Simple bedroom waist fitness exercises and traditional exercise methods, such as Wuqinxi and Baduanjin, are often time-consuming and difficult to master, while in modern society, people are under great pressure and have a fast pace, and often have no time to practice. Let's take a look at the simple and easy bedroom waist fitness exercise.
Simple bedroom waist aerobics exercise 1 flexion and extension: legs open, shoulder width, hands akimbo, and then do full waist flexion and extension 5 times to 10 times. Try to relax your waist muscles during exercise.
Turn hips and turn around: legs open, slightly wider than shoulders, hands akimbo, and breathe evenly. With the waist as the central axis, the hips rotate horizontally clockwise first, and then counterclockwise in the same way. The speed is from slow to fast, and the rotation range is from small to large. Repeat this for 10 to 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
Alternate tapping: legs open, shoulder-width, legs slightly bent, arms naturally drooping, more than half clenched. Turn left waist first, then turn right waist. At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the strength can be determined as appropriate, for about 30 times in a row.
Climbing feet with both hands: the whole body is upright and relaxed, and the legs can be slightly separated. First, raise your arm, and then lean back as far as possible. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and then return to your original position. You can do 10 times to 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
Arch bridge type: Lie on your back and bend your legs, with your feet, elbows and back of your head as fulcrums (5-point support), and lift your hips hard, just like an arch bridge. With the progress of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as fulcrums (3-point support), and you can exercise 10 ~ 20 times each time.
9-step bedroom simple exercise, both slimming and relieving fatigue.
First, high-five your feet, lie prone, pad your abdomen, support your jaw with your hands, bend your knees, and high-five your feet. Not only is it interesting, but it can also reduce the fat on the inner thigh.
Second, lift your legs, lie prone, put a cushion on your abdomen, support your jaw with both hands, and lift your legs with one leg after straightening. It can increase the strength of the legs and reduce the fat of the thighs. Legs alternate.
Third, twist your waist and lie on the bed with your right leg straight, your left leg bent at right angles and extended to the right. At this time, the right hand pulls the left thigh, the right arm extends outward, the upper body remains unchanged, and the right hand presses the bed. Change direction and bend your right leg to the left. It is a kind of gymnastics that thin waist exercises thighs.
Fourth, lift the pillow, lie on your back, lift the pillow with your legs clamped, and pay attention to prevent the pillow from slipping. Put your hands on the ground and slowly lower your legs. Subtracting the fat protruding below the navel is the best gymnastics exercise.
Five, sit-ups, supine, legs straight, hands crossed behind your head. Raise your head and upper body with both hands and arms and stop for 20 seconds. Repeat many times. Watch the back of your neck and buckle your hands. Can effectively reduce abdominal fat above navel.
Six, hands behind your back, one arm from shoulder to back, one arm from bottom to back, behind your back. It can correct hunchback and reduce upper arm fat. Alternate arms.
7. Lift your legs on your side and lie on your side. Press the bed surface with both hands, and lift the thighs upward forcibly. Change direction and do the same thing. This exercise can reduce the fat on the outer thigh, increase muscle strength and elasticity, and shape the beautiful curves of buttocks and legs.
Eight, pull the leg up, lie on your back, lift one leg vertically, and grab the thigh with both hands and pull it toward your body. At this time, the toes push forward and stretch the achilles tendon. Legs alternate. The back of the leg feels tight to achieve the exercise effect.
Nine, the upper body is stretched and the abdomen is padded. Lie prone, straighten your arms to both sides, lift your head hard and feel your back. Stretching your neck, chest and abdomen fully not only makes you feel relaxed, but also shapes your chest. Recommended massage techniques:
1, the basic direction of massage: waste or fatigue accumulated in the body is discharged through the flow of lymph. Therefore, massage according to the flow direction of lymph will get twice the result with half the effort. Note: the direction of massage is from bottom to top towards the heart.
2. Massage the legs around the back of the legs. First of all, the leg that is prone to edema starts from the ankle joint and ends behind the knee. At first, I massaged with my palm, and I felt like pushing and pulling hard. Massage the abdomen to eliminate abdominal fat. Go back to the ankle joint and massage with the feeling of kneading.
3, the soles of the feet are covered with acupuncture points, and each acupuncture point is evenly stimulated with both hands and thumbs, and the intensity should be moderate. From toes to ankles, push and pull the instep with your palm or fingers.
Simple bedroom waist aerobics exercise 2 warm-up: the body stands naturally, eyes look straight ahead, hands akimbo.
1. Looking back at the moon: the head and neck extend to the limit to the left (right), as if looking up at the moon in the sky, and then try to pull it in this direction for 3~5 seconds. Restore.
2. Look backward: stretch the head and neck to the left (right) and lower back to the limit, look at the right (left) and lower back (heel), and then try to pull in this direction for 3~5 seconds. Restore.
3. Listen to your shoulders: bend your head and neck to the left (right) as far as possible, and the left (right) ear approaches the limit in the direction of the left shoulder (right), and then try to pull it in this direction for 3~5 seconds. Restore.
4. Protrude to explore the sea: stretch your head and neck to the left (right), look at the ground below, and then use the natural drooping of your head and the forward extension of your jaw to try your best to pull in this direction for 3~5 seconds. Restore.
Contraindications: use with caution in patients with severe cervical spondylotic myelopathy, those who are prone to dizziness due to neck activity, and patients with acute nerve root symptoms.
Traditional Chinese medicine has always emphasized "three points of governance and seven points of transportation". This series of neck muscle function exercises is easy to learn, takes less time and can be finished after a rest. Under the guidance of the principle of muscle kinematics, it tries its best to pull the muscle in this direction under the condition that each step is extremely limited.
Combined with stopping for one minute, exercise muscle strength and elasticity, improve the mechanical state of local high stress, maintain the dynamic balance of cervical vertebra, prevent premature degeneration of bones, and also protect the static balance of cervical vertebra, thus avoiding the symptoms of pain, dizziness and limited activity and reducing the occurrence of cervical spondylosis.