Five simple and fun office fitness exercises

Five simple and fun office fitness exercises

Many office workers are busy with work and housework, often suffering from being unable to extend their time to participate in regular exercise.

The US “Fox News Network” recently launched an effective and interesting “5 methods of office fitness” that can help office workers to exercise at any time, anywhere in the workplace, home or on the road.

  1. Hanging chair squatting.

  This simple office fitness is one of the most effective physical exercises.

Specific actions: stand as straight as possible, relax your shoulders.

The toe uplift touches the upper to keep the foot stable.

Keep the backrest upright, squat down to hang, and keep 2 with the seat.

With a distance of 5 cm, hold the horse for 10 seconds each time and repeat the action.

Note that the vertical position of the knees should be behind the toes, and the upper body should be straightened by the hip muscles.

  2. Place a desktop crouch for fitness.

  Train your upper body and core muscles.

Specific actions: Use the core muscles of the thorax and abdomen to keep the body as straight as possible; press your hands on the table and bend your elbows at 90 degrees to maintain the push-up posture; then bend your knees and squat 10 times, then do 5 push-ups.

The action is repeated 3-4 times.

  3. “Business Flight”.

  Effectively train your desk’s leg and waist muscles.

Specific actions: stand straight, pull your head and shoulders back to maintain the “perfect posture”; single leg forward, lean down and lift the other leg back, the leg is in line with the body and parallel to the ground

Hold the “flying” position for 3 seconds, then return to the posture position, repeat the movement several times, and after 1 minute of exercise, change the other leg.

  4, V-shaped exercise.

  Work shifts throughout the day and keep up with your body.

V-shape exercises can stretch and activate muscle groups associated with maintaining a good posture.

Specific actions: Keep upright sitting and exhale. You should stretch your spine to make your body taller and hold it for a few seconds. After that, your body leans forward slightly, spreads out the full length, and is V-shaped, as if holding a hut above your head.

  5. Self-gravity exercise.

  Earth’s gravity is everywhere and can be used for fitness.

Stretching due to its own weight can be used for muscle training anytime, anywhere.

For example, push-ups, stretching the door frame as a horizontal bar, and walking around in the workplace are all good exercises.

Relieve sore shoulders and necks with 6 yoga moves

Relieve sore shoulders and necks with 6 yoga moves

Excessive stress, or maintaining the same posture for a long period of time, can easily cause shoulder and neck muscle soreness.

The editor will share with you a set of shoulder and neck yoga exercises to help reduce muscle tension, relieve muscle soreness, and reduce shoulder and neck pressure.

  Steps / Methods Animals are lying on their stomachs with their hands stretched, knees on their knees, and their heads looking down at the ground.

Pay attention to straighten your hips, relax your shoulders, and maintain movement for 3-5 breaths.

  Lie flat on the ground with your limbs inserted naturally.

Lift your straight feet up, and slowly lean them to the right, and place them on the ground above your head, with your forehead resting on your feet.

  Place your hands against your waist, lean against your body, and slowly lift your feet away from your head.

Keep breathing 3-5 times and relax.

  Kneel on the ground like an animal crawling, knees on the ground, and both hands supported vertically.

Push your hands forward, pressing your upper body forward.

  Bend your elbows and press your belly down to the floor.

Straighten your elbows and restore.

Repeat this 3-5 times.

  The right hand is wound backwards from the top, the left hand is wound backwards from below, and the hands are interlocked.

Keep moving for 3-5 breaths, relax, and change hands.

Expert: Grips can also help you with beauty

Expert: Grips can also help you with beauty

The grip device is a beauty instrument. Some women with strong grip strength have good overall physical fitness and can be relatively young.

We even joke like this: “A few dollars for a grip device is a beauty instrument.

“The hand strength gave me good physiology. When I was young, I once skipped a puppet dance.

The rhythmic movement of the five fingers spreading the whole body vigorously makes me have a great grip on training.

  Practicing calligraphy can increase grip.

When I was a child, I used to write brush writing. My grandfather used to draw the writing brush of my brother and me.

The younger brother will be pumped full of ink.

My grandfather said that I had strong hands and could write on paper.

My grandfather often asked me to insert my fingers and grab the sand and salt grains to write a renewed writing brush.

