There is a recipe for fitness, and you can walk with a walk.

Ms. Liang, a citizen of the company, is a white-collar worker. The high-speed work and overloaded mental work every day make her want to "home" at home after work, too lazy to exercise. However, a microblog on the recent Life Times has aroused her interest. According to the Weibo, rolling is a full-body exercise that allows people to get a full range of exercise. Is it really so simple? Miss Liang has deliberately experienced it.

Rolling can exercise the back of the waist, etc.

According to the content of the Weibo, Miss Liang first laid a cushion on the floor of the living room. Then the whole person lay on the mat and rolled three or four rounds within the mat. Later, she felt that although she couldn't feel the effect of relaxing the whole body, she felt a lot more comfortable on her shoulders and back.

Liu Jian, who holds the national vocational qualification certificate for fitness instructors, said that from the sports point of view, the action of rolling the movement needs to use the strength of the back, waist, buttocks, etc. of the human body, which is equivalent to letting them all “move up” and get exercise. , to achieve a certain degree of fitness. In this respect, rolling is a relatively simple way to exercise. After rolling back and forth, lying on the bed, you can try to let your brain go all out. When you relax your body, you can also solve the problem. purpose.

Liu Jian believes that the use of rolling sports can be carried out at home every day, but pay attention to safety during exercise, the range of motion should not be particularly large, and be aware of whether there are fragile items around. If you want to have a relatively large amount of exercise, it is best to go out for a trot or brisk walk, do some aerobic exercise.

Walking can also achieve relaxation

In addition to rolling, if you don't want to do a lot of exercise in the sports room, you can also choose to walk to achieve relaxation. Don't underestimate the walk. Experts at home and abroad have found that when walking, 95% of the muscles and bones of the whole body are mobilized, the metabolic activity is enhanced, and the blood flow is smooth, just like doing a "massage" from head to toe. Not only release stress, but also protect the mind and brain.

Liu Jian said that when walking, the muscles of the lower limbs strengthen the activity, rhythmically squeeze the veins, promote blood circulation, and make it quickly return to the heart. A study in the United States also pointed out: "A light walk for 20 minutes can increase your heart rate by 70%, and the effect is exactly the same as jogging."

In addition to being good for the mind and brain, walking is a good way to protect the stomach and lungs. Sitting for a long time, lung expansion will be limited, affecting the depth of breathing. When walking, the ventilation of the lungs is more than doubled than usual, which is beneficial to the improvement of respiratory function. Once physical activity is reduced, gastrointestinal function will also weaken, which can easily cause indigestion and constipation. When walking after a meal, the movement of the abdominal muscles can effectively massage the gastrointestinal tract to improve its digestion and absorption capacity.

Lazy people can try the "foot massage" method

If you still feel that it is too much trouble to roll, and it is a waste of time to walk, then you are recommended to recommend the following "foot massage" methods, without leaving the house, and without spending too much energy, you can finish reading or watching TV. It can also play a relaxing role.

● Foot tapping: By tapping the sole of the foot with appropriate stimulation, it can promote the metabolism of the whole body and relieve fatigue. The method of tapping is: centering on the center of the foot, rhythmically radiating around, with a slight pain, sitting on a bed or chair with legs crossed, putting your feet on the knees of the other leg, knocking with a fist Hit, each foot is knocked about 100 times.

●Foot of the sole: The feet are closed and rubbed against each other, which can promote blood circulation and improve insomnia. The specific method is: lying on the bed, lifting your feet, rubbing each other hard, if the hands are also carried out at the same time, the effect is better, rubbing about 20 times, the feet will feel warm, resulting in drowsiness.

● Foot tennis: Stirring the soles of the feet with tennis balls can alleviate foot fatigue and help to eliminate constipation. People who try this method for the first time will feel pain in the soles of the feet. After a period of time, the pain will become comfortable and can be performed for 10 minutes every day.

● Feet shaking: Sit on the bed, let your feet shake in the air, then move your feet like a bicycle, and continue for 5-6 minutes to improve blood circulation and promote sleep. This method also stretches the muscles on the calves and the inside of the knees to eliminate leg fatigue.