minutes, put down your hand, open your eyes, look into the distance for 3 minutes, then look at your palm for 1-2 minutes, and then look into the distance. In this way, exchanging near and far several times can also effectively eliminate eye fatigue.
5. Deep breathing: improve the gastrointestinal tract
There is an action that can promote gastrointestinal peristalsis and improve digestion as long as you sit, that is, – bulging belly breathing.Inhale hard through your nose to make your abdomen bulge as much as possible, and when you exhale, suck your abdomen to the maximum, the more deflated it is, the better. Such micro-exercises, lasting for 2-3 minutes, can increase intestinal peristalsis, prevent constipation and indigestion.
6. Hook your toes: prevent blood clots
Reduced activity and increased lying down and rest time can easily slow down local blood flow. If factors such as reduced water intake are added, it will lead to increased blood viscosity, which may cause venous thrombosis in the lower extremities.When lying down for a long time, you can do ankle pump exercises, that is, hooking your toes. Lie flat or sit, relax your thighs slowly and forcefully, hook your toes at the maximum angle within the limit of no or slight pain, hook your feet upwards, toes towards yourself and then stretch your feet down, and keep your toes down for about 5-10 seconds, 3-4 times a day, 20-50 times a time.
7. Tiptoe: Strong legs and feet
As the saying goes, when people are old, their feet weaken first. Tiptoe strengthens the vitality of the base of the foot and prevents aging. Moreover, the feet are closely related to the kidney meridian of the human body, and standing on tiptoe can stimulate the foot Shaoyin kidney meridian, dredge the foot three yin meridians, and make the qi in the body run upwards, thereby warming the kidneys and stimulating the middle qi.You can do it once a day in the morning and evening, and control the frequency of tiptoe once every 2-3 seconds, for 1-2 minutes each time, and feel the heat on the soles of your feet.
8. Wall station: lose weight and fat
Sitting and lying down after eating not only affects digestion, but also grows a small belly. It is better to stand against the wall for a while after a meal, which will help digestion and also lose weight. You can stand for 5 minutes at the beginning, and slowly extend it to 10-15 minutes. Pay attention to wearing flat shoes when standing.Standing against the wall can exercise the muscles of the whole body, burn more calories, and achieve weight loss and fat loss while firming the figure.
9. Push the wall: relieve neck and shoulder pain
To relieve neck soreness, you can do a wall pushing exercise. This exercise is similar to doing push-ups, except that the floor is replaced with a wall. The key is to put your hands shoulder-width apart, with your fingertips facing up, and the tip of your nose touching the wall once.The greater the distance between the feet and the wall, the greater the intensity of the exercise, so depending on the personal situation, it is generally recommended that the feet are about 30 cm away from the wall.
10. Rubbing the stomach: regulate the internal organs
The abdomen is in the middle of the human body, just like a transportation hub, smooth and not congested, in order to ensure that the human meridians are accessible in all directions. Rubbing the abdomen can rub and stimulate acupuncture points, enhance meridian function, and regulate the function of internal organs. Traditional Chinese medicine has always advocated the health care method of “frequent rubbing of the abdomen”.Half an hour after meals, press the palm of one hand or the base of the palm to the abdomen, press the back of the hand with the other hand, and rotate and knead in a clockwise direction, about 10-15 minutes each time. Long-term persistence can increase gastrointestinal peristalsis and enhance spleen and stomach function.