Full-day slimming plan: Energetic morning exercises, evening workouts, and fatigue relief methods
**V. Perfect Figure: Full-Day Slimming Exercises**
PERFECT SHAPE,EXERCISEFOR SHAPING
**Energetic Morning Exercises**
ENERGIZING MORNING SEQUENCE
The following poses will give you an energetic start to each day! Try to practice them for some time in the morning. We all feel stiffer in the morning than at night, so don't be surprised if you feel a little "tight" in the morning. As you move, breathe and visualize your body relaxing. Remember that for asymmetrical poses, you should do both sides. You should extend your practice by starting with a few rounds of full or half-day salutes. Make sure you have plenty of time for the final relaxation poses.
1. Standing forward bend 2. Triangle pose
3. Warrior Pose 4. Extended Angle Pose
5. Bowing Dog Pose 6. Pigeon Pose
7. Camel Pose 8. Seated Forward Pose
9. Seated Leg Stretch 10. Cow Face Pose
11. Twisted type 12. Bridge type
13. Shoulder-down pose 14. Knee-to-chest pose
15. Lying flat
Evening Exercises
**EVENING SEQUENCE**
This exercise is an excellent way to relieve stress, aid digestion, and promote sleep for those who have had a long and tiring day. The posture helps open and extend the front and back of the body, reducing tension, especially in the upper back, neck, and shoulders. It's ideal if you sit for long periods or work at a desk all day.
When practicing in the evening, listen to your intuition as slowly and fluidly as possible, letting it guide you in and out of each pose. Hold each pose for at least 2-5 breaths. Pay attention to balanced and gentle breathing, allowing energy to radiate into your body with each breath. Imagine the tension in your legs dissipating through your feet, and the tension in your neck and shoulders evaporating through your head.
1. Tree Pose 2. Eagle Pose
3. Warrior Pose 4. Bedridden Dog Pose
5. Child-friendly position 6. Seated position
7. Seated Leg Stretch
8. Heroic pose (lower section) 9. Twisted pose
10. Tailor style 11. Bridge style
12. Shoulder Pose 13. Plow Pose
14. Fish Pose
15. Lying flat
**Relieve** **Fatigue** **Get** **RID**
**Use your breaks to relax.**
Each of us wants to relax quickly and effectively when we are burdened, working hard, or exhausted.
The following exercises will help you quickly relax your body and mind, as well as relieve anxiety. Please incorporate some of these exercises into your daily routine.
When you do these exercises, be as careful and meticulous as you would when doing physical exercises. At this time, the most important thing is to integrate movement, breathing, and intention into a unified whole; at the same time, you should use this method to harmonize your body, emotions, thoughts, and personality.
**Relax your eyes**
You can use the following three exercises to quickly relax tired eyes. These relaxation exercises are especially effective if you frequently work in front of a screen for extended periods, or if you are on a long car trip.
**Look at things up close and from a distance**
The purpose of this exercise is to relax the eyes and the muscles around the eyes.
Please raise both hands, palms facing inward, to a point about 15 centimeters in front of your eyes. Observe all the lines on your palms for about 15 seconds. Then, move your hands slightly to the side and focus your attention on looking into the distance. Please repeat this exercise 5 times. Close your eyes. Rub the raised parts of your hands together until they are warm, then place them on your closed eyelids for about 15 seconds.
**Squeezing the eyes**
The purpose of exercise: to coordinate the functions of internal organs.
Please close your eyes and imagine looking straight ahead with your closed eyes. Then, touch your eyes with your fingertips and gently press on them for 5 seconds. You only need to do this exercise once. Use the raised part of your palms, which are warm from rubbing them together, to relax your eyes and the muscles around them.
**OF FATIGUE**
**Eyes spinning**
The benefits of the exercise include: relaxing the muscles around the eyes; and having a calming effect on the entire nervous system.
Imagine a clock face very close to you, significantly larger than you. Without looking up, look at the number 12 on the face. Then, smoothly move your eyes to each number, one by one, until you return to 12. This process should take about 30 seconds. Next, move your eyes in the opposite direction in a complete circle. Repeat this exercise 2-3 times. Use the bulge in your palms, which will feel warm from rubbing them together, to relax your eyes and the muscles around them.
**Relax your ears**
Severe tension in the masticatory muscles can cause tension in the ears. In this case, massage can be very helpful.
**Ear massage**
The purpose of the exercise is to relax the ears and relieve tension.
Please pinch your ears with your thumb and bent index finger, and massage both ears with considerable pressure for about 60-90 seconds. You only need to do this exercise once.
**Relax your tongue**
With the help of the following three tongue exercises, you can...
