A full set of weight loss aerobics, simple weight loss aerobics how to exercise? Daily busy friends also want to do a full set of weight loss aerobics, using the room space for simple exercise, the effect is also good.
Morning exercise in bed
1、 Turn your head and bend your ankles. After waking up, people sometimes feel dizzy, which is caused by the lack of blood supply to the head due to the stiffness of the head and neck muscles caused by immobility in one night's sleep and the blocked blood circulation to the head. If you lie on the bed after waking up and turn your head 8-10 times to the left and right, you can also reduce dizziness. At the same time, flexing and extending the ankle joint 10-20 times can make the lower limbs move.
2、 Stretch. When sleeping, the body should take the posture of flexion and contraction. After waking up, the hands should be crossed on the bed, the palms should be turned over the head, the toes should be stretched, and the body should be extended. At the same time, with the action of deep breathing, repeated practice for 4-6 times can help to eliminate fatigue and accelerate the awakening.
3、 Supine lateral flexion. Supine on the bed, one hand up, with the upper body lateral flexion, lower limb stretch, left and right lateral flexion do 6-8 times.
4、 Lie on your back and stretch your legs. Do the above action, drowsiness may have been reduced, and then do some lower limb flexion and extension action. The practice is to bend one leg and step on the bed, then straighten the knee to make it touch the bed. Take 10-15 turns on each leg.
5、 Lie on your back with your legs together and knees bent. Then, raise your legs straight up, with your legs at 90 degrees to your body. Then the abdominal muscles are forced, and the legs fall to an angle of 45 degrees. The ankles must be bent at a right angle, and the Achilles tendons must be straightened. Hold this position for a moment, and then return to the posture of raising the legs, and then slowly do this action. Repeat 15-20 times. It can relieve constipation and strengthen abdominal muscles.
How to do simple weight-loss exercises at home? 7 tips of weight-loss exercises to get a good figure
1、 After getting up in the morning, after washing, the brain is awake. You can wear pajamas and slippers, face the south, smile slightly, stand with your feet as wide as your shoulders, relax your upper body, squat slightly in the lower body, and gently grasp the ground with your toes, and look into the distance with your eyes.
2、 Head movement: use your head as the nib and use your mind to write the word "longevity". The two words can be written twice, and then make the head circle around the two words, first in the direction, and then in the opposite direction for 2 circles. The above action should be slow, not impatient, but safe, and the time is about 2 minutes.
3、 Chest expansion. Standing position unchanged, legs slightly bent, arms by chest flat bend forward flat lift (Palm fingertips forward), head down with chest. Then straighten your legs, swing your arms back to the side, and hold your chest up. Bend and extend your legs once, bend your arms horizontally in front of your chest and vibrate back once (boxing heart downward), and then retract for about 1 minute. Pay attention to slow movement. Do not expand your chest too violently and have moderate strength.
4、 Cross your palms. Standing posture unchanged, two hands droop, two palms cross, palms to the abdomen, and then two arms to the outside open, open the extent of their own natural degree, speed is not fast, open the arm, then close the arm, make two palms back to cross, time about 1 minute.
5、 Circle your palms. The two palms are about 10 cm apart. Keep this distance. The height of the two palms is level with the waistband, which is equivalent to the height of "pulse" in traditional Chinese medicine. Keep the distance between the two palms unchanged. Then the upper arm drives the arm to circle. First, draw a circle to the left side, 20 circles clockwise and 20 circles counter clockwise, then let the body return to face the south, 20 circles clockwise and 20 circles counter clockwise, then turn the body to the left, continue to draw 20 circles counter clockwise, as mentioned above, so that a total of 120 circles can be drawn in about 3 minutes.
6、 The method of chest expansion with bow step. One foot in the front, one foot in the back, in a lunge posture, and then two arms extended, palm slightly hold hollow fist, and then do two arms open and close chest expansion movement, the movement should be slow, so that the chest expansion, lung capacity increase, oxygen absorption increase, at the same time, two feet ankle and lower limbs cooperate with the upper limbs, two feet forward and backward flexion and extension movement, so that the upper and lower limbs and ankles get exercise. After finishing, two feet exchange, carry on the chest expansion activity again. The above is about 2 minutes in total.
7、 Relax and organize and finish. It takes about a minute. The method is to rub both hands, especially Zusanli (located under the patella of knee joint, in the lateral depression of patellar ligament), Yongquan (plantar, five toes bending, central depression) and Yongquan (about one minute).
A full set of weight loss aerobics, Sihai female body beauty more weight loss aerobics related articles teach you how to exercise simple weight loss aerobics, quick action!