  Grab heavy objects with grippers to increase grip.

I have never been afraid of lifting heavy objects, and I never tire of it.

In particular, when my hands are numb, my whole body is sweating and my blood is staggered, which makes me particularly comfortable.

The gripper, which is brought back from the United States and Japan, can effectively train muscles, protect joints, and prevent tendon injuries.

  You can quietly practice grip strength by bus.

I commute on the bus every day, even if I have a free seat, I never sit.

Instead, with the left or right hand, grab the crossbar above your head and alternate from time to time.

Abdomen, lift your chest, lift your feet, slowly lame, and close your feet.

Look for a feeling when you are young when you practice dance.

The other hand, even holding a heavy object, was never placed on the ground.

  Good grip really does not love to get sick.

I have been for more than ten years and have not spent a penny of public medical expenses.

There are also minor illnesses and minor disasters, but they are all solved at the pharmacy by buying some medicine or at their own expense.

When in the post, the labor intensity is very high, tens of hours a day.

We also rarely take weekends off.

Colleagues admire me for being able to survive and survive, thanks to my strong boy skills.

  Grip device is a beauty instrument According to a 20-year-old research conducted by the Tokyo Metropolitan Institute for the Elderly, a follow-up study of more than 400 elderly people has confirmed that grip strength has a greater impact on women’s health than men.

A woman with a strong grip has a longer life than a small grip.

  Because women are inherently inferior to men in terms of quantity and quality of their muscles, the establishment of cardiac ejection function, arterial oxygen carrying capacity and venous return to heart blood volume are also inferior to men.

Therefore, the training of grip strength is particularly important for women’s life span and health quality.

  I have observed that some women with strong grip strengths have good physical fitness and are expected to be younger.

We even joke like this: “A few dollars for a grip device is a beauty instrument.
“The most commonly used equipment for grip strength training are grippers, grip rings, grip bars, dumbbells, pullers, etc.

The grip device and grip ring are cheap and can be carried around.

  Everyone says ten fingers with heart. I want to say twenty fingers with heart.

Always train the muscle strength of ten fingers and ten toes.

And maintain a dynamic balance with the body’s muscle rhythm, pursue training muscles, and protect the health of the joints.

Think of the fingers and toes as the pivot points of the north and south poles of a globe. The rotating globe is the muscles of the whole body, and the equator is the heart.

  A small way to increase grip strength Grip strength is the force generated when a gripper is gripped with one hand, and is displayed in kilograms.  The grip strength body mass index, that is, the grip strength per kilogram of body weight, reflects both the strength of the forearm and hand muscles, and an important indicator of the overall strength of each muscle group and muscle in the body.

  6 safe and convenient ways to train your grip strength: bells.


Lifting weights: 10-20 minutes per day2.

Push-ups are relatively fragile. You can kneel on the ground first, and gradually push up to the finger-ups on the ground.


With the palms facing up, grab the head of the broom or mop with five fingers, and lift it up in the vertical direction with the force of your fingers. This method can help increase the grip of the left hand.


Take your abdomen and chest up and your jaw in the correct standing position, with your hands drooping, or at 90 degrees, spread your fingers open, and then punch hard with your ten toes firmly on your feet.

The feet followed the toes to open, and the rhythm of the gathers rose up and down.

  In addition, you can make a fist vigorously with one hand and spread your fingers with your other hand to hold a fist vigorously.

With the lame, open the bow from left to right and cross.

Every time you sweat your body, your heart rate will increase.


Use railings, door frames, etc. to do pull-ups.

At first, you can practice hanging.


Find a male companion who rubs his wrist.

  Vignette 1.

In previous years, the unit organized dozens of lesbians with senior professional titles in physical fitness tests.

My overall score is excellent.

After testing, the ratio of my uncle to muscle is also excellent, which is also an indicator that most female compatriots cannot reach.


I also often rub my wrists with my husband to practice hand strength and grip strength.

It turned out that I won more.

I wrote another blade for writing this article, and I still won.

  Expert comments: Associate Professor Guo Jianjun, Research Center for Sports Health and Recovery, Institute of Sports Science, General Administration of Sport of China: Because the brain dominates the hands, it is many times larger than the feet or other joints.Enhance grip.

