How a man should take care of himself, mainly in physical aspects.

Men care about their health, from diet to exercise.

First, breakfast is good, but dinner is bad.

The energy of a day's exercise needs breakfast.

Nutritionists advocate eating a lot of egg whites for breakfast, such as raw fruit, bread and milk.

Drinking only spiritual soup or vegetable juice for breakfast can make up for the vitality of the body, but it can't last long, and the energy of the body will soon be exhausted. We should supplement the amount of egg white, such as beans or steamed bread, to get enough energy for the body.

Dinner can improve the quality of vegetables and fruits. Even if frying and frying are not needed, the cooking method can be changed to baking with tin foil or steaming, marinating and boiling.

White-cut meat, white-cut chicken and dipping sauce are chopped with soy sauce and natural sweet soil onions, and lemon or smelly orange juice is dripped, which can not only reduce the taste, but also adjust the quality of salt.

Special field initiatives, it is best to take at least two servings of water and half a catty of vegetables a day. Maybe one day of the week is called "greasy health" day, and you should eat more vegetables and fruits on that day. Because fatty foods consume less energy, it is easy to increase the burden on the body.

Second, close your eyes and practice muscle relaxation.

Busy things make me nervous, so I can apply simple muscle relaxation method, so I can carefully change my body muscles to achieve a relaxed state. The way is as follows: find a place to set it up, meet your heart and relax. On a fast day, push a muscle of your body for 5 seconds, and then gradually relax. Repeat the action of keeping muscles "tight-relaxed", and all muscles can enter again, from eyes to toes.

Third, wake up naturally after a good sleep.

Experts advocate that you must sleep for 8 hours every day. If you need an alarm clock to wake you up in the morning, your bedtime is obviously not enough.

A short breath before going to bed and getting up can not only make you fall asleep easily, but also make you feel comfortable when you wake up in the morning.

Mode: put on natural music, sit quietly for 30 minutes before going to bed, drink warm water, inhale deeply gradually, forget things and chores. Don't rush to sleep in the morning. First lie in bed for two minutes, slowly spit 10 minutes, and then get up and freshen up. The city is full of energy all day.

Fourth, drink less water.

Drink at least 2000 c c of water every day to supplement your body's needs.

People who always stay awake can soak Liangzi, White Chrysanthemum and Lycium barbarum in water at the ratio of 1: 1, or soak malt, white jujube and licorice in water as tea. It is best to soak raw tea on this day and drink it on the same day to avoid the consequences that Chinese herbal medicines cannot achieve due to oxidation.

Nutritionists recommend lemon smelly hairy tea, which has smelly skin and can restore fatigue and maintain vitality. Chamomile tea also has a calming effect.

Five, shower, massage, roll tendons and promote blood circulation.

Shower can relieve fatigue better than bathing. Due to the impact of water column, it has the effect of pushing and hitting, which can improve blood circulation. Ordinary medicated bath is a medicinal material for promoting blood circulation and removing blood stasis. After bathing, it is received through the skin to achieve the consequences. But it is best not to take a bath for more than 20 minutes.

Massage has a good effect on eliminating fatigue and relieving muscle emergency. Men who are tired from work can massage their necks slowly with aromatic crude oil such as mint and majestic oil, which has an encouraging effect.

The study found that some boring, repetitive and emotional sounds can also calm the mind, which is original-[homemade PCB tips] copper surface anti-oxidation. When you are bored, you might as well try some scenic spots, speeches and stock market quotes. To restore your feelings.

Six, office workers have taken four styles.

Slow breathing can be done at any time when going to work or returning to the wild, which is suitable for all office workers in spring and autumn.

Looking for a straight line in a curve (working in a sitting position)

Sit down, no back, naturally relax your hands on your legs and breathe evenly;

Exhale slowly through your nose, make a fist, and put your fist on your sides in the morning;

Bend your elbows, hold out your chest, straighten your waist, and look back;

Then exhale through your nose, put down your neck, hands and waist, and spread your hands gradually;

In the morning, hands and mouth, head return to normal, return to the original posture, and relax.

