10 movements to create a healthy and good figure

As an indoor exercise, the fitness routine is very popular among women, because not only can it mobilize all the muscles in our body to get a full workout, but it can also shape the body and make our figure more curvaceous. In fact, it is not just that, the fitness routine is also very beneficial to our physical health. Let me introduce the fitness routine to you below.

Six exercises of the fitness routine help you lower blood pressure and keep fit

The first exercise: Tapping the ear

Place both hands on the ears and press the ears at the same time, doing eight eight-beat cycles. It can keep people with good hearing and can also unblock the meridians. According to traditional Chinese medicine, the shape of the ear is like an inverted fetus with the head down and the feet up. Its acupoints correspond to all the five internal organs and six bowels in the body. Tapping the ear can also be said to be a whole-body nourishment.

The second exercise: Combing the head

According to traditional Chinese medicine, the head is the 'confluence of all Yang' and the 'abode of clear Yang', and it is also the place where the marrow sea is located. All the essence blood of the five internal organs and the clear Yang Qi of the six bowels can be infused into the head. Every day, separate the ten fingers to replace the comb, and comb the head from front to back for eight eight-beat cycles, which can help lower blood pressure, dispel wind, invigorate the brain, and prevent and treat headaches.

The third exercise: Clacking teeth

Clacking teeth is to bite without food, and gently tap the teeth every morning, which can make the teeth stronger, and it is enough to do eight eight-beat cycles. Many elderly people do not pay attention to tooth loss, but in fact, a set of good teeth is very important for the elderly. According to traditional Chinese medicine, the spleen and stomach are the root of postnatal life. After the elderly lose their teeth, their diet is affected, leading to phenomena such as partial eating, resulting in malnutrition, which ultimately affects their physical health.

The fourth exercise: Neck rotation

It is enough to rotate the neck clockwise and counterclockwise for eight cycles each day, without going too fast or too wide, and it is better to be slow. The carotid artery is an important channel for the heart to reach the brain and other major blood vessels in the head. Many elderly people have carotid artery stenosis, which is prone to cause strokes and other diseases. Rotating the neck can not only activate the carotid artery blood vessels but also the cervical vertebrae, which also has a certain preventive effect on cervical spondylosis.

The fifth exercise: Leg stretching

Leg stretching can warm up the body, and it can also stretch the tendons and bones. Stretching the legs on both sides can also enhance the coordination of the whole body. Each day, stretch the legs in a clockwise and counterclockwise direction for four eight-beat cycles, totaling 32 times, which has a significant effect on preventing falls and sprains.

The sixth exercise: Squatting

Old age first affects the legs, squatting and jumping can strengthen the lower body and promote blood circulation in the lower limbs. Ruan Guozhi used to do indoor squatting and jumping 20 to 30 times a day, but now that he is older, he has not given up, he has just changed it to squatting.

Slimming and fitness aerobics, 5 exercises to shape a good figure

Movement 1: Diagonal Kick Leg

Exercising areas: waist and abdomen, oblique muscles, buttocks, quadriceps, thighs, and calves

Lie face up on the ground, bend your knees, place both feet flat on the ground, and stretch your hands straight to the sides of the body. Lift your buttocks off the ground, pull the left lower leg inward and place it under the right thigh, with the left knee pointing to the left side.

Keep the buttocks off the ground, lift the left knee to the left side, and straighten the left foot with force, kicking it to the left.收回左脚，回到右大腿之下的位置。Repeat the above action, do 20 repetitions. Switch to the right foot and do another 20 repetitions. Do two sets for each foot.

Movement 2: Single-leg Squat to Back Hook

Exercising areas: waist and abdomen, oblique muscles, buttocks, quadriceps, and thighs

Stand with feet hip-width apart, arms on both sides of the body. Step out to the right with the right foot, point the toes forward, and bend the knee to 90 degrees, doing a single-leg squat action. The left foot is straight, and the left hand touches the ground.

Push with the right foot, recover to an upright position with the left foot as the center of gravity. At the same time, swing the right lower leg backward and upward, close to the buttocks, with the left hand backward, touching the sole of the right foot. Then quickly recover to the original single-leg squat position. Do 20 repetitions, switch feet and do another 20 repetitions. Do two sets for each foot.

Movement 3: Thigh Trimmer

Exercising areas: buttocks, quadriceps, and thighs

When exercising, stand with feet shoulder-width apart and arms naturally hanging on both sides. Bend your knees, lean forward, place hands on the floor, similar to the starting position of white rice sprinting. Lift the left foot slightly backward and the left knee slightly to the left side.

Bend the left knee and lift it high to the right rear, then swing the left knee down to the left. Do 20 repetitions. Switch to the right foot and do another 20 repetitions. Do two sets for each foot.

Movement 4: Statue-style Kneeling

Exercising areas: waist and abdomen, quadriceps, buttocks, inner thigh, quadriceps, and Achilles tendons

Stand with feet shoulder-width apart, bend your elbows, with the upper arm on both sides of the body and hands on the chest. Step back with the left foot, bend both knees to 90 degrees, assuming a single-leg squat position. Swing the left hand forward and the right hand backward.

Stand with the right foot as the center of gravity and the left knee bent. Lift the left foot and open it to the left side, with the thigh at the same height as the hip. Place the left hand on the left knee, then quickly recover to the original bent knee position. Do 20 repetitions, switch feet and do another 20 repetitions. Do two sets for each foot.

Movement 5: Golf Swing

Exercising areas: waist and abdomen, oblique muscles, buttocks, inner thigh, and gluteus maximus

Stand with feet shoulder-width apart, toes slightly turned out. Bend your elbows and lift your hands in front. Bend your knees and assume a deep squat position.

Recover to a standing position, with the left foot as the center of gravity. Extend the right foot straight and swing it diagonally to the left front, trying to kick as high as possible, then quickly recover to a deep squat position. Do 20 repetitions, then switch feet and do another 20 repetitions. Do two sets for each foot.

Summary: As mentioned above, aerobics not only helps lower blood pressure and improve physical fitness, but also promotes weight loss and beauty. Due to work reasons, we often have little opportunity to exercise, and we don't want to move much after work every day. In this case, aerobics is your best choice, as you can do it at home while watching TV. So, act quickly!