The State General Administration of Sport recommends 18 methods of scientific fitness and stays at

The State General Administration of Sport recommends 18 methods of scientific fitness and stays at home to exercise!

During the epidemic, the friends canceled various parties for their own health and the health of others.

Even activities such as going out for a walk are minimal. The following introduces a set of 18 scientific fitness methods issued by the State Sports General Administration and the All China Sports Federation. These actions can be done at home

I hope you can harvest your body and strengthen your resistance in the spring to win the hard battle of epidemic prevention!

1. Lazy cat bow back: 6-10 times per group, repeat 2-4 groups. It can improve the flexibility of the thoracic spine, improve shoulder discomfort, prevent hunchback, prevent shoulder and waist strain.

Nod four-way: 5 times per group, repeat 3-5 groups. It can relax neck muscles and prevent cervical spondylosis.

3. Angels leaning against the wall: 6-10 times per group, repeat 2 groups. It can improve shoulder flexibility and scapular stability, relieve shoulder tension.

4. Butterfly spread arm: 10-15 times for each group, repeat 2-4 groups. It can improve the round shoulder hunchback posture and improve the strength of the shoulder joint.

5. Lucky cat fan: 10-15 times per group, repeat 3-4 groups. It can increase the strength of the rotator cuff and shape the shoulder.

6. Gecko crawling: 6-10 times per group, repeat 2-4 groups. It can improve core stability, improve coordination, and strengthen upper limb strength.

7. "4" Stretching: Maintain 20-35 times in the position where the buttocks have obvious stretch feeling, and complete 3-5 times. It can stretch the hip muscles and improve the flexibility of the hip joint.

8. Lateral stretching: bend to the maximum amplitude, hold for 2 seconds, 6-10 times per group, repeat 2-4 groups. It can stretch the lateral muscles of the torso.

9. Stretching in standing position: Maintain the stretching position for 20-30 seconds and repeat 2-4 groups. It can improve lower back tension, prevent waist and knee strain.

10. Strike left and right: each time you keep exerting for 3-5 seconds, then relax for 2-3 seconds, complete 6-10 times, repeat 2-4 groups. It can strengthen the strength of the adductor muscles and improve the flexibility of the hip joint.

11. Hip on top of chair: Complete 6-10 times, repeat 2-4 groups. It can activate the back chain of the human body and strengthen the strength of the back side of the body.

12. Sitting and closing legs: 6-10 times, repeat 2-4 groups. It can improve core strength and improve body control ability.

13. Rolling of the sole of the foot: 8-10 times per group, repeat 2-4 groups. It can relax the soles of the feet and promote blood circulation.

14. Knee against the wall: 8-10 times per group, repeat 2-4 groups. It can stretch the calf muscles on the back side, enhance flexibility, and reduce the risk of sports injuries.

15. One-leg picking: 8-10 times per group, repeat 2-4 groups. It can enhance balance ability and strengthen core strength.

16. Loop around the ankle: Turn the ankle slowly outward 10 times, then turn the ankle inward 10 times, repeat 2-4 groups. It can strengthen the strength of the ankle joint and improve the flexibility and flexibility of the ankle joint.

17. One-leg lifting: each group practice 10-15 times, repeat 2-4 groups. It can exercise calf muscles and improve the stability of the knee and ankle joints.

18. Touch the chair to squat: practice 10-15 times per group, repeat 2-4 groups. It can enhance core strength and stretch back muscles.

--Article quoted from the State Sports General Administration