  For example, you can buy a rubber ball with a little elasticity for a child to play with and squeeze it when you have time.

The small ball is the size of a palm and placed in a school bag.

In addition, walnuts and iron balls can also increase the length and grip of your fingers without leaving your hands.

Six beauty soups make women’s skin white and tender

Six beauty soups make women’s skin white and tender

In addition to the cosmetology in women’s life, what other methods can be used for skin care and beauty?

Obviously, any skin care product has chemicals, and it has certain damage to human skin. Only the beauty that is eaten can make a woman’s beauty more lasting.

Here are six beauty soups:

hzh {display: none; }  1、睡眠不好,皮肤灰暗的女性  虫草老龟汤——冬虫夏草与老龟一起饮用,有健脾、安神、美白皮肤的功效,是白领女性四季适宜的补品。  Who doesn’t want fair and delicate skin?

But in life, our skin is often difficult for us, either with a black and red face, or dull and pale.

How to do?

Properly changing the diet structure may greatly improve the skin.

What’s wrong with your skin?

  The spleen and stomach are not strong, the anger is very strong, and the female face with peas is full of hot and cold soup-clearing heat and detoxifying, and strengthening the spleen and stomach. If you urinate red, then drink this soup.

Poria cocos has a strong flavor, so it should be covered by seasoning when cooking, which is also a good way to check the cooking skills.

  2. Female ginseng and turtle soup with too much work and pressure-Compared with ginseng, American ginseng is mild in nature and suitable for more people tonic, and it is suitable for all seasons. The tonic effect of turtle is well known.

This soup is especially suitable for those white-collar women who work and are under excessive pressure. They can nourish qi and nourish yin, clear fire and relieve annoyance, and nourish the stomach.

  3, dry autumn and winter, lung heat, cough and sputum-prone female Cordyceps pot duck soup-the main role is to nourish the lungs and kidneys, stop bleeding and phlegm, but Chinese medicine pays attention to duck meat is cold, so it is more suitable for summer consumption.

However, it should be noted that people with cold spleen and stomach and stomach ulcers are best not to eat it, so as not to be counterproductive.

  4. Irregular menstruation and rough-skinned women’s red date black chicken soup-red dates have been a good source of blood for a long time, and black chicken is more beneficial to qi and nourishing yin. It is especially suitable for female friends. It has a certain effect on menstrual disorders. It can be used regularly for beauty.
  5. Gastrodia milk pigeon soup-Gastrodia is especially effective for headaches, dizziness, and numbness of the limbs, while young pigeons are rich in nutrition and have a smooth and tender texture. Therefore, they have been favored by female friends who have used brain.

  6, winter coughing, shortness of breath female overlord flower ribs soup-Qinghuo lungs, qi, you can often eat.

  Drinking soup pays attention to the knowledge that women are suitable for supplementing warm soup before the holiday. Do not make excessive menstrual blood because of excessive supplementation.

  These soups with dietary effects need to be drunk often to bring them into effect, and it is advisable to 2-3 times a week.

  Precautions for boiling soup: Water temperature: Meat in cold water will not immediately solidify the outer protein of the meat, the inner and outer proteins can be fully dissolved in the soup, and the soup tastes delicious.

  Cutting: The meat should be simmered first, and the blood and blood remaining in the meat are removed to ensure that the soup is cooking properly.

The whole chicken should be cooked in a pot to ensure that the chicken meat is fine and not rough after the soup is cooked.

In addition, do not put salt prematurely. The water contained in the meat will quickly run out when it is too salty, which will also accelerate the solidification of the protein and affect the umami of the soup.

  Heat: Do not overheat the fire. The heat depends on the boiling level of the soup.

After the pan is boiled, cook on low heat for about three hours.

Because the ginseng contains a kind of ginsenoside, if it is cooked for too long, it will decompose and lose its nutritional value. Therefore, the best time to cook ginseng soup is about 40 minutes.

  Meat processing in soup: No matter how long the soup is cooked, the nutrition of the meat cannot be completely dissolved in the soup, so you should eat the right amount of meat after drinking the soup.

  Six types of beauty soup can basically drink a white and tender woman, beauty is common to life.

We must pay attention to the beauty of women!

How long can the fried soup be stored?

How long can the fried soup be stored?

