Lie down and do some exercise. Exercise is the basic way to keep healthy. Aerobic exercise is very beneficial to our health. If you want to exercise yourself, you can consider this exercise. If you understand the posture of lying down for exercise, then act quickly!

Lie down and exercise 1 Savasana.

This posture is also called death posture, or rtasana(mrit-TAHS- Anna) Mrta means death.

Description: The corpse laying posture is said to be the easiest yoga posture to complete, but it is also the most difficult posture to master. Whether training requires other yoga postures to imitate one's balance, strength or flexibility, the challenge of maintaining effortless or effortless consciousness may best reflect the discussion of physical and mental integration that we participate in.

The blue shaded area shows the main load-bearing structures, including the most important curves.

In the corpse-laying style, the structure that touches the floor with full weight shows the main curve of the body. These curves include heel, chest, thoracic vertebra, scapula and the back surface of skull.

The structure far away from the floor reflects the quadratic curve of the body, especially the arc surface of ankle, knee joint, waist and back of cervical vertebra.

The arm contact points of different individuals are also very different, and the arms can pose in various positions.

Breathing: The quiet consciousness in deep state is completely different from sleep, but a common experience of this posture. In the posture of corpses lying everywhere, the body is completely at rest, and its metabolism no longer needs to deal with gravity, which makes it possible to carry out the most difficult exercise of all breathing exercises: fully aware of-but not controlling-the behavior of breathing movements.

Usually, when you realize that you are breathing, you will change its natural rhythm to some extent. When you are not aware of breathing, you will be driven by the same impulse and subconscious habits. When active consciousness and giving up appear side by side in the natural action of breathing, it is possible to make the powerful realization of giving up truly become a will act.

Knee to chest pose

Description: Apanasana is one of the important tools of physical therapy yoga, because it is simple and easy to operate, and directly connects breathing with body movements. In this simple tandem yoga movement or sequence, put your hands on your knees, inhale, and keep your legs away from your body. When you exhale, your legs will move towards your body. This movement can be achieved in many ways: through extremely gentle breathing movement, simple body movement or more powerful spine movement.

Breathing: Apanasana stimulates the diaphragm to release upward when exhaling, and the knee is involved in the body. You can use the abdominal muscles and gluteal extensor actively, or you can use your arms to make your thighs twitch up and down in the abdomen, so that the abdominal muscles and gluteal extensor are in a passive state.

Tension in the lower back may be caused by too tight diaphragm. Knee-chest posture is a simple and effective way, which can help the lower part of the spine by moving the inside of the abdomen, create more diaphragm space for the abdominal muscles and form posture support.

Bridge type (Setu Bandhasana)

Description: In this posture, it may be a great challenge to find a fully extended hip joint without adduction or external rotation at the hip joint. If the hamstring and adductor muscles are not strong enough, the gluteus maximus may do too much exercise and pull the legs to the outside for rotation, while other adductor muscles (such as pubic muscles) may bring the knees together by stimulation, bending the hip joint, or stretching the knee joint with rectus femoris, but it will also hinder the stretching ability of the hip joint.

Although the final posture of the knee is a curved shape, the action of forming this posture is one of the stretching actions, because it changes from a relatively curved state to a less curved state.

Lifting the shoulder blades will move the shoulder straps to the floor and then lift the chest off the floor. In this posture, it is very important not to press the scapula or pull it back, because this action will keep the scapula away from the cervical vertebra and let the bent neck bear the weight of the upper limb alone.

In short, many muscle movements need to be considered to balance this posture, and maintaining this basic posture actually requires higher coordination.

Breathing: This posture can give you a chance to experience three kinds of binding methods: lower abdominal movement with perineal binding, chest floor opening with abdominal binding (hand support), and mandibular fixation with cervical curvature with chin binding.

A reverse arrow against the wall (Viparita Carani)

Description: Spinal erector spinae is more active in the inverted shoulder style than the inverted wall arrow style. Compared with spinal muscles, abdominal muscles can effectively prevent the oppression of pelvic opponents-because the hip joint is in a bent state, the weight of the legs falls backwards as the weight of the pelvis, further promoting the extension of the spine.

In the inverted arrow posture against the wall, the abdominal muscles are active during centrifugal contraction.

The inverted arrow falls against the wall.

