Playing ball, swimming, and cycling are all good sports, but what if you can't or don't have this material condition? In fact, doing simulated fake actions at home can also have a good exercise effect.
Imitate the movement of a volleyball player receiving the ball, with both arms straight forward and ten fingers interlocked. The upper arm drives the entire arm to swing up and down like receiving the ball. When swinging, pay attention to cooperating with the slight bending of both knee joints and wrist twisting. After skillful movement, try driving the left arm to catch the ball or vice versa. This action can exercise the upper arm and back muscles, as well as the ability to move the wrist.
Tip: Before exercising, stretch your hands, bend your waist, and warm up. The intensity should be gradual, lasting for 2-3 minutes at the beginning.
Imagine swimming breaststroke in a swimming pool, lying prone on the floor or on a mat, using your abdomen as a support point, stretching your arms forward and then "paddling" to both sides of your body, paying attention to raising your head and keeping your elbows away from the ground; When the arm reaches the side of the body, pull both legs back to both sides, and then make a forceful "push water" movement backward, keeping the ankle joint off the ground.
This action can exercise the muscles of the whole body, especially the waist, back, and neck muscles. If ability permits, hand and foot movements can also be performed simultaneously.
Tip: This action can alleviate the symptoms of cervical spondylosis, but should not be used if the practitioner is in the acute phase of lumbar spondylosis.
Simulate the action of riding a bicycle, standing with both hands extended to stabilize the back of the chair or balcony fence, leaning forward and keeping the head, back, and hips in a straight line, first retracting the left foot with the heel hooked forward, then slowly extending back and down with force, and pulling the muscles behind the legs; Then it's the right foot's turn. This action can exercise the muscles of the upper and lower limbs, while stretching the heel ligament to prevent heel pain.
Tip: The angle of forward leaning of the body depends on the strength of the arm. If the arm is strong, it can be tilted forward to 30 degrees, and if the arm is weak, it can be tilted forward by 10 degrees. And pay attention to holding firmly to prevent your body from falling forward.