Author

Meisuzhen | Fujian Province Third Hospital of Meizhou City

Bawenpei | Beijing Shitan Hospital

Morning Exercise on the Way to Work

When waiting for the car, people often eagerly await, you're anxious and impatient, feeling very frustrated. However, being anxious doesn't change anything. Therefore, I suggest that whenever you feel like this, you should immediately shift your attention, whether you're at a bus or subway station, and practice the ‘Three Tactics for Waiting on the Car’.

1 Half Squats

Specific method:

Bend your legs slightly, hands at random, can be placed on either side of the body, or placed behind the back, chest up, knees bent to 90 degrees and then extend, repeat.2 Heel Raises

Specific method:

Bend your legs slightly or together, hands at random, can be placed on either side of the body, or placed behind the back, chest up, abdomen, repeatedly do the action of raising the toes, each time you should stay for 1-2 seconds. According to the waiting time, the number of times is at random, but can be continuously done for 1 minute (60-120 times) for best effect.3 Waist Twisting

Specific method:Two legs apart, hands back, chest up, abdomen, body upright, alternately twisting the body to the left and right, each twist to the point where you can see the objects behind your back, try to remain stationary for 1-2 seconds. According to the waiting time, the number of times is at random, but can be continuously done for 1 minute (30-60 times) for best effect.

Fitness benefits:

Main effect is to strengthen the muscles of the small calf and improve the stability of the ankle joint.1 Sitting like a Bell

Specific method:Press your waist and sacrum firmly against the backrest, your legs naturally together, hip and knee joints are basically at 90 degrees.

2 Neck Movement

Specific method:

Slowly do neck flexion, extension, left and right leaning, left and right turning and rotating movements. People with cervical spondylosis or long-term computer use can do more neck extension movements.

Fitness benefits:

This action is to regulate the muscle balance of the neck, improve local blood circulation, which is beneficial for relieving cervical spondylosis symptoms.3 Alternating Leg Raises

Specific method:In the above sitting posture, hands clasped to the chest or naturally placed, one side of the lower limb raised to maintain the knee joint at 90 degrees, try to maintain for 1 minute above, and then alternate sides.

Fitness benefits:

This is mainly to exercise the strength of the calf muscles and balance, and it is also very beneficial for improving the balance and coordination of the whole body.3 Palm to Palm

Specific method:Both hands grasp each other facing, one tight one loose, repeatedly force, best to maintain for 1 minute (60-100 times).

Fitness benefits:

This action is to soothe the muscles and blood circulation, enhance the strength of the upper limbs, has a significant effect.Standing also doesn't give up

Unfortunately, there are no seats on the car, so you have to stand, plus the road is quite long, anxiety, irritability and other emotions will be aggravated. At this time, it's better to do some exercises, your mood will gradually return to calm, and you will feel happy from it.1 Standing like a Pine

Specific method:

Whether you pull a hanging ring or hold a support bar, keep a straight back and abdomen standing posture.2 One-Arm Subtraction Pulling

Specific method:Keep your chest up and abdomen, use the hand holding the hanging ring or holding the support bar, use the sub-force to perform the action of one arm upward pulling, each lasting for half a minute to 1 minute, then switch sides.

Fitness benefits:

This method can strengthen the muscles of the upper arm, chest muscles and back muscles, and has a significant effect on the development of muscle strength.

3 Toe Raises

Specific method:Similar to toe raising, but the heel does not touch the ground when the toes are raised, maintain the action of raising the toes, and the hand holding the hanging ring or holding the support bar does not force, just helps maintain the balance of the body when the car shakes. The action of maintaining a toe raise for 1 minute above and strive to repeat 2-4 times.

Fitness benefits:This action can strengthen the muscles of the small calf and ankle joint, and it is also very beneficial for improving the balance and coordination of the whole body.

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