Exercise at Home: Expert Teaches "18 Scientific Fitness Methods"
A reporter recently interviewed Qi, a researcher at the National Physical Science Institute of the General Administration of Sport, to teach us 'Scientific Fitness 18 Methods' that can be practiced at home.
6 methods to relieve shoulder and neck tension
1. Lazy Cat Back Arch: Lean against the chair back to arch your back, pull your spine back, don't get tired, like a cat stretching its waist, relaxing the shoulders and back.
Function: Increase the flexibility of the thoracic spine, improve shoulder and back discomfort, prevent hunchback, and prevent and delay shoulder and waist muscle strain.
2. Four-way nodding: Nod your head in four directions, exercise your neck and shoulders, the action is very simple, but it's important to practice it every day.
Function: Relax neck muscles, improve shoulder and neck discomfort, and prevent cervical spondylosis.
3. Wall Angel: Back against the wall, extend your arms outwards, slowly move upwards along the wall, slowly return to the original position.
Function: Improve shoulder flexibility and shoulder girdle stability, relieve shoulder and neck tension.
4. Butterfly Stretch: Raise your elbows to a certain extent, tighten your arms inward, don't be afraid to get tired, like a butterfly spreading its wings, improve rounded shoulders and hunchback, and improve shoulder joint strength, and relieve shoulder and neck tension.
Function: Improve shoulder girdle stability, improve rounded shoulder and hunchback posture, increase shoulder joint strength, and relieve shoulder and neck tension.
5. Treasure Cat Paw: Raise your arms upwards alternately, repeat multiple times, diligently practice to strengthen the shoulders and elbows, improve shoulder and elbow function, and relieve shoulder and neck tension, and shape the shoulders.
Function: Increase shoulder girdle stability, increase shoulder and elbow strength, relieve shoulder and neck tension, and shape the shoulders.
6. Gecko Crawling: Maintain stability and lean forward, use your hands to hold the wall and crawl upwards, repeat up and down, coordinate with breathing to practice the shoulder girdle.
Function: Improve core stability, improve coordination, strengthen upper limb strength, and relieve shoulder and neck tension.
6 methods to relieve waist tension
1. '4' character stretch: Squat upwards in the '4' character position, maintain the posture and fix your feet, take a deep breath and straighten your body, practice regularly to improve your waist and hips.
Function: Stretch the gluteal muscles, improve hip joint flexibility, and relieve waist tension.
2. Side stretch: Raise your hands and cross them, bend your body sideways to pull outwards, alternately stretch left and right, loosen the waist.
Function: Stretch the muscles on the side of the torso, improve shoulder and waist tension.
3. Left and Right Combat: Sit in a stable chair, cross your hands on your thighs, resist with your hands as your legs move inwards, lean forward without forgetting.
Function: Improve hip joint stability, strengthen the inner thigh muscles, and improve upper limb strength.
4. Standing Stretch: Stand on one leg, reach your foot to the foot surface, keep the posture fixed, straighten your body and take a deep breath, alleviate waist tension and soreness.
Function: Improve lower back tension, prevent waist and knee muscle strain.
5. Chair Top Hip Lift: Stand with your feet shoulder-width apart, lean forward and lift your hips, slightly bend your knees without leaning forward, and extend your arms towards your ears as much as possible.
Function: Activate the posterior chain of the human body, improve rounded shoulder posture, strengthen the power of the body's back side, and improve waist tension.
6. Sitting posture hip lift: Sit in a stable chair, hold your hands on the chair, bend your knees and pull your abdomen and legs together, keep it for two seconds and return to the original state.
Function: Improve core strength, improve body control ability, and improve waist tension.
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