Training takes 15-20 minutes, which can effectively train our core muscle groups, so that we only need to spend a small part of time every morning and go to work after training in bed. This is the best way to live.
Today, these moves introduced by Bian Xiao are mainly aimed at our abdominal training. These movements don't need a lot of space, just use the bed where we usually sleep as a fitness venue, which is convenient and can feel obvious comfort. The range of activities is also very spacious.
The first action: lift your legs and roll your abdomen.
When you do this action here, you need some auxiliary tools, so pillows are the best auxiliary tools. Don't underestimate the pillow for nothing. We will use pillows as leg lifts and belly rolls.
We picked up the pillow, put it in the middle of the bend of our legs, clamped the pillow with the strength of our legs, put our upper body on the bed as much as possible, and slowly lifted our legs to do a leg lift and belly roll.
The second action: lift the abdomen together.
In this action, we need to lift our hands and feet to the middle at the same time, and use the strength of our abdomen to lift our hands and feet. In the process of lifting our hands and feet, we can use pillows to complete the transfer action, which will stimulate the abdomen more effectively. In this process, what we need to pay attention to is that our legs need to be straight and not bent.
The third measure: bridging
After training our abdominal muscles, the next place to train is our lower limb muscles. Bypass is a very classic movement in our lower limb muscle training. In this action, a pillow is placed between our legs.
Knees bent, legs perpendicular to the ground, complete the bypass action. When doing this action, we try to stick to it for a long time, which will make the training effect more obvious.
The fourth action: lift your legs left and right.
After the above actions are completed, we lift our legs for the last time, and we need to put a pillow between our legs. In the previous movement, our legs are slightly bent, which requires us to keep our legs straight.
The back is close to the bed surface and cannot be bent. Straighten our legs to a certain height and move our feet in the air. When doing this training, our abdomen feels obvious stress, and our training will be effective.
These can be trained by using the bed at home, which saves space and time, and does not need to go to the gym for overload training. We only need to train at home 15 to 20 minutes to exercise our muscles and get healthy at the same time.
Trainers who want to train more effectively can train several movements together. For the trainers who just started fitness, you can choose 1 or two movements for training, so that after a long time, your physical fitness will gradually increase, and it will be more effective and reasonable to train several movements together.