Remember 4 tips for fitness to eliminate work fatigue 20 minutes a day

Japanese fitness experts have found that it is more effective to continue to exercise for 20 minutes every day than to go to the gym to practice hard for a day after a week. You can take dozens of minutes from your precious time instead of browsing the web. You know.

　　Sports location: at home, a gym with limited equipment

1. Lying on your back on the fitness ball, holding a dumbbell on each hand, The knees bent at 90 degrees.

2. Tighten your hips, keep your torso parallel to the ground, open your arms and extend them to both sides to the upper arms and the ground, and then restore to the initial movement.

　　Sitting legs, sit for a day to practice abdominal muscles

Suitable location: Home, office, business trip, hotel

1. Sit on the ground, support your body with both hands, and then straighten your legs as much as possible. If you want the effect to be better, you can roll a towel similar to a hotel and clamp it with your knees to increase resistance.

2. Bend your knees, shrink your calf to the highest possible point, and then slowly land your calf until it is fully extended.

　　Holding objects and punching, tightening your shoulders

Suitable location: office when working overtime

　　1. When you stay up late and your shoulders are tight, you can use a mineral water bottle or any heavy object to perform this fitness exercise. Stand with your feet shoulder-width. Bend your knees slightly, and place your center of gravity between your feet.

2. Hold your arms in front of your chest to punch. The method takes turns to straighten forward and retract.

　　Lung stance, and the whole body is exercised

　　Suitable location: outdoor, at home

　　1. Take a lunge forward with your left leg bent, your knees are lowered, and the center of gravity is concentrated to your left ankle. Place your left hand on your knees.

　　2. Then keep your legs still, and use your right hand to lift the weight until your arms are flush with your shoulders.