All obese friends should lose weight, and some obese friends should keep fit. Today, I will introduce you to the exercise that is very suitable for lying in bed before going to bed. As a bedtime exercise, you can keep fit and have no mental burden!
● Fitness 1
Action:
Lie on your back and lift your feet together slowly, and then slowly put them down when they are at 90 degrees to your body (don't bend your knees, and don't use force on your shoulders and arms).
Stop at a place 30 cm away from the bed surface, wait 1 min, and do it 10 times.
PS: The initial stop time is about 15 ~ 30 seconds, and the time is gradually extended to 2 minutes.
Effect:
It can make the knees smaller, lift the hips, strengthen the waist and eliminate the fat in the lower abdomen.
● Fitness Exercise II
Action:
Lie in bed with your knees slightly bent and your head in your hands (inhale).
Put your head in your hands, slowly lift your body out of bed, tuck in your abdomen and exhale, and stop for about 10 second when you reach the highest point.
Slowly lay your body flat and continue to do it for 20 times.
Effect:
This group of exercises can strengthen the decoration of the waist, eliminate abdominal fat and achieve the effect of losing weight and bodybuilding.