Lazy people lose weight in bed. Suitable slimming exercise is everywhere. You can lose weight whether sitting, standing or lying down, especially in bed, which is very suitable for lazy people, mainly to arouse the determination of exercise and the motivation to lose weight. Let's take a look at some weight-loss exercises suitable for lazy people to do in bed before waking up.
Lazy bed weight loss exercise 1 1. Shoulder lifting exercise
You can lie in your own bed, then put your legs together, then put your palms on your hips, palms down, and then slowly lift your shoulders by your own strength. In the process of lifting, everyone can feel some positions of their cervical spine, which can be stretched out. At the same time, everyone can slowly put down their shoulders.
Twist the body
After everyone lies flat, everyone can bend their legs. When bending, don't bend too much. In this way, they can twist their bodies well and then slowly move their center of gravity to one side. In the process of moving, everyone can feel his body moving to the left or moving with his hands. In this way, they can achieve the effect of slimming.
Step 3 move backwards
When you get up in the morning, you will definitely have no spirit after getting up. At this time, you need some proper ways or proper exercise to make your body wake up quickly. For example, if you can kneel on the bed and hold your head up, you can feel the whole back stretched. Everyone can raise his head, which is also an action that can raise his back.
Leg pulling
In addition, everyone can lie flat on the bed and bend one leg. In the process of bending over, everyone can hold the knee of this leg with both hands, then slowly pull it back and stick the knee of this leg to his chest as much as possible. After five seconds, everyone can change the other leg.
It can be seen that it is very simple to do some exercise in bed, but it takes hard work to lose weight, or you need to keep practicing. Practice twice a day, once in the morning and once at night, so that you can burn some fat in your body faster. After a long time, it will definitely work.
Don't worry too much about losing weight. As long as you exercise hard and combine with diet, you can achieve the effect of losing weight. All these methods can be carried out in bed, which does not occupy too much time and space and is relatively efficient and reasonable.
In the process of doing it, if you can do it many times or have more time, then you must persist in doing it and do it as much as possible, which can consume more fat and calories. So everyone can slowly increase the time and amount of exercise within their own tolerance.
Lazy people lose weight in bed II. First, the method of exercising the abdomen
Face up, stretch your back, straighten your legs, slowly lift your legs, feel your abdomen tighten, stay in the air for a while, and then slowly put them back in place. Pay attention to inhale when lifting your legs and exhale when lowering your legs. This set of actions is repeated 15 times.
Second, the method of exercising gluteal muscles
Face up, bend your legs, put your feet flat on the bed and put your arms at your sides. Slowly lift your hips out of bed, stay in the air for 1 2 seconds, and then slowly return to the original position. This set of actions is repeated 15 times. If you feel a burning sensation in your hips, the action is effective.
Third, the method of strengthening leg muscles.
Lie on your side, straighten your legs, lift your thighs, and then slowly lower them, paying attention to keeping your thighs suspended and avoiding contact with your calves. Repeat this action 15 times, and then repeat on your side.
Fourth, the method of enhancing arm strength.
Stack several thick mats on the bed, stretch in an oblique straight line, and put your hands on the mats to do push-ups. This group of actions is repeated 15 times.
Five, the whole body exercise method
Lie on your right side, hold your head with your right hand, put your left hand on your left hip, lift your left leg and stretch and bend forward. Pay attention to the crotch or lying on your side, with your knees dangling and not touching the bed surface. This set of actions lasts for 30 seconds and then repeats on the other side.
Six, abdominal breathing
Operation: Lie on the bed, loosen your belt, relax your body and get rid of other thoughts. Inhale slowly through the nose and bulge your abdomen at the same time. Each breath lasts 10- 15 seconds, and then exhale slowly, breathing 4 times per minute. This is very beneficial for conditioning viscera and strengthening the body.
Seven, foot twisting exercise
There are three yang meridians and three yin meridians on the feet and legs, and foot binding can accelerate the blood circulation of these six meridians, make the blood flow on the feet and legs smooth, and reduce turbidity, which is very beneficial to the treatment of hypertension and other diseases. Not only that, after doing enough exercise at night, blood pressure will be much more stable and sleep state will be improved; Get up with enough exercise in the morning, your blood pressure is stable and your mind is clearer. After persisting for half a month, it is best to increase the number of foot movements. It should be noted that this method has obvious antihypertensive effect and is not suitable for people with low blood pressure and weak constitution.
Practice: after abdominal breathing, put your feet together, press your toes down slowly, then lift them as slowly as possible, then relax and do it for 30-50 times; Then, the feet are slightly separated, and the wrists of both feet are outward and inward 30-50 times at the same time; Take a break, and then do it 30-50 times inside and outside. After all, your ankles and calves are sore and comfortable, and your legs and feet are particularly warm.
Eight, twist your hands.
Hands and arms also have six meridians, and moving wrists can promote their operation. Sticking to hand twisting for about 3 months can improve the function of corresponding organs, and symptoms such as cardiovascular and cerebrovascular diseases, respiratory diseases, constipation, gastrointestinal discomfort, etc. will be improved, especially for people with insomnia, who can fall asleep quickly after doing it once before going to bed at night.
Practice: After abdominal breathing and foot exercise, straighten your arms up, slowly open your hands as far as possible, then slowly clench your fists and relax. Repeat this 10-20 times, and your hands and arms will feel sore. Then, both wrists do outward, inward and downward 30-50 times at the same time, and the rotation speed should be slow and powerful;
Have a rest, and then do both wrists inward, downward and outward for 30-50 times. After all, hands and arms will feel very hot and have obvious soreness.