Fitness training without leaving the bed can easily reduce fat and shape, and the benefits of exercise can not be enjoyed for a lifetime. I believe many people have already used this sport to exercise when they were in primary and secondary schools. Arrange the exercise time reasonably, some exercises are not suitable for everyone. Understand that fitness training without leaving the bed can easily reduce fat and shape, so get started quickly!

You don't have to get out of bed for fitness training. It is easy to lose weight and keep fit. 1 Who says lazy people can't exercise? Even if you don't leave your favorite bed, you can easily exercise your whole body, especially for office workers who are particularly busy during the day. In the evening, you can squeeze in five minutes from brushing your circle of friends, brushing Weibo and watching idol dramas. Six movements let you use your hands and feet, subtract the fat from your waist, hips, arms and abdomen, and shape a perfect curve!

Move 1: box toe contact

Stand in front of the bed, put one leg on the edge of the bed or high mattress, then jump up and alternate left and right, fully warm up and raise the heart rate, and alternate your feet left and right for 30 to 60 seconds.

Action 2: Triceps Sink.

Keep your hands and arms straight, rest your palms on the edge of the bed, then press down until your elbows are at 90 degrees, and then return to the starting position. Use the triceps brachii to exert force, 15 to 20 times as a group and do three groups.

Action 3: Elevated squat

Put your right toe on the edge of the bed, bend your left knee 90 degrees, and then lower your pelvis in a lunge posture, alternating from left to right 15 times as a group, and do three groups.

The fourth measure: elevated push-ups

Starting from the posture of plate support, tighten the abdomen and buttocks, straighten the spine, exhale and then start doing push-ups, 10 to 15 times as a group, and repeat 3 groups.

Action 5: Flat leg lift

Similarly, from the flat posture, the legs are placed on the edge of the bed, the spine is tightened to keep the body stable, and then the left leg and right leg are alternately lifted up to the highest point, and repeated for 10 to 15 times as a group, and repeated for three groups.

The sixth measure: double leg lifts

Lie flat on the bed, put your hands behind your back, sink your lower back into the mattress, then slowly lift your legs, pay attention to the indecent speed and slowly tighten your upper abdomen. If you find it difficult, you can start from one leg and repeat 10 to 15 times as a group, and make three groups.

Fitness training without leaving the bed is easy to lose weight and shape. Step on the pedal and squat down.

1. Two feet naturally stand about 1 m in front of the pedal, and each hand holds a dumbbell vertically to the side, with a moderate weight. Chest out and look forward.

2. Step forward with your right foot, put the sole of your foot on the pedal, keep your right thigh parallel to the ground, and press your left knee down. Then the right leg returns to the starting position, and the left leg is changed to repeat the above actions.

Second, barbell squat

1. Keep your feet shoulder width apart, carry a barbell with proper weight on your shoulders, keep your back straight and look forward.

2. Hips gradually sink until thighs are almost parallel to the ground. After a pause, stand up slowly. Pay attention to keep your back straight at all times.

Third, the dumbbells in both arms are bent.

1. Spread your feet naturally, put a dumbbell in each hand in front of your thigh, and put your palms back.

2. Turn both wrists inward by 90 degrees, and bend and lift the elbows at the same time until the dumbbell touches the shoulder, and then return to the starting position.

Fourth, the back arm of the body bends and stretches.

1. Hold the edge of the stool backwards with both hands, follow the ground with both feet, and move forward slowly until your legs are completely straight. Pay attention to keep your arms perpendicular to your shoulders during practice.

2. Slowly sink the upper body until the upper arm is almost parallel to the ground. Later, lift your arm up and return to the starting position.

Five, supine recommendation

1. Lie on your back on the bench with a dumbbell in each hand, elbows bent, shoulders abduction, palms facing each other.

2. Push the dumbbell up slowly with both hands and rotate the wrist outward at the same time until the forearm feels tired. Later, it returned to its original position.

Sixth, bend over and row.

1. Stand naturally, hold a dumbbell in each hand, keep your upper body straight, and then slowly lean forward, while your legs are slightly flexed and your back is straight.

2. When the dumbbell is hanging directly under the shoulder, lift the dumbbell as far as possible and clamp the two shoulder blades hard at the same time. After that, lower the dumbbell to the starting position.