Don't forget the relaxed and healthy way of fitness when watching TV. Why do you want to lose weight while watching TV? Because you have the most freedom and time at this time. You know, many people's excuses for avoiding sports are that they are too busy and have no time. Here is a healthy way to watch TV without forgetting to relax.

Don't forget the relaxing and healthy way to exercise when watching TV 1 Research shows that American women watch TV for at least 5 hours every day on average. A survey of 50,000 women by Harvard University shows that every two hours of watching TV, the probability of gaining weight is 23%. As long as you practice this set of sports specially designed for TV viewers, you can not only watch your favorite TV series, but also keep slim.

This half-hour exercise includes moderate-intensity exercise while watching TV series and high-intensity action during advertising time. First, you need 3-5 pounds of dumbbells, a strong chair and a cushion.

The interval is up to you. You can adjust the time slightly. If you are watching a TV program with a duration of 1 hour, you can repeat this action.

Action1:'Action when watching TV series.

Forward: Raise your left knee to a comfortable height, step forward and continue to do it until the advertising time.

1. Run at a brisk pace: your feet are wider than your hip, run at a brisk pace for 30 seconds, and lift your feet as soon as they touch the ground. Put your hands in front.

2. Bend forward: put your feet together, hold a dumbbell in each hand, put your right foot forward 2 feet, bend your right knee, and lower your left leg to the ground. Keep your right knee bent over your ankle. If not, take a big step forward. When lowering, bend your elbow, lift the dumbbell to your chest and keep your elbow close to your body. Press your weight to your right foot, stand back again, put your feet together and put down the dumbbell. Change your legs every two minutes and stop to have a rest when necessary.

Action 2: What you do while watching TV series.

Stepping and kicking: standing still, right, left and right. Then, kick the left leg forward three steps (left, right and left), and then kick the right leg forward. When kicking forward, try to kick as high as you feel comfortable, and be careful not to lean forward. Keep doing this over and over again.

1. Leg lift: Jog in place with your knees as high as possible for 30 seconds.

2. Push-ups: Hold a dumbbell in each hand, kneel on the ground, touch the ground with both hands, and stretch your body to form a straight line from head to knee.

(a) Bend your elbows to both sides, slowly lower your body to the ground as much as possible, and keep your abdomen tight. (b) Keep this posture for 1 sec, prop up and return to the initial position, do the stroke with the right arm, pinch the shoulder and bend the elbow, lift the dumbbell to the front of the chest, keep this action for 1 sec, and then slowly lower the dumbbell.

Do another push-up and paddle with your left arm. Do alternate arm strokes every 90 seconds, and stop to have a rest when necessary.

Action 3: What you do while watching TV series.

Straddle: Take your right foot about 2 feet to your side, and then rest your left foot gently on your left foot. Then step your left foot about 2 feet to your side, and then gently rest your right foot on your right foot. Keep doing this. Keep doing it.

1. Squat against the wall and lift sideways: hold a dumbbell in each hand, put your back against the wall, put your toes forward, and then slowly slide your back down until your legs are at a 90-degree angle, paying attention to your knees just above your ankles. Bend your arm 90 degrees so that the dumbbell is right in front of your waist. Slowly lift the dumbbell to your sides until it is shoulder height. Hold 1 sec, and then slowly lower it. Repeat for 45 seconds.

2. Jump firecrackers: Stand with your feet together and your arms at your sides. Jump up, spread your feet, and put your arms above your head and touch the ground. Then jump up and land with your feet together and your arms back to your sides. Keep doing this for 30 seconds.

3. Squat against the wall and squeeze your shoulders: Keep squatting against the wall (if it's too difficult for you, you can stand up), lift the dumbbell completely, palms forward and elbows outward. Squeeze your shoulders slowly from the top of your head until your arms are almost straight. Hold this position 1 sec, and then slowly lower it. Repeat for 45 seconds.

Don't forget to keep fit while watching TV. 2. Twelve ways to stay healthy while watching TV.

1, jump rope

If your living room space permits, you can jump rope and rest for two minutes 1 min. Repeat for four times, and you can consume11kcal. Jumping your legs can also achieve the same effect.

2, high leg jump

When jumping, lift one leg high and then put it down. Doing 10 times per leg can consume 42 kilocalories.

Step 3: Get down.

Stand in front of the sofa, squat down slowly, stop when your hips are close to the cushion, keep your posture 1 min, repeat for 4 times, and you can consume 80 kilocalories.

4. Lie on your side and lift your legs

Lying on your side on the floor and lifting your legs for 5 minutes can consume 50 kilocalories.

5. Draw a circle with your arm

Raise your arms horizontally and draw a circle in the air 1 min. Repeat for more than two times, consuming 20 kilocalories.

Step 6 run in the same place

Running with your legs up in place, 1 min can consume 30 kilocalories.

Step 7 lift dumbbells

Lift dumbbells, mineral water bottles and other heavy objects, raise your hands above your head, and keep your elbows flush with your ears. Repeat this action for three groups, and you will consume 65,438+07 kilocalories.

8. Sit on a fitness ball

Sit on the fitness ball and practice abdominal muscles 1 min, repeat 4 times and consume 50 kilocalories.

9. Sit-ups

Do sit-ups 1 min, repeat twice, and consume 35 kilocalories.

10, lunge leg press

Standing at a distance of 1.5m from the TV, sprint to leg press for 5 minutes, consuming 37 kilocalories.

1 1, fitness ball half squat

Sitting on the bench with fitness balls 1 hour consumes 38 kilocalories.

12, air bike

On the sofa, high leg lifts and quick kicks 1 min can consume 30 kilocalories like pedaling a bicycle.

Seven ways to relax and exercise while watching TV

first

Lie on your back on the sofa, put your hands on your head, clamp the mat with your legs, lift it up and do it back and forth for 5- 10 times.

Slimming parts: fat in abdomen, buttocks and legs.

second

Straighten your legs forward, cross your hands backwards, stick your chest on your legs as much as possible, and be careful not to bow your back.

Slimming parts: upper limbs, make chest muscles firmer, and exercise waist and hip muscles at the same time.

Legs together, hands crossed behind your head. Lean your upper body forward and stick it on your leg. Pay attention to keep your upper body straight at all times.

Slimming parts: waist and abdomen fat.

third

Sit on the sofa, arms straight, legs together, thighs up at a 45-degree angle with the sofa surface. Keep your upper body still and cross your legs.

Slimming parts: abdomen and buttocks, shaping the lines of big legs.