Guide: Traditional Chinese medicine doctors usually prescribe 4 prescriptions at a time
For a 7-day dose, if a patient with chronic disease may prescribe it for two weeks at a time, many patients will choose to fry all the traditional Chinese medicine at the hospital or pharmacy at one time, and then save the fried soup in the refrigerator.

So, how long can fried Chinese medicine be stored in the refrigerator?

  First of all, we need to understand the packaging form of Chinese medicine decoction.

At present, the most common packaging of Chinese medicine decoctions for decoction is vacuum-sealed packaging. Secondly, it can also be put in containers provided by patients.

  We found that the storage time of medicinal solutions suggested by hospitals and pharmacies on sealed vacuum bags varied.

There have been such studies in which different prescriptions were placed under different temperature conditions. By observing the degree of deterioration of the juice, the measurement items such as odor, turbidity, mold, and acidity were recorded.

It was found that the faster the temperature of the medicinal solution deteriorated, the higher the short-term season, at 25 ℃ or more, the general decoction should not be stored for more than 2 days, and if it is refrigerated, it will generally be stored for 7 days without deterioration.

In addition, the difference in the degree of deterioration of different prescriptions can be overcome even under the same conditions. If the content of starch, protein, carbohydrates and other components in the medicinal solution increases, the deterioration will change.

  In order to ensure the safe use of medicines, the optimal temperature for sealed traditional Chinese medicine decoction is 0?
5 ℃, storage time is 7?
14 days, but it is best not to exceed 7 days.

It can only be because after the soup is cooked, it is often stored frozen for half a day to one day before taking it home for refrigeration, which will “accelerate” the deterioration of the soup; yes, if the fried soup contains whole scorpions, tadpoles and other animalsTraditional Chinese medicine or cooked land, traditional Chinese medicine with high sugar content such as astragalus also affects storage time.

If it is found that the liquid medicine bag bulges or the liquid medicine smells, and there are abnormal phenomena such as air bubbles, it is deteriorated and cannot be taken.

  If you use the utensils provided by you to hold the traditional Chinese medicine decoction, it is generally not recommended to take it overnight, unless it is placed in the refrigerator freezer, it can also exceed 3 days, so as not to deteriorate the medicine and affect health.

Soft skin cares about weekdays


Soft skin cares about weekdays

Beauty-conscious fashion women are looking for a tall, fleshy figure with smooth, egg-like skin.

But your skin is affected by your parents. You ca n’t decide whether you are tall or tall, but the skin can be repaired and maintained. Through your care, huh, maybe the soft, delicate and healthy skin makes you look more watery and clear.
  1. An appropriate amount of human body tissue fluid can reach a concentration of 72%, and the residual amount in an adult’s body is 58% -67%.

When the body’s moisture is reduced, dry skin and sebaceous gland secretion decrease, which causes the skin to lose elasticity and even wrinkles.

In order to ensure the intake of water, girls should drink about 1200 ml per day.

  2. Foods that eat vitamins Vitamins play an important role in preventing skin aging and keeping the skin delicate and moist.

Japanese scholars have found that vitamin E has an important effect on skin anti-aging.

Because vitamin E can destroy the chemical activity of free radicals, thereby inhibiting aging.

Vitamin E also prevents lipofuscin from accumulating on the skin.

Scientists have discovered that lipofuscin production is related to lipid peroxides.

Foods rich in vitamin E include cabbage, sunflower oil, and rapeseed oil.

Vitamin A and B2 are also substances that can’t be added for smooth and fine skin.

When the human body lacks vitamin A, the skin will become dry and rough and scaly; if vitamin B2 is lacking, the corners of the mouth will become milky, the lips and skin will crack, scaling and pigmentation will occur.

Vitamin A foods include animal liver, cod liver oil, milk, cream, poultry eggs, and orange-red vegetables and fruits.

Vitamin B2 foods include liver, kidney, heart, egg, milk and so on.

  3, eat more foods containing iron, the skin is shiny and ruddy, and need sufficient blood.

Iron is one of the main components of heme in the blood, so you should eat more iron foods.

Such as animal liver, egg yolk, kelp, laver and so on.

  4, increase the amount of plasma collagen and elastin food intake collagen can make the cells plump, so that the skin is full, and wrinkles are reduced; elastin can enhance human skin elasticity, so that the skin is smooth and elastic.

