The third set of national mass calisthenics three-level music video tutorial other calisthenics: bed calisthenics one: turn your head and bend your ankle.
People sometimes feel dizzy. This is because a night's sleep makes the muscles of the head and neck stiff and the blood circulation in the head is not smooth, which leads to 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: stretching.
When sleeping, the body usually takes the posture of flexion and contraction. After waking up, I crossed my hands in bed, reached over my head, turned my hands, straightened my toes and stretched myself.
At the same time, with the action of deep breathing, repeated practice for 4-6 times will help to eliminate fatigue and accelerate awakening.
Three: 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.
Four: 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.
Five: 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.
The benefits of aerobics 1. Regular aerobic exercise can help us build a beautiful figure.
Everyone loves beauty, but today's society is no longer? Fat is beauty? Yes On the contrary, thin beauty is the pursuit of many people. Both men and women, if they can often dance aerobics, they will certainly improve their physical beauty.
2. Regular aerobic exercise can promote our health.
No matter what we do, a healthy body is the premise. Therefore, in the contemporary era when material life is getting better and better, more people pursue health preservation. Health preservation can promote the health of our bodies. There are many ways to keep healthy, and aerobics is one of them. Regular aerobic exercise can help us to improve the disordered endocrine function, eliminate the pathological state of the body and promote health. Moreover, aerobics is strictly an aerobic exercise, and the amount of exercise can be adjusted according to one's own physique, so it is suitable for different people.
3. Regular aerobic exercise can also help us release the inner pressure, so as to maintain physical and mental health.