What aerobics can you do in bed? With the development of the times, more and more people pay attention to their appearance, especially their figure. Both men and women will exercise in order to keep perfect figure and curve. So, what calisthenics can be practiced in bed in life?

What calisthenics can be practiced in bed 1 What calisthenics can be practiced in bed?

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.

What aerobics are there in life?

Name of healthy exercise: 9 180 degrees-waist and leg exercise

Function: increase body flexibility, abdominal contraction and muscle extension.

Name of healthy exercise: Shrugging shoulders and shrinking shoulders.

Function: Eliminate shoulder pain.

Name of fitness exercise: right hand pulling left foot-hand and foot exercise

Function: Enhance cardiopulmonary function and body flexibility.

Name of healthy exercise: Look up and down, look left and right at eye movements.

Function: Why do fitness games mention sports glasses? Glasses are the windows of the soul, especially for the elderly, so we must pay more attention to exercising our eyes, which is at least happy.

Name of Healthy Exercise: Necking Exercise

Function: prevent neck pain and restore a clear head.

The name of healthy exercise: stretching ball before exercise

Function: Exercise to warm up and avoid sports injury.

The name of healthy exercise: exercise muscles and bones-stretching exercise

Function: Promote blood circulation and relax tense muscles.

Name of Health Movement: Soft Reproduction-Table Exercise

Function: Restore and keep the body soft.

Name of fitness exercise: Squatting and stretching vigorously.

Function: strengthen waist strength, exercise toes, improve body balance and strengthen visceral function.

Which calisthenics can practice 2 A in bed to improve abdominal muscles?

Exercise your lower abdominal muscles.

Posture: Lie flat on the ground with your back, hands at your sides, feet straight, toes up, pointing to the ceiling. Tighten your abdominal muscles and slowly lift your hips a few inches off the ground. Note: this action is only a small range of movement. Don't swing your hips up and down with momentum. Try to slow down and repeat 8 times from bottom to top.

B, be an ass.

Shape your hips and thighs.

Posture: Lie on your right side, with your legs slightly straight forward, your right hand supporting your head, your left hand in front of your body, and your palm touching the floor. First lift your left leg and swing forward, then bend your knee backwards. Next, straighten your legs. Repeat 10 times, then do 10 times in the opposite direction. Turn to the other side and do the same thing.

C, sculpture the whole body

Exercise the whole abdomen, plus the back, shoulders, arms and thighs, and the effect is remarkable.

Posture: Face down, legs straight, forearms on the ground, arms shoulder width, fists clenched. Tighten your abdomen, bend your toes downward, lift your hips and keep your whole body off the ground. Make sure the head and heel are in a straight line. Lift from bottom to top. Hold for 30 seconds. Then rest 15 seconds, and then repeat the action.

D. Destroy butterfly sleeve

Exercise shoulder and arm muscles.

Posture: Stand, hold a dumbbell weighing about 5 kg in your right hand, with your feet shoulder-width apart and your arms straight. Put the dumbbell under the diagonal of the chest, palm down, and support the left hand on the hip. Slowly bend the elbow joint of the right hand, move the dumbbell to the chest, and then lift the upper arm to make it triangular, from bottom to top. Repeat the exercise 20 to 30 times, and then do it with the other arm.

E, shaping a strong and beautiful abdomen

Exercise your upper abdomen, lower abdomen and back.

Posture: Lie flat on the ground with your back, hands at your sides and feet straight. For beginners: the knees can be bent and the thighs are raised at right angles to the ground. The spine bends in the direction of the navel, the hands are straightened and lifted, and it rises and falls according to the rhythm of the pulse. *** 100 times, 50 times when inhaling and 50 times when exhaling.

What calisthenics can be practiced in bed? Action 1: Stretch the side waist of cross legs.

Action process: sit cross-legged, abdomen in and chest out, hands holding pillows in an upward state, higher than the head. Inhale and stretch upward; Exhale, bend to one side and keep breathing twice. Inhale and restore, and do the same on the other side of exhalation.

Exercise site: muscles on both sides of the waist.

Action 2: Hold the pillow with your legs and lift your legs.

Action process: lie on your back on the bed, straighten your legs, put your hands on your sides naturally, hold the pillow with your ankles, exhale, and actively contract your abdomen, so that your legs are lifted off the bed surface until your legs are at 90 degrees with your body, and then inhale and restore.

Exercise site: abdomen, inner and outer thighs.

Important note: always keep your legs straight during leg lifting, and don't be too fast.

Action 3: Lie prone and swing your legs straight.

Action process: prone, pillow under the chest, hands crossed under the jaw. Inhale, lift one leg and keep breathing for 3 times. Take a deep breath and repeat the same action on the opposite side.

Sports parts: buttocks and abdomen.

Important: Keep your legs straight and your hip muscles taut all the time.

Tips:

Xiao s once said: there are only lazy women in the world, and there are no ugly women. Indeed, if you want to stay sexy for a long time, don't stay at home for a long time, go out for more running and fitness!