Work out? Let's relax!

1. Exercises you can do at a coffee shop.

(1) sphincter exercise

It is an exercise that strengthens the anus.

The anus is an indicator in our body. When you're not feeling well,

your sphincter is weak.

That's why you need sphincter exercises as you get older.

(2) Sit on a chair and raise your feet

While sitting in a chair, lift your feet off the floor.

Raise your feet and hold for at least 10 seconds. Repeat at least 15 times.

Thigh muscles get better.

(3) Strengthen the belly (lower belly)

It wakes up the sleeping intestines and makes them healthy.

Sit in a chair with your back straight and your back straight.

Then inhale for 5 seconds. Inflate your belly with the breath you inhale.

Do 10 to 20 repetitions. As the abdominal muscles are strengthened,

bowel activity improves.

(4) shoulder rotation

The shoulder is made up of many different muscles.

So, if you are over 50 years old, you will have fifty shoulders.

Frozen shoulder is a shoulder joint disease that occurs after

the shoulder rotator cuff muscle has ruptured. The shoulder becomes stiff

and difficult to rotate, and the muscles around the shoulder become weak.

Sit comfortably in a chair and rotate your shoulders. Make at least 10 rotations.

2. Exercises you can do on the subway

(1) Heel (hoof) stretch

Stand up straight with your feet together and your back straight.

Then, lift your heel (hoof) with the sole of your foot fully touching the floor.

Holds for 5 seconds. Repeat 10 or more times.

You can do it anytime, anywhere.

(2) Lifting the toes

With the soles of your feet firmly planted on the ground,

lift your toes (toe side).

The heel (hoof) touches the ground. Raise and lower your toes and repeat.

More than 10 times. This will make your ankle muscles stronger.

3. Exercises you can do on the street.

(1) Walk with a longer stride

Walk with your legs spread at least 1.5 times the stride you normally walk on your own.

(2) Walking fast

Walk at least 1.5 times faster than your normal walking pace.

and target location I turn around and go on a different road than I thought.

Then, the walking time increases.

(3) Heel (hoof) stretch

If you apply it when waiting for a bus or taxi, or waiting for a traffic light on

a crosswalk, Effective. (Please refer to the exercise you can do on the subway)

(4) Lifting the toes

As in number 3, when waiting for a bus or taxi, turn on the traffic light

at the crosswalk. Effective when applied while waiting.

(Please refer to the exercise you can do on the subway)

4. Exercises you can do at the office.

(1) Going up and down stairs

Climb up and down stairs in an office or building for more than 1 minute.

Doing 5 repetitions is great for lower body muscles and cardiorespiratory function.

(2) Desk push-up (elbow extension)

Stand in front of your desk, place your hands on the edge of the desk,

and do push-ups. 20 or more times. Then do 3 or more sets of repetitions.

(3) Chair Squat

While seated in a chair, keep your knees at 90 degrees and sit down.

And get up again. Please do 15 or more repetitions.

(Other people's eyes are a little burdensome.)

(4) Chair Stretching

While sitting in a chair, stretch your arms over your head and

bring your legs together and straighten them.

And stretch it all the way with the feeling of pulling it up and down.

Please stay in that state for 10 seconds or more.

If you repeat it 5 times or more, you can feel the effect on your body.

5. Exercises you can do at home.

There are many super simple exercises you can do at home.

There are many exercises you can do without being conscious of

other people's gazes.

(1) Squat

This is a commonly recommended exercise.

It is highly effective in strengthening the lower body muscles

and can be performed regardless of space. When doing squats,

it's important to repeat the movement slowly.

If you repeat up-down too quickly, the knee joint will be adversely affected.

Doing at least 20 reps is good for strength. And repeat 2-3 sets.

(2) Push up

It is known to be effective in strengthening upper body muscles.

However, as the number of repetitions increases, the muscles of

the whole body are used simultaneously.

So, I recommend it as a full-body workout that you can do at home.

(3) Lunge

It is very effective in strengthening the lower body muscles.

1 to 1.5 meters per foot I step forward.

Then, bend the knee of the forward leg at about 90 degrees.

Slowly sink down toward the floor. And slowly get up again.

Repeat 10 or more times.

(4) Modified Lunge

You can further strengthen the lower body muscles by transforming.

from the above 3 lunge postures.

It's exercise. Keep about 50 cm from the sofa.

Then, cross the shin of one leg across the sofa. And sit down slowly.

Currently, sit only until the knee of the leg supporting the posture is 90 degrees.

And slowly get up again. When doing this posture once,

it is better to do it within 10 seconds Effective.

Also, do at least 15 repetitions on each leg.