If you can't adjust to a state, the weight of the pelvis will fall on your hands or wrists. Practicing the ability to start and end this posture can help other movements that need abdominal centrifugal control, such as lowering the legs into handstands or handstands to form wheels, thus controlling the tree, and then returning to the last wheel from the mountain, and so on.

The difference of body proportion of upper and lower limbs and individual weight distribution has great influence on the experience of this posture. The best example is how to control the movement of this posture for women with a large proportion of lower limbs and usually a flexible spine.

Breathing: the reverse nature of the reverse arrow against the wall can produce a cleaning and elimination effect related to the upward movement from the knee to the chest. This posture change is an important theme of restorative yoga practice.

Yoga is an effective weight loss exercise that is very suitable for women. Even if you have no exercise habits or are not flexible enough, you can practice step by step. Lazy beginners try to start their own yoga journey from supine!

Lie down and do exercise posture 2 1, supine leg opening and closing: lie on your back, with your feet straight and perpendicular to the ground, and repeat the opening and closing actions.

2. Side-lying one-legged lifting: Lying on the side, doing the action of lifting and lowering one leg, the legs need to be carried out alternately.

3. Legs stick to the wall at right angles: straighten your legs and stick to the wall, with the whole sole facing upward, and keep it for about 10 minute.

4, air pedaling: you need a hard mattress, slow down the pedaling speed and do it for about 200 times.

5, knee elbow kick: the body is straight, the elbow is under the shoulder, and the feet are shoulder width. First, put your right knee close to your right elbow, put your right leg behind you and kick it back, then replace your leg.

If you have enough time to do these actions, you can do more than two groups back and forth every day. After exercise, you must gently massage and stretch the leg muscles to make the leg lines tight and beautiful, and stretching and relaxing will also help you sleep.

What are the benefits of "lying thin"? Some jumping exercises, fast running and weight-bearing training are not suitable for fitness beginners with large weight base. The greater the weight of fat, the greater the pressure on joints. If you do strenuous exercise, such as skipping rope, your knees will be hard to load and cause injuries.

High-frequency stretching exercise will cause pressure on the lumbar spine and even lead to symptoms such as lumbar disc herniation. Therefore, you can't blindly practice fat reduction. It is best to consult a professional coach and find a training system that suits you.

Moderate aerobic exercise and weight-bearing strength exercises can really accelerate fat consumption. When deep muscles need to be stimulated, Nt intelligent fitness can be used to cover the main muscle groups of the whole body and quickly mobilize 70-90% of skeletal muscles. Even if you do relatively easy movements, you can achieve the muscle activation effect of high-intensity exercise, making the bodybuilders sweat and feel comfortable all over.

Moreover, Nt intelligent fitness suit adopts a new generation of EMS technology, which is free and wireless, and can perform multi-joint training even when lying down, which not only can carve more beautiful muscle lines, but also has a good effect on reducing fat and shaping.

Lying thin: abdominal exercise

If you want to practice the abdominal muscle mermaid line while lying down, you must know the abdominal tumbling action. This action mainly exercises abdominal muscles, followed by gluteus maximus and upper back muscles, which can help train the core and improve muscle strength and endurance.

There are "three noes" to pay attention to when lying down and doing belly roll. Don't hold your head, don't do it on a soft bed, and don't rely on the strength of your lower back.

Keep a rolling arc when you roll up, and the spine is slowly rolling off the ground, so you can't lift your back directly, showing a straight line wrong posture. And pay attention to control the speed, keep it slow, so as not to strain the ligament.

There are also many interesting postures that can help abdominal training and avoid becoming "belly Weng" and "belly woman":

For example, sitting forward, first bend your legs, the radian is smaller than sit-ups, and the soles of your feet are attached to the mat. Straighten your upper body after straightening your hands, and keep your hands forward. Keep breathing and continue to use your abdomen. One group does twenty, and two groups do it every day.

There is also a bow-shaped thin abdomen: first lie on the mat, gently hold your ears with your hands, put your legs together, lift up about 45 degrees forcibly, and lift your upper body at the same time, stretching your body into the shape of a bow and arrow. Always use abdominal strength to help lose your stomach. In order to avoid muscle soreness, massage is needed to relax after a period of time.

Frog-type belly roll that can improve balance and posture;

1, lie flat on the mat, support your head with your hands, and lift your legs at a 45-degree angle.