Reminder: Practice 7 times each time, and navigator fu.net can practice 3~4 times a day. During training, keep steady, upright, nervous and relaxed, and catch your breath in the middle, but don't hold your breath.

And joint venture capital (vertical cross)

Stand up straight, put your arms around your head and stick to natural breathing;

Inhale through the nose, raise your head and arms, and hold your chest out;

Exhale, lower your head, lie on your back slowly and zigzag, and let go to make the negative spine solar terms pass up and down.

Reminder: you can go back and forth for 6 times, depending on the number of times you adjust your physical condition. It is the secret of originality-time management-fable (001) _110/3. Operate slowly, be careful and don't worry.

Flat throw (let go)

Grasp the whole body and breathe naturally; Feet flat, shoulder width;

Put your arm on your shoulder, and then put it down naturally;

When you continue to do the fourth stroke, your arms take your knees and bend at the same time.

Tip: If you feel tired after training, you can pull out the horizontal swing in time until you feel not tired, and then answer this first. That action can squeeze out the toxicity in the body.

Pat the ass

Swing up and down naturally, just like a flat pendulum;

Move around with your waist. Behas was covered in blue mud, and http://www.beijiasi.org's shoulders were tense, his arms were full like waves, shaking from side to side and flapping his trouser pockets (crotch).

Tip: The type with less exercise is good for the abdomen, and you can drink some warm water after finishing. Don't hit hard, lest you hurt yourself.

Seven, easy to work men's sports

Exercise at work is mainly to strengthen muscles and refresh the mind. It is necessary to cooperate with stretching exercise to eliminate muscle soreness caused by lactic acid accumulation after exercise.

After work, the main activities are grasping and stretching. Do each exercise for 8~ 12 times (1 group), rest for 30 seconds, and repeat for 3~5 groups. Take one's own personal strength as a mediator

Table sports of office workers

A. Kneeling and lifting

Efficacy: exercise the muscles of the front thigh and lower back.

Sit in a chair (the wheels are flowing), relax your neck, straighten your back and put your shoulders on the back of the chair.

Hold the chair with both hands.

Lower your breath, chest out, narrow your back and keep your back straight.

Inhale first, bend your knees and tilt your feet when exhaling (lift water on your feet to see your physical fitness).

Reminder: Be careful to keep your back straight, even if your thighs are at 90 degrees to your body; Or your feet are bent and lifted on your knees, which is more laborious.

B. Stretching activities of knee flexion and front thigh descending and stretching

Stand behind a chair (or in front of a wall or table).

Lift your feet. Hold your ankles with one hand and the back of the chair with the other.

For 20 seconds in a row, I felt the muscles in the front thigh tense.

The knee lifting action of supporting foot should be slightly relaxed and tortuous to prevent ligament damage.

Reminder: Keep your body straight and don't lean forward.

C. Get down on your knees and stand up

Efficacy: Coach pectoralis major and forearm.

Get down on your knees and lean forward slightly.

Keep your back straight before you get up in the morning, and put your hands on the edge of the chair.

Inhale, calm down and press down.

Exhale, relax the elbow hinge and push your body up.

Reminder: the angle is the same when coming down; This chair can be turned into a table or pushed to the wall.

D. Kneeling stretching exercise-chest expansion stretching

Hold the chair with both hands and the negative part will be straight.

For 20 seconds, http://www.bbgshop.org BBK video learning machine.

Pay close attention to after-work activities.

E. Lower back stretching exercise

Efficacy: relax the lower back muscles.

Sit in a chair.

Feet apart, shoulder width apart.

The neck is relaxed, the body bends down, and the arms naturally hang to the sides.

Pause for about 10~20 seconds and slow down.

F. Side neck stretching exercise

Function: relax neck and eliminate neck pain.

Sit in a chair with your back straight, chest out and waist in.

First slowly turn your head to the right with your right hand.

Relax and change your right hand repeatedly.

Tip: Shoulders should be level with the ceiling and should not be skewed. When the waist is straight, it will be pushed to the muscles.

If you want to have a healthy body and healthy career prospects, you must be hungry and never satisfied. Take a rest when you feel better.