Sitting for long periods of time can lead to obesity and various diseases. Recommended 3 groups of yoga stretching exercises

　　In the Internet age, people have gradually evolved from working at desks to working on computers. White-collar workers who sit in front of computers for long periods of time maintain the same sitting posture for a long time and do not exercise for a long time, resulting in muscle stiffness and a series of problems in the cervical spine, lumbar spine, etc. healthy Problem, for working people who work long hours and have less leisure time, the best fitness method is nothing more than "working out at home", and one of the best fitness methods to relieve muscle soreness is stretching.

　　The benefits of stretching are not limited to muscle relief after fitness or muscle relaxation after running. Daily stretching can also significantly improve the quality of sleep and life. If you choose to stretch at home by referring to online exercises, it is recommended to purchase a yoga mat first. Otherwise, direct contact with the ground or floor for stretching exercises will not only make the joints cold, but also greatly reduce the effectiveness of the exercise.

　　Now let’s introduce a set of stretching movements on the yoga mat. It should be noted in advance that stretching exercises require long-term persistence and appropriate amounts. You should not do it too hastily, nor should you fish for three days and dry the net for two days, otherwise it will not have much effect.

　　1. Stretching of leg muscles

　　This set of movements is a good way to relieve beauty for people who want to slim down their calves, as well as for working people who often stand for long periods of time.

　　First, we need to sit upright on the yoga mat. At this time, half-bend one leg inward and stretch the other leg straight forward. The upper body must keep the waist straight, then straighten the arms and slowly stretch forward.

　　Note: The arms do not have to be stretched to the feet to be effective. As long as the thighs feel the traction, it is fine. Because everyone's flexibility is different, you need to do it according to your ability.

　　2. Stretching of hip muscles

　　The buttocks of people who sit for long periods of time often bear long-term pressure, which may cause lumbar disc herniation and cause soreness in the buttocks over time. This method has a good effect on soothing the buttock muscles.

　　This set of stretching exercises is relatively simple, more like lying with your legs crossed, but we need to relax your waist and head and lie flat on the yoga mat, then arch one leg vertically, and put the other leg on top of that leg in a "legs crossed" motion.

　　Note: When doing this set of exercises, remember not to let your waist and head break away from the yoga mat and be in a suspended state. Otherwise, it will not only have no benefit to the buttock muscles, but will also cause muscle damage to the cervical spine and waist.

　　3. Stretching of abdominal muscles

　　This set of movements is an indispensable set of movements for bodybuilders who want to have abdominal muscles and mermaid lines, but you also need to pay more attention when doing it. If you are not careful, you may damage your waist.

　　First, we lean over and face the yoga mat, place our abdomen, crotch, and legs tightly against the yoga mat, and the toes are perpendicular to the yoga mat. Both arms of the upper body need to be 90° perpendicular to the yoga mat.

　　Note: Both arms must be on the vertical yoga mat with the elbows at 90°. Do not support the weight of the entire body with a support movement, otherwise the arm muscles may be damaged.

　　I believe everyone has learned the above three groups of stretching exercises. Before doing stretching exercises, it is best to "warm up". The best time for fitness is around 4 pm and 8 pm. Do not exercise within an hour before or after meals! (99Health Network( www.99.com.cn ) Special article, please indicate the source if you need to reprint)