10 minutes of sofa fitness can easily maintain body posture at home, and sedentary office workers and student parties need to get exercise. In our daily exercise, exercise can relieve our mood, and aerobic exercise can increase the oxygen content in our brain. Understood 10 minute sofa fitness can easily maintain body posture at home, so get moving!

10 minutes at home to keep fit easily on the sofa 1 It's the fourth day of the Lunar New Year in a blink of an eye. I wonder if everyone has eaten or drunk these days? However, Chinese New Year sometimes makes people feel a little scared. Apart from being constantly questioned by many unfamiliar relatives, I can't even think about the extra kilograms of fat on my body after the New Year. There is also the fitness exercise that you can do with the sofa introduced this time, so that you can consume your guilt when you are free at home, and don't let the New Year be an excuse to hoard fat ~

Eat for a week during the annual leave and exercise on the sofa for 10 minutes every day!

1 Squat and overhead push

Pick up the pillow and stand in front of the sofa. Squat down until your hips touch the sofa slightly. When squatting, raise your hands and keep pushing the pillow inward.

2 interactive leg and knee lifts

Facing the sofa, the left and right legs will be inserted to lift the knees and legs, and the hands can be raised to the ears, which increases the difficulty of balance.

3 One-legged lunge and left and right cross-legged pillow

Put one instep on the sofa, turn your back to the sofa, and squat down with your front foot in a lunge. When squatting, grab the pillow with one hand and swing it on both sides of the body, which increases the difficulty of balancing the front foot.

4 Bobby jump (push-ups and squats)

Hold your hands on the sofa and do push-ups. Every time you get up, you squat and jump.

5 Climbing (lean forward and lift your legs and knees)

Hold your hands on the sofa, lift your feet forward in turn, and pay attention to the power distribution around your thighs and hips.

6 pull-ups

Turn your back to the sofa and open your hands to the right angle. Sit down under the sofa, support your body with your hands, gently touch the ground and hold it up.

7 Balanced grounding

Step on the pillow with one foot, and the uneven surface of the pillow will increase the difficulty of balance and strengthen the coordination of lower limb muscles. Put the legs that lean forward and lean back on the sofa, touch the ground in front, and change one side to the other when finished.

8 thigh pillow

Sit back on the sofa, put a pillow between your legs, lift your feet and press inward hard. Lean back to increase the training level of core muscles.

9 Leg lifting and left-right rotation

Sit on the sofa, tilt your legs and let your body lean back and rotate left and right, so that your hands can touch the left and right sofas in turn, and your hands can press the pillow inward.

10 minutes at home to exercise on the sofa and easily maintain posture 2 (1) Torsion action: put your hands on the armrest of the sofa, lie prone and keep your legs straight back. From bottom to top, twist the body to the left first, and twist the head, neck and whole body up by 400 ~ 450. The whole limb moves with the twist of the head and neck. Inhale when you rise and exhale when you return. Turn right again.

(2) Support body movement: Sit on the sofa, hold the handrail with your left and right arms, support your whole body, and straighten your legs forward as far as possible. Repeated support, vassal.

(3) Pedaling exercise: Sit on the front of the sofa with your hips, put your arms on the left and right handrails, and push your legs forward and upward alternately, just like riding a bicycle.

(4) Breaststroke: It is the same as sitting in the front position, and the legs stretch forward at the same time, then separate and contract to the left and right.

(5) freestyle: Like sitting in the front, the legs throw their arms forward in freestyle.

(6) nape movement: face the sofa, put your hands on the armrest, lean your head on the bottom of the sofa backrest, and swing your body left and right.

(7) Leg-lifting: Two single person sofa pieces are placed opposite and close together. Lie on two sofas and stretch your legs alternately.

(8) Shoulder-supporting exercise: When lying on two sofas, your arms are pressed against the handrails, and your upper body is raised and lowered.

(9) Side hitting action: Standing on the ground, lying on the sofa from one side of two sofas, like a carp beating.

Tip: Do this exercise in the morning and evening, and the number of times per class depends entirely on your feelings. It is advisable to be comfortable, and don't do overload exercise.