It affects the stomach and diaphragm. A tense tongue hinders the movement of the diaphragm. During inhalation, the diaphragm cannot fully descend into the abdominal cavity. A stiff tongue often presses against the teeth or palate. When the tongue relaxes, it rests comfortably on the lower jaw.
**Lick your mouth with the tip of your tongue:**
The purpose of the exercise is to relax the muscles in the head and to deepen and enhance breathing.
Please close your mouth and lick your oral cavity with the tip of your tongue for 30-60 seconds, then hold the tip of your tongue on the soft palate below your eyes for 10-15 seconds. You can then experience the relaxing effect on your eyes. Note: Dentures should be removed before doing this exercise!
**Suck out the lemon juice**
Benefits of the exercise: It helps relieve dry mouth and stimulates saliva production, aiding digestion.
Imagine you have a slice of lemon in your mouth and you are sucking hard to extract the juice. Suck on this "lemon" for about 30 seconds. You should repeat this exercise twice.
**Touch your teeth with the tip of your tongue**
The benefits of the exercise include: relaxing the muscles in the tongue and mouth; stimulating saliva secretion and digestive function; and improving the mobility of the diaphragm.
Please close your mouth and use the tip of your tongue to lick the outer edges of your upper teeth, then lick the outer edges of your lower teeth. Note: When doing this exercise,
You should remove your dentures! Alternately lick your teeth from left to right and from right to left several times. Swallow any saliva that accumulates during practice in several gulps. This will aid digestion.
**Relax your neck and shoulders**
Some suggest keeping the neck straight. Actually, this is a bad idea. As mentioned earlier, most of the body's tension falls precisely on the neck and shoulder girdle. Neck, shoulder, and head pain can be a consequence of tension; in addition, migraines, poor blood flow in the arms, hands, and fingers, as well as tinnitus, dizziness, and visual disturbances are also consequences of neck tension.
**Relax your neck**
The purpose of the exercise is to strengthen excessively weak neck muscles.
Please interlace your fingers and place them behind your head. Then, use your head and hands to press against each other with equal pressure for about 15 seconds, then release evenly. Repeat this exercise 3 times.
**Tilting head**
The purpose of the exercise is to stretch stiff neck and throat muscles.
Please tilt your head to your right shoulder. At the same time, let your left shoulder drop. You will feel the muscles on the left side of your throat stretching. Please hold this position for about 20 seconds. Now tilt your head to the left, drop your right shoulder, and hold this position.
Hold the position for about 20 seconds. Then you should tilt your head back and then tilt it forward, holding each position for 20 seconds. Repeat this head tilting exercise twice, alternating between directions.
**Head spinning**
The purpose of this exercise is to relax the muscles in the head, neck, throat, and shoulders.
Please carefully lower your head forward. Then, as you inhale, rotate your head to the left, passing your left shoulder and turning it backward; as you exhale, rotate your head forward along the same path. Perform the movements slowly. Next, as you inhale, rotate your head to the right shoulder and turn it backward. As you exhale, rotate your head forward again. Again, perform the movements slowly. To avoid straining your cervical spine, please do not rotate your head in a full circle, but rather in half-circles.
When you begin this exercise, please perform three half-circles to each side. Increase the number of repetitions as your physical condition allows. Try to feel how your head movements and breathing are coordinated.
**Relax your shoulders**
The purpose of this exercise is to relax tension in the neck, shoulders, and arms.
Please stand upright with your arms at your sides, palms facing your thighs. Then, smoothly rotate your palms backward and then outward, so that the backs of your hands face your thighs. Hold this position for about 30 seconds. Next, without pausing, rotate your palms back forward and then outward.
Please do this exercise 2-3 times.
**Shoulder rotations**
The purpose of this exercise is to relax the neck, shoulder girdle, and upper back.
Relax your shoulders and let them hang down. Rotate your right shoulder forward several times, then backward several times. Focus your attention on your fingertips as they move. Then practice with your left shoulder. Finally, practice with both shoulders simultaneously. Do this exercise 5 times on each side.
**Hip rotation**
The benefits of this exercise include: relaxing the muscles of the lower back, hips, and thighs; reducing the burden on the lumbar spine and making it more flexible.
Please extend the previous exercise: Imagine a clock face under your buttocks, with the number 12 below your tailbone. Then, place your body weight on the imagined clock face, number by number, moving your weight around the clock face. Keep your upper body upright. Please perform several circles in both clockwise and counterclockwise directions.
**Vertical Hips**
The purpose of this exercise is to straighten the hips.
Please sit upright with your right hand placed under the right side of your hip, palm facing up. You should distribute your body weight evenly across your entire hip, while simultaneously pulling your right hand back from under your hip. Please repeat this exercise on each side.