Before going to bed 10 minutes, do some exercise in bed at night, and do 10 minutes in bed every day to exercise beautiful curves, improve sleep effect and drive away sub-health. Let's see 10 minutes in bed before going to bed.

10 minutes before going to bed, 1, working during the day, no time for exercise? Sitting in the office all day, out of shape? Take advantage of sleeping time at night to do some exercise, do gymnastics 10 minutes in bed every day to exercise beautiful curves, improve sleep effect, and try to drive away sub-health? Don't hesitate to start tonight!

The first self-cultivation exercise in bed

1. Lie flat on the bed and straighten your feet.

2. Bend your right foot to the left and place the heel of your right foot next to your left thigh.

3. Hold your right knee with your left hand and press it down (try to keep your left shoulder and right knee close to the bed surface).

4. Look right with your head and change sides after 5 seconds. PS: This action should be done on an empty stomach.

Effect: It can beautify the curve of legs, increase gastrointestinal peristalsis, improve constipation and eliminate fat in ribs, back and waist.

The second kind of self-cultivation exercise in bed

1, lie on your back, bend your knees with your legs apart, and touch your earlobe.

2. Lift the upper body 30-40 degrees and rotate it to the left. The right elbow joint touches the left knee, restores it, and then does it in the opposite direction for more than 30 times.

3, the upper body should be straight, the speed should not be too fast, and the movements should be coherent.

Effect: Exercise the upper and lower abdominal muscles to make the abdomen flat and firm.

The third kind of self-cultivation exercise in bed

1. Lie flat, put your hands behind your head, and keep your feet straight and close together.

2. Straighten your instep and slowly raise your legs as high as possible.

3. Stretch the hamstring muscle inward to hook the sole of the foot for 4 or 5 seconds and then slowly put it down.

Effect: it can eliminate the belly, and this action is also very helpful if the feet are prone to cramps.

The fourth kind of bed self-cultivation exercise

1, supine, knees bent, feet off the ground 10 cm.

2, the lower abdomen forcibly lifts the legs, the buttocks leave the ground, and return to the basic posture, doing it for more than 20 times.

3. Don't exert force on your arm. When your abdominal muscles feel tired, your arm can give you some help.

Effect: Exercise the lower abdominal muscles. Everyone's eating habits, lifestyle, weight loss history, etc. Will affect the effect of any product.

The fifth type of bed exercise

1. Bend your knees, put your knees in your hands, keep your thighs close to your abdomen, and raise your head.

Let your body roll on the bed like a ball.

Efficacy: It has the function of exhausting air, helping to eliminate defecation and excretion. Looking up can stretch the curve of the neck.

The fourth kind of bed self-cultivation exercise

1, lie flat on the bed with your legs straight and your hands over your head.

2. Bend your feet, lift your hips for 5 seconds and then put them down.

Effect: It helps to stretch armpit and groin, promote blood circulation and improve hip curve.

The sixth form of self-cultivation exercise in bed

1, lie on your back with your arms at your sides, one leg bent on your chest and the other straight.

2. Bend your knees and draw a circle forward. At the same time, the other leg is close to your chest, and your leg cannot touch the ground.

Effect: Tighten the lower abdominal muscles.

10 before going to bed. The so-called "invisible aerobics" refers to a kind of aerobics that is not perceived by people. This kind of fitness is more suitable for office workers who are busy with work and have no time to exercise. Because office workers are busy with work and have no time to exercise, many people's disease resistance declines, and they often suffer from colds, fatigue syndrome, cervical spondylosis, lumbar muscle strain, insomnia, headache and other diseases.

The "invisible fitness method" is simple and easy, and people can achieve the purpose of fitness without leaving their jobs in the office. The exercise method is as follows:

1, eye movement with eyes closed: press it clockwise for 6 times, and then press it counterclockwise for 6 times. Then open your eyes and look at the green lawn or trees in the distance outside the window for 2-3 minutes. This has the effect of protecting eyes and regulating eyesight.

2. Sectional relaxation method: divide the whole body into several sections, and then relax in sections. Relax from top to bottom first. The order is: head-neck-two upper limbs-chest and abdomen-back-two thighs-two calves. Then, the backward relaxation method is used to relax from bottom to top. The order is: two feet-two calves-two thighs-hips-waist and back-abdomen and chest-neck-head. Do it for 3 cycles in a row. Doing so is conducive to eliminating tension and physical fatigue.

3, abdominal breathing method: relax the abdominal muscles when inhaling, and contract the abdominal muscles when exhaling, so repeat for 3 minutes. Generally, it can increase gastrointestinal peristalsis, promote metabolism and lose weight.

4. Chest-expanding and Shrugging Method: Sit in a chair, hold your chest out slowly, let your shoulders open backwards, and then do it again 10- 12 times. Then shrug your shoulders 12 times, which can improve the physiological function of the lungs and prevent cervical spondylosis and scapulohumeral periarthritis.

5, finger stretching method: put your hands on your thighs, make a fist with your palms up, and then stretch your fingers in the order of thumb, index finger, middle finger, ring finger and little finger. Repeat the same action with your left and right fingers. 12 times. Generally, it can relieve hand muscle fatigue and promote blood circulation.

6. Leg contraction method: Sit in a chair, lift your toes, and contract the calf and thigh muscles at the same time. Then, lift the heel hard, and do calf and thigh muscle contraction, and then relax. Doing this repeatedly for 5 minutes can improve the blood circulation of legs and feet.