If you want to lose weight quickly, you must do slimming exercise, but in rainy spring, the weather is particularly humid and you don't want to go out. What is a good idea? The following are fitness exercises suitable for everyone at home. Let's try it and see if it helps you.
Suitable for exercise at home 1 morning bed aerobics
First, turn your head and bend your ankles.
People sometimes feel dizzy after waking up. This is because the head and neck muscles become stiff after a night's sleep, resulting in insufficient blood supply to the head. If you lie in bed after waking up and turn your head left and right for 8- 10 times, you can also reduce dizziness. At the same time, ankle flexion and extension 10-20 times can make lower limbs move.
Second, stretch.
When sleeping, the body should take a flexion and contraction posture. After waking up, cross your hands on the bed, turn your palms over your head, stretch your toes, and practice repeatedly with deep breathing for 4-6 times, which will help to eliminate fatigue and speed up your awakening.
Third, supine lateral flexion.
Lie on your back in bed, lift with one hand, bend your upper body and straighten your lower limbs forcibly, and do it 6-8 times left and right.
Fourth, supine lower limb flexion and extension.
After doing the above actions, the drowsiness may have been alleviated, and then you can do some lower limb flexion and extension movements. The way to do this is to bend one leg on the bed, then straighten your knee and let it touch the bed. Do it with two legs in turn 10- 15 times.
5. Lie on your back on the bed with your legs together and your knees bent.
Then, the calf is straight and lifted, and the leg is at 90 degrees to the body. Then the abdominal muscles exert force and the legs are tilted at a 45-degree angle. The ankle must be bent at right angles and the achilles tendon must be straight. Hold this position for a while, then return to the leg lift position, and then do this action slowly. Repeat 15-20 times. Conducive to relieving constipation and strengthening abdominal muscles.
Suitable for fitness exercise at home 2 1, "ma bu" or horse stance just look, to enhance the sense of balance.
Zhamabu helps to exercise a sense of balance, especially for middle-aged and elderly people. Specifically, stand with your feet parallel, shoulder width apart, keep your body straight, inhale, bend your knees when exhaling, focus your consciousness on the point 5 cm below your navel, and slow down your breathing. Practicing every day will improve the sense of balance and prevent joint diseases.
2. Lean back and relax your spine.
Working at the desk for a long time makes the spine overwhelmed and relaxed: stand up straight, hands akimbo, palms outward, and lean back 5 cm. Too much is useless. Hold on for 5 seconds, relax, repeat this action, and exercise every few hours, and your spine will become healthier.
3. Lift your legs and exercise your hips.
When standing, hold a fixed object, such as a table, sink, etc. Slowly lift one leg backwards, 5- 10 cm from the ground, straighten your toes, take a deep breath 15-20 times, then lift your leg lightly for 20-30 times, stay at the high point of lifting your leg for 2 seconds, and then change your legs for practice. This little gesture can exercise hip muscles and protect the back.
4, abdominal fat reduction method.
Take a deep breath at your desk, in the car or in front of the TV, relax your abdominal muscles, then exhale, and try to close your abdomen for a few seconds, feeling that every abdominal muscle is contracting. Do it 8 times in a row, at intervals, and repeat it 2 times. Long-term persistence can prevent chronic diseases.