I want to exercise, but I have no time to go to the gym. Obese friends should lose weight, and some obese friends should keep fit. This paper introduces a kind of exercise suitable for lying in bed before going to bed, and takes it as a kind of exercise before going to bed, so that the body can continue to lose weight without psychological burden and relax. Starting today.

Anterior thigh

Action 1:

1. Raise your legs as high as possible and keep this position for a few seconds until your feet feel tired.

2. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions.

Action 2:

1. Cross your ankles and bend your knees at the same time. Take a supine position, put your hands under your hips and bend your knees and ankles.

2. Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible, and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.

Inner thigh

Action 1:

Hold the pillow on your knees and squeeze inward together. Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times.

Action 2:

1. Legs and ankles with pillows. Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles.

2. Bend your knees and squeeze. The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups.

Legs, ankles

Action 1:

Lift your feet, then lean up and tighten your toes. Lie on your back on the bed, put your palms down next to your hips, lift your legs, and tilt and straighten your toes alternately. The movements of the left and right feet are done 20-30 times in a group at the rhythm of "1, 2, 1, 2". * * * Do 1-3 times until the calf feels tired.

Action 2:

1. Put a towel on the toe of one foot and pull it hard. Sit on the bed with your legs straight, put a round towel on the toe of one foot, and pull the towel by hand.

2. Tilt up and straighten your toes. The main point of this action is that the toes are tilted and straight, and one foot is done 6-8 times as a group; The other foot moves in the same way. Do 1-3 groups on each foot.

Exercise is an important factor to keep healthy. A good exercise plan should include aerobic exercise and anaerobic exercise. Regular exercise has many advantages: eliminating excess fat and calories, improving the heart and blood circulation system, accelerating metabolism, strengthening muscles, improving sleep quality, and helping to relieve mental stress and irritability.