Have you gained weight during the Mid-Autumn Festival? Rehabilitation teacher teaches you 7 tricks to stay at home and can help you get rich

There is a decrease in activities during the epidemic, and many people feel that they are "being fat". Will they eat and drink at home again during the Mid-Autumn Festival? The Physical Treatment Center of Chengda Hospital is a long-term calm worker and a senior who stays at home and cannot go out for activities. It designs a set of stretching aerobics, stands without other equipment, and can make you liven up. You may wish to try it.

The video was demonstrated by the rehabilitators at the Chengda Physical Governance Center. There are 7 actions in total, including:

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1. Stretching exercises in front of shoulder muscles: Generally, the movements in daily life are mainly based on the front of shoulder muscles. Regular or excessive use can easily cause pain or tendon inflammation. In severe cases, your hands will not be able to hold them up and cannot move, which affects your daily life, such as being unable to wear clothes, comb your hair, etc. Through this exercise, it can help to relax the front muscles of the shoulders.

Action: Extend both hands behind your back, and pull back together. Do 1 round and 10 times each morning and evening, each time lasting for 15-30 seconds.

2. Reduce shoulder-standing movement: focus on preventing problems with the back and helping to stand upright, because the back will not only affect the appearance of the body, but also cause shoulder pain, and severe cases may also cause spinal deformation.

Action: Relax your shoulders, press your shoulders backward and center. Do 1 round and 10 times each morning and evening, each time for 5-10 seconds.

3. Side muscle group stretching exercise: Office workers who need to sit for a long time, or wash dishes and mop the floor with long waists, can easily cause the side muscles to become tight, and appropriate stretching can make the body feel more relaxed.

Action: hold hands with each other, stretch your hands forward and upward to the top of your head when you absorb air. During the process, your stomach and chin should be slightly closed and you should exhale easily. At the same time, your body slightly swings to the left, and then stay for a little and then inhale back to the middle; when exhaling again, swings to the right, stop for a little and inhale back to the middle. Do 1 round each morning and evening, and repeat 10 times each.

4. Training exercises for the abductor: Both walking and running require the contraction of the abductor to maintain body balance. By enhancing muscle strength through exercise training, you can improve your ability to continue your life, reduce fatigue, and make walking and running easier.

Action: Standing on the side of the wall or the fixed object such as the table foot, with both feet shoulder-width, lift one foot to the side and the fixed object such as the wall or the table foot to the side. If necessary, you can hold the items lightly to maintain balance and last for 5 seconds. After repeating it 10 times, change your foot and do one round in the morning and evening.

5. Tightening exercise for the abductor group: Standing or walking for a long time can easily cause the abductor group to become tight. Suitable stretching can relax the feeling of tightness and bring the muscles back to a healthy state.

Action: Stand with your right hand, with your center of gravity slightly on the left foot and your left knee, cross the right foot to the back of the left, push the wall lightly, push your lateral part to the right side, feel a tightness on the right thigh, and last for 10-15 seconds. After repeating it 10 times, change your foot and do 1 round every morning and evening.

6. Pulling hips on tiptoe and exercise: it can shape the buttocks, tighten the calves, and walk more forcefully.

Action: Stand in the outer eight-stage position, tuck the hips, and raise the feet together. If necessary, you can hold the items lightly to maintain balance. Do 1 round and 10 times each morning and evening, each time lasting for 5 seconds.

7. Calf tension exercise: Standing for a long time or walking for a long distance can easily cause tightening of the calf muscles. In addition to discomfort, it may also be easier to cramp. Calf stretching can relax leg muscles.

Action: Stand in a way forward, with the tips of the feet forward, and hold the wall with one hand to support the body to stabilize. The back foot is followed by the sticking ground. The front foot knee does not bend beyond the tip of the feet. Do the back foot stretching exercise for 10-15 seconds. Do not hold your breath during the stretching process. Do 1 round and 10 times each morning and evening in front of the left and right feet.