Aerobic exercise can also be carried out in the living room on one acre and three points. Fitness is very beneficial to our health and figure. Friends who are busy with their daily work can no longer deduct the time for physical exercise. Neither space nor time is a problem. Aerobic exercise can also be carried out in the living room on one acre and three points.

You can also do aerobics in the living room 1 morning bed aerobics.

First, turn your head and bend your ankles. People sometimes feel dizzy after waking up. This is because the head and neck muscles become stiff after a night's sleep, resulting in insufficient blood supply to the head. If you lie in bed after waking up and turn your head left and right for 8- 10 times, you can also reduce dizziness. At the same time, ankle flexion and extension 10-20 times can make lower limbs move.

Second, stretch. When sleeping, the body should take a flexion and contraction posture. After waking up, cross your hands on the bed, turn your palms over your head, stretch your toes, and practice repeatedly with deep breathing for 4-6 times, which will help to eliminate fatigue and speed up your awakening.

Third, supine lateral flexion. Lie on your back in bed, lift with one hand, bend your upper body and straighten your lower limbs forcibly, and do it 6-8 times left and right.

Fourth, supine lower limb flexion and extension. After doing the above actions, the drowsiness may have been alleviated, and then you can do some lower limb flexion and extension movements. The way to do this is to bend one leg on the bed, then straighten your knee and let it touch the bed. Do it with two legs in turn 10- 15 times.

5. Lie on your back on the bed with your legs together and your knees bent. Then, the calf is straight and lifted, and the leg is at 90 degrees to the body. Then the abdominal muscles exert force and the legs fall to a 45-degree inclination angle. The ankle must be bent at right angles and the achilles tendon must be straight. Hold this position for a while, then return to the leg lift position, and then do this action slowly. Repeat 15-20 times. Conducive to relieving constipation and strengthening abdominal muscles.

Balcony 10 Minute Fitness Morning Exercise Method

First, after getting up in the morning and washing, the brain is clear. You can wear pajamas and slippers, face south, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, gently grasp the ground on your toes and look down at your eyes.

Second, the head activity: with the head as the nib, use the mind to mobilize the head to write two words for longevity. You can write these two words twice, and then turn your head around them, first in this direction and then twice in the opposite direction. The above actions should be slow, not impatient, but safe, and the time is about 2 minutes.

Third, chest expansion activities. Stand still, legs slightly bent, arms raised forward over your chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend and stretch your legs once, bend your arms flat on your chest and vibrate again (fist down), then retract. The time is about 1 minute. Be careful to move slowly, don't be too violent when expanding your chest, and the strength is moderate.

Fourth, cross your palms. Standing posture is unchanged, hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.

Fifth, draw a circle by hand. Palm relative to about 10 cm. Keep this distance. The height of the palm is the same as the height of the belt, which is equivalent to the height of the pulse condition in traditional Chinese medicine. Keep the distance between the palms constant, and then drive the arm and the upper arm to do circular motion.

First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then let the body return to face south, and draw a circle in both directions, 20 times each. Then after the body rotates to the left, continue to draw circles in the positive and negative directions for 20 times as mentioned above. In this way, the total number of laps is 120, and the time is about 3 minutes.

Sixth, lunge chest expansion method. Stand with one foot in front and one foot in the back in a lunge, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then open and close your arms to expand your chest, slowly.

Enlarged lung capacity and oxygen uptake increased. At the same time, the ankle and lower limbs cooperate with the opening of the upper limbs, flexing and stretching the feet in tandem, so that the upper and lower limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement. More than ***2 minutes or so.

Seven, relax finishing. It takes about a minute. The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.

Aerobic exercise can also be carried out in the living room on one acre and three points. Demonstration Action 2 1: Tighten gluteal muscles, hind leg muscles and quadriceps femoris to face a stable ladder or wooden box, step on the ground with your left foot firmly, step on the ladder (or wooden box) with your hands hanging naturally, then tuck in, straighten your back, raise your head and relax your shoulders, and step on the ladder (or wooden box) with your right foot.

Keep your left knee straight (but don't lock it), step down with your right foot and step up with your body. While stepping on the ladder (or wooden box), bend your left knee and keep it in the hip position. Switch sides and repeat the action.

Demonstration action 2: tighten the abdominal muscles, gluteus maximus, posterior thigh muscles and arm muscles, stand up and hold your head high, abdomen, hold the ball with both hands, relax your shoulders, with one foot as the fulcrum and the other toe on the ground; Then tighten your abdomen, straighten your back, push your hips, pull your toes back, and hold the ball up. Breathe naturally!

Demonstration action 3: Tighten the abdominal muscles, gluteus maximus and the muscles behind the thighs. Forearms are supported on the ground, elbows are in line with shoulders, and fists are clenched with both hands; Kneel on the ground with one foot, lift the knee of the other foot off the ground, open the knee as wide as the hip, keep balance with the toes and forearms as fulcrums, and tighten the lower abdomen and hip at the same time, bend the calf of the other foot 90 degrees, lift it, and then change feet and sides. Attention! Never hold your breath!

Demonstration Action 4: Tighten the abdominal muscles, gluteus maximus, leg muscles and back muscles. Lie flat on the ground, tuck in your abdomen and bend your knees 90 degrees. Put your feet on the resistance ball, put your hands on your hips, and then slowly push the ball forward with your right foot. Lift your left toe to the ceiling, lift your abdomen and buttocks off the ground, stop and breathe again!

Demonstration Action 5: Tighten the abdominal muscles, back and arm muscles, relax and lie flat on the resistance ball, point your left hand to the ground, straighten your back, tuck in your abdomen, stretch your right hand forward and lift it, push your hips up, lift your left leg, bend your right knee slightly, point your toes to the ground and stop breathing! Then resume the relaxed posture and lie on the resistance ball.

Demonstration Action 6: Tighten back muscles, hip muscles and leg muscles. The upper body lies vertically on the resistance ball, abdomen is closed, knees are bent and perpendicular to ankles. Open your feet and keep them hip width apart.

Then put your hands in the middle of your thighs, then slowly put your upper body on the resistance ball until your upper back, shoulders, neck and throwing are completely on the resistance ball, tuck in your abdomen, keep your back in the middle position, contract your hips, and lift your body upward until your body is in line with your knees.