Foods with high levels of collagen and elastin include trotters, animal tendons and pigskin.

  5. Pay attention to the intake of alkaline foods. The physiological acidity of the fish, meat, poultry, eggs, grains and other foods eaten daily.

Weight acidic food concentration body fluids and blood lactic acid, uric acid content increased.

When the organic acid cannot be excreted in time, it will erode the sensitive epidermal cells and make the skin delicate and elastic.

In order to neutralize the acidic components of the body, you should eat some physiologically alkaline foods, such as apples, pears, oranges and vegetables.

  In addition to the above tricks, the skin should also avoid external irritation.

The scorching sun in summer and the cold wind in winter will make the skin rougher. Therefore, it is necessary to take appropriate protective measures according to the changes of the season.

Do not wash your skin excessively.

Repeated rubbing can cause the damaged skin cells to have time to regenerate.

Pay attention to protect the skin, avoid contact with acid and alkaline substances, choose appropriate cosmetics and cleaning products according to your skin, and perform appropriate massage.

 A woman like water, like you, should not take care of her skin.

Herbal heatstroke to prevent heatstroke: Watermelon Cuiyi cures hypertension

Herbal heatstroke to prevent heatstroke: Watermelon Cuiyi cures hypertension

In summer, people often experience bad symptoms such as thirst, upset, anorexia, and insomnia. At this time, if it can replace the traditional Chinese medicine that has the function of promoting hydration and quenching thirst, clearing heat and detoxifying, it can even make up a lot of water in the body, and it also has health care and disease preventionefficacy.

  Honeysuckle dew-20 grams of honeysuckle in early summer, put it in a tea cup, brew with boiling water 1000ml, add honey and mix well after drying.

  White lotus flower-wind and cold, upset and thirsty 50 grams of white lotus flower, put in a casserole, add water to boil for 15 minutes, take the juice and add rock sugar.

  Watermelon Cuiyi Lu-Sore tongue, 100 grams of high-pressure watermelon rind (Watermelon Cuiyi), moderate amount of honey.

Wash the watermelon green clothes, cut it into thin pieces, add it to the casserole, add water to boil for 15 minutes, and then filter out the liquid medicine. After drying, add honey and mix thoroughly.

  Chrysanthemum dew-headache, dizziness, red eyes, 10 grams of white chrysanthemum, moderate sugar.

Add to the tea cup, brew with boiling water, and cover with 5 焖
Can be exchanged in 10 minutes.

  Jujube honey dew-cough, 50 grams of tired chrysanthemum, 5 jujubes, 20 grams of Ophiopogon.

Add them to the casserole, add water to the boil for 15 minutes, and then filter the liquid. Add the honey and mix well after drying.

  Radix Ginseng Radix Root-Sore throat, hoarseness, Radix Ginseng, 10 grams each, Odonata and licorice, 5 grams each.

Put them into a tea cup, brew with boiling water, and cover with 焖 for 20 minutes to replace.

  Mint Licorice Decoction-Sore throat soreness 100 g mint, licorice 30 g.

Add to the casserole, add 3,000 ml of water to the boil, and filter the liquid for 15 minutes after boiling. After drying, add honey and mix well.

  Fragrant dew-exogenous heat, 50 grams of non-sweating fragrant incense, boil with water for 20 minutes, take the juice and warm, add honey to drink.

  Bone Skin Cool Lotion-Five upsets, 10 grams each of Ophiopogon, Ophiopogon and Bamboo Leaves.

Add them into the casserole, add water and fry for 30 minutes, and then filter the liquid. After the air is warmed, add honey and mix thoroughly.

  Hawthorn Odonifera-Summer diet for middle-aged and elderly people, indigestion hawthorn, stir-fried malt, oatmeal 15 each?
30 grams, fry for 30 minutes, and let cool.

Six tips for maintaining close relationships


Six tips for maintaining close relationships

Tip # 1: Don’t try to keep your passionate and passionate for love to develop naturally.

Passion and love will disappear over time, so you focus on keeping your life normal, pay attention to making money and raising children.

A successful relationship does not necessarily provoke passion and love, but the ease and joy of living together.

