First, one-legged squat practice uses the flat side of the sofa, stays upright above the waist, holds the sofa with one foot board, and the distance between your feet is about shoulder width, then bends your knees and swings up and down. The swing range is about 90 degrees. The best effect is. The feet alternate, and the same action is repeated about 20 times each. Second, put your feet on the upper body and lie on the sofa seat in the most comfortable way, with your feet flying slightly on the bicycle. Try to use the thigh muscles to drive the stepping action, and ensure that the lines when wearing tights make it difficult for men to take away their infatuated eyes. Efficacy: Promote the healing of wounds and diseases. It is essential for the production of collagen, especially for the health of teeth, tooth flesh and bones. It can resist toxic chemicals in air, food, environment and water. Foods containing vitamin E include malt, soybean oil, fresh bean sprouts, nuts, grains, green leafy vegetables and eggs. Third, the back stretching exercise hands open about 2 times the shoulder width, and the body is supported at a 45-degree angle on the sofa seat. Put your feet together, stretch your back to the maximum, repeat the action for about 20 times, and the back lines of the whole body can be easily formed. Fourth, lift your hips flat, lie flat on the sofa, bend your knees, put a small pillow between your knees, and use the strength of your abdomen and buttocks to raise your body as much as possible. The same action is repeated about 20 times. Mini butt is easy to fix! 5. Exercise lazy people with hands and feet to lose weight. Sit on the floor in front of the sofa with your hips, your left foot bent and your right hand knuckled on the sofa. When your left hand is extended upward, your right foot is also extended forward. Try to focus on the right hand joint and the left foot, and do 10 times each. Because this action requires both hands and feet, it is difficult, but you can lie on your back, pull your neck to the top of your head, put your legs together, straighten your feet and knees, and tighten your thighs, hips and abdomen inward. Then lift your hips alternately with your left and right legs, and lift them horizontally up and down to the maximum. Try to keep your upper body still, don't bend your knees, stick the back of your whole leg on the bed surface, and use your hips to drive your legs to do horizontal movement. This action seems to be hip movement, but it actually has a good effect on the recovery of muscle elasticity of the whole body, overcoming hip sagging, reducing excess fat in the abdomen, thighs and even calves, and it further strengthens the role of deep contraction. Remind everyone: 1, it is best to do it with disco music for at least ten minutes. 2. Keep the old sheets under, if you feel bad about the sheets. 3, although the movement range is not large, in fact, full of fatigue, just sweating all over for a while. 4. Aerobics that a lazy person can stick to.