2. Lift your shoulders, bend your knees, and put your knees close to your elbows.

3. Gently put your body back on the mat, stretch your legs and return to the initial position.

Hug your knees and tuck in your abdomen:

1. Kneel on the mat, tuck your knees in your hands, leave the ground with your feet, and relax and exhale.

2. Open your arms, stretch your legs at a 45-degree angle, lean back and inhale.

3. Lift your torso, bend your knees, and then return to the starting position to help improve posture and lower back pain.

Then there is the wiper swing that can be the finale. After completing the above exercises, you can use this action to relax:

1, lie on your back with your arms straight to your sides. Lift your legs and bend your knees 90 degrees.

2. Turn your hips to one side to prevent your legs from touching the ground and exhale.

3. Lift your legs and return to the initial position. Rotating the hip joint to the other side is helpful to restore the normal range of motion of the hip joint, strengthen and tighten the core, and adjust the abdominal muscles.

If you want to relax and stretch quickly, you can also use the relaxation mode of Nt EMS smart fitness wear. By conveniently controlling the pulse intensity, you can adjust the combination of various fitness modes in real time, thus promoting the body to burn fat quickly, lose weight, exercise muscles and improve physical fitness.

The posture of lying down and doing exercise 3 doing 7 small movements before going to bed = jogging for 0.5 hours.

1. Exercise site: neck, back and abdomen.

Action essentials:

1, kneeling on the bed, knees apart to hip breadth;

2. Support your body with your arms, with your palms facing the ground and shoulder width.

3. Close your chin, lower your head, keep your head as close to your chest as possible, and supply it to your back to fully stretch your back muscles;

4. Keep this action 10 second, stretch the coccyx toward the ceiling, abdomen, abdomen, and head up.

2, exercise parts: side waist, arms

Action essentials:

1, sit cross-legged on the floor or bed surface, and pay attention to keep the pelvis position correct and the hips sitting;

2, the right arm is supported on the bed, the left arm is close to the left ear, and slowly bends to the right, feeling that the side waist can be stretched and staggered in the opposite direction. This action can eliminate waist fat very well;

3. Hold one side for 20 seconds, then switch to the other side to continue.

3. Exercise area: lower back

Action essentials:

1, lie flat on the floor or bed, bend your knees and keep your thighs close to your abdomen;

2. Hold your knees. If you think you can continue, hold your feet with both hands;

3. When doing movements, always pay attention to closing your chin and keep your head, neck and spine in a straight line for 20 seconds.

4. Exercise area: buttocks

Action essentials:

1, bend your right leg and put your right foot in front of the root of your left thigh, like a swan;

2. Straighten your left leg, lower your body, lie flat on your right leg, and stick your head on the floor or bed. To be more comfortable, you can put a pillow on your head, keep this position for 20 seconds, and then switch to the other side.

5. Exercise site: front thigh and iliopsoas muscle.

Action essentials:

1, lunge with your legs, your right leg in front, and your knees should not exceed your toes;

2, the upper body is upright, hands are high, and ears are straight. Keep the head, neck and spine in a straight line.

3. Straighten the pelvis and push it down. At this time, I feel that the front side of the left thigh and the left iliopsoas muscle are stretched, and the buttocks and the back side of the thigh are squeezed.

This action is very useful for sedentary office workers or student parties, which can effectively solve the problem of hip fat accumulation.

6. Sports parts: the back of thighs and shoulders.

Action essentials:

1. Open your feet shoulder width, put your hands behind your back, bend forward, and stretch your arms back. At this time, I feel my shoulders stretched.

2. Pay attention to keep your legs straight during the movement. If you feel a little difficult, your knees can be slightly bent. Don't push yourself, be careful not to push too hard.

7. Exercise area: legs

Action essentials:

1. Lift your legs, stand upright on the wall, and pay attention to the hip width. Keep the head, cervical vertebrae, trunk and arms relaxed at all times and breathe evenly;

If you stand for a day or keep sitting for a long time, this action can effectively promote blood circulation, eliminate edema and make your thighs slimmer and stronger.

Doing these seven actions before going to bed can make full use of fragmented exercise time. These movements seem gentle, but the intensity of exercise is not weak. A few minutes a day 10 is equivalent to jogging for half an hour, which really achieves twice the result with half the effort, increases the diversity of exercise and makes the body burn excess energy better.