How long does it take about 40 minutes of air cycling?
Air movement should be done more than 500 times a day for about 40 minutes, because the accumulated heat of the body consumes a certain amount to see the effect. Riding in the air pays attention to gradual progress from less to more, and it will be effective if you persist in it under very tired circumstances.
Steps of aerial bicycle 1. Lie flat on your side, lift your legs up as high as possible;
2. Hold your waist with your palm, keep your elbows bent at 90 degrees, and lift your hips slightly;
Step on the bike with your legs up.
If you want to challenge something more difficult, you can make an advanced version of this one, that is, lift it and stay for a while, and the thighs and knees are combined when lifting it.
It will be very tiring to ride a bike at first, so I can only pedal 100 at first, and then gradually increase it to 3500. How long is air circulation effective? Actually, time is not the most important thing. It is more important to keep the action of air circulation accurate.
The way to lose weight by exercising before going to bed is to exercise circularly in the air.
The reason why riding in the air can reduce the belly is because the legs should use the strength of the waist and abdomen when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better. Lie on your back on the bed or cushion, then lift your legs, keep your upper body on the ground, and then bend your knees with your feet to simulate cycling alternately, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Always turn over in bed.
When we are still struggling in bed, we can turn over in bed. First of all, mm should lie on her side, with her arms sticking out from behind, her palms open and her knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.
Knee against chest
This step is also lying on the bed, the difference is that the legs are straight, then the left leg is lifted and the thighs are grasped from behind with both hands. Then slowly pull your knees to your chest until you feel a slight burning sensation in your legs, and keep this action for 8 seconds. On the basis of this action, raise your head and make your forehead close to your knees. Hold on for another 8 seconds and then change to the other leg, and do it three times for each leg.
Cat stretching
This action requires mm to kneel on the bed, but her hands are holding the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.
One-sided sitting posture with the body pressed down.
Sitting posture, legs straight, left leg bent close to the body, ankles close to the inner side of right thigh, arms straight, upper body leaning forward until both hands hold the tip of right foot and chest close to thigh, continuously 10? 15 second, repeat 10 times.
Waist and abdomen slimming exercise
Lying on the bed on the left, feet together, knees twisted. The left arm supports the upper body, and the right hand is placed in front of the abdomen to maintain balance. You can put a blanket on your right leg to increase the pressure. Lift your feet together and leave the bed. Turn your legs to form a diamond. Start your recovery posture and relax. Each group 12 times, do two groups. Then switch to the right, and then do 12 times in each group. You can exercise your hips and thighs.
Mermaid yoga