Like other sports, bed exercise can promote blood circulation, improve nutrition process and tissue metabolism, enhance the adjustment ability of nervous system, reduce the sensitivity of the whole body to changes in external factors, adapt to climate change, and achieve the purpose of fitness. Exercise in bed is simple and easy, and can be carried out at any time without the limitation of exercise venues and climatic conditions. When practicing, you can practice step by step according to your physical condition. The specific practice of aerobics is:

Intestinal lavage

Drinking a cup of cold boiled water (about 200 ml) after waking up every morning can clean the stomach, dilute the blood and prevent stroke.

Mu Yun

Sitting on the bed, putting your hands on your abdomen, turning your eyes left 36 times and then right 36 times can improve your vision and prevent fundus arteriosclerosis.

Anal retraction

Cross your hands and fingers, put them on the occipital part of the back of your head, bend your legs, and tuck in your abdomen and lift your anus when inhaling; When exhaling, bulge the lower abdomen and put the anus. Doing this repeatedly 18 times has the effects of preventing prostatic hyperplasia, strengthening yang, losing weight and preventing hemorrhoids.

Knee impact

Same posture as above. Knees together, rotate and press the Xue Hai points on both sides for 70 ~ 100 times, and then the inner knees collide for 7 ~ 9 times. This method can relieve arteriosclerosis and prevent knee joint diseases.

Rub your chest.

Open the five fingers of the right hand on the left chest, press it from inside to outside from top to bottom for 5-7 times, then put the palm of your hand on the top, false window, breast and breast root of the precordial area, and massage it clockwise for 36 times and counterclockwise for 36 times. Press the right chest 5 ~ 7 times as described above when changing the left hand. This method has the functions of expanding chest, benefiting diaphragm and preventing angina pectoris.

Rubbing the abdomen

First, put your thumbs under the xiphoid process and push them 36 times along the two ribs respectively; Right hand down, left hand on abdomen, knead clockwise for 36 times; Left hand down, right hand on the abdomen, 36 times counterclockwise; Finally, put your thumb under the xiphoid process and push it down to the pubic bone for 36 times. Pay attention to the thumb when pressing down, and the other four fingers when pressing up. This method is very effective in preventing and treating digestive system diseases. If you can persevere, you can lose weight and keep fit.

Scrub the back

After sitting up, expose your back and rub it up and down on the spine with a dry towel for about 100 times, depending on the fever of the spine. This method has the function of eliminating fatigue and preventing colds.

Lal

Lift the left ear tip 14 times with the right hand and the right ear tip 14 times with the left hand. This method has the function of waking up and strengthening the brain.

Rub one's waist

Make a fist with both hands and rub the fist back 60 ~ 100 times from top to bottom along the waist, especially when the waist is hot. This method has the function of strengthening kidney and waist and preventing lumbago and leg pain.

Knead feet

Health massage often takes the bladder meridian area of kidney, gastroduodenal area, heart and spleen area, head and neck. Massage these acupoints can prevent and treat hypertension, coronary heart disease and promote digestion.

Full body caress

Gently touch the whole body from top to bottom and from left to right to give peripheral nerves a benign stimulation.

Foot movement

Gently lift your hands from your knees, draw circles from top to bottom, from front to top, and from left to right. Stretch your hands forward, bend your upper body forward, and move your hands to Yongquan point of the heart once, so 10 times. Slow and even movements, no violence, natural breathing. Can prevent and treat lumbago.

Kidney-strengthening exercise

Pull your hands back from your knees to your hips, walk along the front armpit line, cross your hands on your head, palms up, ankles straight, fall from top to bottom, and bend your upper body forward, stopping once from your hands to your toes, so 10 times. The requirements are the same as above. It can consolidate essence, tonify kidney and stop nocturnal emission.

Pressurized movement

Lie flat on the bed, put your legs together, put your fists under your hips, lift your legs hard, bend your knees to rest when you feel tired, and straighten up when you are not tired. Do this 10 times, and you can cure visceral ptosis.

Lateral balanced motion

Lie on your left, with your legs straight, your right leg on your left leg, your left upper limb supporting your upper body, your right hand on your hips and your left hand lifting your lower body. The whole body is concentrated on your left upper limb and left hand. Keep your body straight, don't bend, 3 times to the left and right. It can balance the whole body and exercise the muscles and bones of upper limbs.

Pedaling exercise

On the supine bed, first support the upper body sit-ups with your hands, and then use your feet to exert strength and leave the bed in an arch shape. Only two hands and two feet are on the bed, lift the left lower limb, push the heel to the left and rotate it left and right five times. This exercise can make the lower limbs lighter and the whole body lighter.

Swing motion

Lie on your stomach with your hands and feet on the ground, lift your body and move back and forth with your hips as the center. When your hips lean forward, look up and put your chest on the bed. When the hips move backward, the head is low and the hips are high, and rest after 10 times. This exercise can exercise the whole body and make the limbs strong. After waking up every day, get out of bed immediately without putting on clothes. You can do some 20 ~ 30 minutes of bed exercise, do it in sequence or choose a few key points for your weak parts. As long as you persevere, you will have good results.