Indoor fitness in the morning, wake up in the morning and rub your abdomen first, clockwise and counterclockwise; Abdomen and anus 18 times, have a rest, get dressed, get up and drink water.
(1) After tapping
(2) Thirty-six drums are ringing.
(3); Left and right wrist bath
(4) If you have a fever, pat your shoulders through your back.
(5) Beating the kidney and leaning down
(6), squatting up a little sweat, leg press rubbed his knees three or six times.
note:
(1) Drink 300ml of boiled water cooled to about 20 degrees.
(2) Tap the upper and lower teeth dozens or hundreds of times.
(3) Hit the back of the head 36 times with the left, right, middle and ring fingers.
(4) Grasp the left hand with the right hand and rub it for 36 times; So is changing hands.
(5) Open your feet shoulder width, relax your whole body, and use your waist and shoulders to drive your upper body to rotate left and right; When turning left, pat your left back. Tap your left shoulder with your right hand, and vice versa. The movements should be relaxed and natural.
(6) Open your feet shoulder width, relax your whole body, and use your shoulders to drive your upper body to turn left and right; When turning left, the left fist (light grip) taps the right waist, and the right forearm naturally bends forward and swings, and vice versa.
Chew slowly at the indoor fitness lunch at noon. Don't smoke when you are full. Relax and beat your waist slowly.
(1), smooth with both hands.
(2) Take a nap after a short rest to relax.
(3) Take a nap at noon and persevere.
note:
(1) Keep your feet shoulder width apart, relax your whole body, and gently hit your lower back with your left hand from bottom to top 18 times; So is changing hands.
(2) Rub your hands and gently massage your face 36 times from bottom to top.
(3) Relax in bed, concentrate on the abdomen (three inches below the umbilicus in the front midline), and naturally stick to the abdomen when breathing, breathing and inhaling (if you are tall, you will not die).
Exercise indoors at night and gently rub your face before going to bed.
(1), wash your wrist slowly.
(2) Wash your teeth with warm water and rub your feet with hot water.
(3), or take a hot bath and drink water.
(4) Go to bed, lift the anus and gently rub the abdomen to adjust the breath.
(5) sleep well.
note:
(1) The same as "Rub your hands and ears lightly and wash your face".
② Same as "left and right wrist bath".
(3) Soak your feet with hot water, wrap your right hand with a towel, and rub the bottom of your left foot for about 100 times; So is changing hands.
(4) get up and drink water.
(5) The same as "relax the whole body and protect the abdomen".
When you don't want to go to the gym and have no special fitness equipment, you can actually exercise your muscles. The methods described above are all about how to exercise muscles without equipment. Of course, in order to exercise good muscles, besides doing a lot of effective exercise, it is also essential to eat some high-protein and nutritious foods.