home fitness and housework fitness are correct
home fitness and housework fitness are correct, and urbanites often complain that they have no time to exercise, so they can do kitchen fitness as follows. Although the intensity of kitchen fitness is not great, it can effectively stretch the whole body. Let's take a look at home fitness and housework fitness. Fitness at home, housework and fitness. 1
Tiptoe tip
This action can be used in many times. For example, when washing dishes or vegetables, let your legs exert a little force, stretch your toes, inhale, lift, exhale and put down. Do 5 groups, 1 times in each group. This can not only lengthen the calf muscles, but also reduce the fatigue of standing for a long time.
stand on one leg
stand on one leg in the kitchen. You can also do this action when you are working. For example, when cutting vegetables, put your whole body on one leg, take a step on the side of the other leg, touch the ground with your toes, straighten your leg hard, lift it to the side, hold it for 2 seconds, and change to the other side.
Lower back and forth
At the edge of the sink, standing for too long will make your waist muscles feel tired, so when you finish the work at the edge of the sink, your feet should be shoulder-width apart, with a big step away from the pool. Hold the pool with both hands, slowly bend down and stretch the muscles of your back and waist, and press down for 5 times.
Squat down
You can design the kitchen so that you have to squat down to get the cooking utensils. When squatting, your legs will interfere with each other, and the parts above the waist will be forced to be straight, so that you can exercise the strength of your waist and thighs.
Push-ups
The boiled soup is not ready yet. Take a step back, put your hands on the refrigerator or table, bend your arms and straighten your legs, and let your upper body slowly approach the refrigerator or table. Generally, you can do this kind of "push-ups" in the kitchen for 15 times every time you cook.
Full-body stretching exercise
① Turn your waist: let yourself exercise more while washing dishes or vegetables. Don't put the washed things near your hand, but keep your feet in place. Turn your waist with waist strength and put the washed items behind you.
② neck turning: stand by the pot to move your neck and shoulders, and turn your head around alternately from left to right. When you operate selflessly, you will inevitably feel nervous in your muscles, so you should move at any time.
③ Stretch the whole body: Do a side bend in the kitchen during a long waiting interval such as making coffee, making soup or baking cakes. Although this action is not large, it can effectively stretch the whole body.
(4) Stretch your arms. Don't grab the seasoning or cooker at a higher position at random. In fact, this is a good opportunity for you to exercise. Stretch your arms until you reach your fingertips, and at the same time, push your legs hard and stand on tiptoe.
Tips for housework and fitness
1. Tiptoe: When washing dishes or vegetables, put a little force on your legs, stand on tiptoe, inhale, lift, exhale and put down, and do the whole movement for 1 times, which can not only lengthen the calf muscles, but also reduce the fatigue of standing for a long time.
2. One leg: When standing to cut vegetables, put the whole body's center of gravity on one leg, take a step on the side of the other leg, put your toes on the ground, straighten your legs forcibly, lift them sideways for 2 seconds, and switch to the other side.
3. Bend over: Standing for too long while washing dishes will make your waist muscles tired. When you finish the work by the sink, your feet should be shoulder-width apart, and there is a big distance from the sink. Hold the sink with your hands, bend over slowly, stretch your back muscles, and press down for 5 times.
4. Squat down: put the cooker on the bottom of the cupboard, and you must squat down every time to get the cooker. When squatting, put your legs together, and straighten up above the waist, which can exercise the strength of the waist and thighs.
5. Turn your waist: When washing dishes or vegetables, exercise your waist more. Don't put the washed things near your hand, keep your feet still, and put the washed things behind you by turning your waist.
6. Turn your head: take advantage of the gap between cooking and waiting, and stand by the pot to move your head and shoulders. The head turns left and right alternately.
7. Arm stretching: When taking spices or cookware in a higher position, don't take things at random. Stretch your arms hard, and transfer the strength from your big arms to your fingertips. At the same time, push your legs hard, stand on tiptoe, peel edamame with your head down, and raise your arms appropriately, which not only relieves the pressure on the cervical spine, but also allows your arms to get exercise. Keep fit at home, do housework and keep fit. 2
Expert advice
Qu Jianqiao, Senior Engineer, Environment Institute, China Center for Disease Control and Prevention
For example, the air conditioner that has been idle for a winter should be cleaned, and the range hood that has not been scrubbed for a long time should also be cleaned. Families who like to keep pets can also make good use of this rare rest time to clean the living environment of cats and dogs.
However, when some people do housework, they are greedy for more and seek faster, which leads to overwork and backfire. Especially when doing some heavy housework, it is easy to cause some accidents and injuries.
cleaning should be combined with rest
cleaning is the most complicated thing in housework, so we should make good preparations before cleaning. These preparations include:
1. Prepare some snacks, drinks, etc., so as to properly replenish physical strength during cleaning.
2. prepare a set of necessary equipment, such as a set of clothes that will not affect physical activities and a pair of comfortable and non-slip shoes. In order to prevent the detergent from hurting the skin, you should also wear masks and gloves when cleaning.
3. Choose the right tool. It's best to use a light mop to clean the floor, and put the cleaning equipment in a bucket so that it can follow you at any time.
4. Determine a correct cleaning route, that is, from top to bottom, from inside to outside, from light to heavy.
5. If there are children with sensitive skin at home, avoid them for a while.
6. If you seldom exercise at ordinary times, you should take a little exercise before cleaning, warm up first, and then start doing it to prevent accidents and injuries.
intimate tips
in the process of cleaning, you should keep in mind that "haste makes waste", and don't be too eager to make haste and finish early, so as to add too much pressure to yourself. It is especially necessary to remind you that you should put down your work properly, have a rest and keep a happy mood during the cleaning process.
for example, between the cleaning paragraphs, you might as well make a cup of tea and have a rest for 5-1 minutes to enjoy your achievements. Only in this way can we finish the cleaning work without hurting our health.
There are tips for self-protection
When doing housework, we should not only make full preparations, but also pay attention to some details in the specific operation process.
1. When carrying heavy objects, the height of the objects should not exceed the chest; You should pad your feet when holding high objects and avoid twisting your waist; When moving heavy objects, pushing is more appropriate than pulling.
2. When cleaning the ceiling or wiping high objects, neck sprain is easy to occur. It is recommended to use long-handled appliances and foot pads to avoid looking up for a long time and reduce the occurrence of sprains.
3. When wiping the floor or lifting heavy objects on the floor, you should bend your knees and squat down, and keep the objects as close to your body as possible. It is not advisable to bend down directly.
4. When wringing water, it is not advisable to use excessive force at one time, but wring it out several times.
Intimate tip
If you accidentally get a strain, sprain or contusion, you should immediately stop cleaning and have a full rest.
In the acute stage of various strains, ice pillows, ice water bags, etc. should be used for ice compress, and serious cases should be treated in hospital in time.