Fitness movements that can be done in eight bedrooms, exercise is conducive to enhancing the body's immunity. Different people should arrange exercise time according to their living habits. Simple exercise can also help us to exercise and understand the fitness actions that an eight-bedroom can do. Let's act quickly!

Fitness actions that can be done in 8 bedrooms 1, puppet actions: exercise upper arms and waist and abdomen.

Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly. Time: 30 seconds.

2. Kneel and squat: strengthen the strength of the back and buttocks to the thighs

Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times. Whole journey: 30 seconds.

3, bending control: exercise calf muscles and improve leg flexibility.

Feet apart, legs straight, hands naturally attached to the hips. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15. Bend down further and grab the calf with both hands. Keep your legs straight, don't hold your knees tight, and try to touch the ground. Keep this posture and count from 1 to 10. Whole journey time: 30 seconds.

4. Side leg lift: adjust the hip joint.

Start posture, hands on the ground, right knee on the ground, left leg straight to the side. Lift and lower the straight left leg and do it 4 times. Change your right leg before you do it. Repeat each leg more than 2 times. The whole process takes 30 seconds.

5, kick back: exercise hips, thighs, abdomen and upper back.

Put your hands on the ground, straighten your arms and kneel on the ground. Lower your head and move your left knee to the tip of your nose. Then raise your head and kick your left leg backwards and upwards to reach a comfortable and achievable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same. Whole journey time: 30 seconds.

6. Side leg press: Improve the contour of the inner thigh.

The right hand and forearm support the body and lie on the right side. Put your left foot on the ground in front of your right leg. Lift the right leg 15 times. Do it on the other side. Whole journey time: 30 seconds.

7, air pedaling: exercise the legs and flatten the abdomen.

Lie on your back, put your back on the ground, support your body with your elbows, bend your knees with your right leg, and move to your chest. Then stretch your legs and keep them off the ground 15 cm, while bend your knees with your left leg and move to your chest. Don't hunch your back, it's like pedaling a bike. Whole journey time: 30 seconds.

8. Waist arching: improve the shape of the abdomen and make the waist curve.

Lie on your back, bend your knees and keep your feet firmly on the ground. Hands behind your head. Arch your back up, hold this position for 2 seconds, then lie flat and close to the ground for 4 seconds, and repeat 5 times. Whole journey time: 30 seconds.

Four common ways to keep fit in the bedroom: curl up and sit-ups.

Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

Sit flat and stretch forward.

Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.

3-minute step jump

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.

push-up

This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.