  Tip # 2: Don’t quarrel for fairness. If you want to quarrel fairly, the two must be prepared for the quarrel. You must know that only one party will win; when you ask yourself, is it really worth our quarrel?

If the results are considered, 90% of the quarrel should be avoided.

If quarrels are preventive, time should be shortened, and be fair, remember that you are arguing only about what is being quarreled, and do not involve other aspects.

  Tip three: Don’t talk about everything. Talking things may not be useful.

For example: If you have different opinions about abortion, how you talk will not solve the problem.

If you talk, it will only deepen the differences and increase tension between the two of you, so it’s best to set things aside.

  Tip # 4: Do n’t tell the truth. Truth requires absolute honesty. Absolute honesty requires great wit. It ‘s easier said than done.

Your partner does not need to know exactly how you feel and what you think.

When you have to say what you feel, be careful about what you say.

  Tip five: Don’t spend money arbitrarily. People who can control money can have power in the relationship. Power does not depend on how much money is made, but how it has to be spent.

You can open two different bank savings accounts, and the expenses are evenly recovered from the two accounts. You have absolute control over your account, and your partner also has absolute control over his account.

On the basis of mutual agreement, the cost of living is borne equally by the two of you; the power of both of you is equal, and the contradictions naturally decrease.

  Tip # 6: Don’t ignore the life section. If you have to worry about the small things you pay attention to, such as “do not cover the toothpaste cover”, etc., after changes, they may damage your relationship.

Therefore, you should pay special attention to the daily life section.

Of course, you need to pay attention to small things that have a positive effect, such as: you kiss him unexpectedly, or say a few words of praise.

Because a successful relationship is based on daily care and love.

Taijiquan moves and relaxes physically

Taijiquan moves and relaxes physically

Taijiquan is a slow and light regimen.

Domestic scholars have found that after playing Taijiquan for 30 minutes a day, the level of HDL in the body can be significantly increased.

  ”Life is movement”.

Exercise can promote heart and respiratory function, increase muscle strength and bone density, increase response sensitivity, reduce depression, and thus increase physical fitness.

Therefore, too many people think that increasing exercise intensity and duration is more beneficial for correcting health and longevity, which is actually unscientific.

  First, super exercise is not good for your health.

Physiologists have conducted research, one is to compare the effects of low and high intensity exercise on the human cardiovascular system; the second is to measure the changes in blood pressure and heart rate during continuous and intermittent exercise.

The results show that both low-intensity and intermittent exercise can have a good effect on health.

Therefore, experts suggest that low-intensity exercise every day is not only good for health, but also reduces the risk of cardiovascular attacks.

  Tai Chi is a slow and light exercise.

Domestic scholars have found that after playing Taijiquan for 30 minutes a day, the level of HDL in the body can be significantly increased.

This lipoprotein can eliminate the low-density lipoprotein deposited on the arterial wall, which is beneficial for arteriosclerosis and cardiovascular disease.

Therefore, super exercise is not good for your health.

Innovative Mind Yoga

Innovative Mind Yoga

More than thirty years ago, the Medical University of Uttarpur, India, has observed yoga.

Experts buried the deep yoga master in the ground, gave him the necessary water, and covered it with mud.

The yogi survived underground for eight days. After coming out, except for his physical weakness, his vital signs were normal.

  What’s even more incredible is that when experts monitored him with an electrocardiogram, he found that his heart was beating more and more slowly, and whether there was a straight line.

But just as the expert was ready to dig the soil to save people, his heart slowly resumed beating.

Afterwards, the tester said that he was working hard to eliminate misunderstandings, turning himself into a leaf on a tree, and communicating with nature simply.

Mindfulness is the enemy of yogis. The sign of skill is sometimes how you control your thoughts.

  In 1993, an Indian-American, yoga practitioner Monkoff?

Kidd threw away the oxygen cylinder, crossed the 6,500-meter climbing death line, and climbed to the second highest peak in the world, Qiao Gori.

At an altitude of 6,500 meters, the air is so thin that normal people cannot survive, but Munchoff?

Kidd succeeded.

At a press conference to submit a Guinness Certificate, Monkoff?

Kidd said, I think the biggest obstacle to anaerobic climbing is desire.

Because any small thoughts on the top of the mountain will make you feel that you need more oxygen.