Best way for weight loss at home

morning exercise bed aerobics

1. Turn your head and bend your ankles. People sometimes feel dizzy and dizzy, which is caused by the lack of blood supply to the head due to poor blood circulation in the head and the stiffness of the head and neck muscles after a night of restless sleep. If you lie on the bed and turn your head to the left and right 8-10 times after waking up, you can also reduce the dizziness. At the same time, flexion and extension of the ankle joint 10-20 times can make the lower limbs move.
2. Stretching. When sleeping, the body should be in a flexed and contracted position. After waking up, cross your hands on the bed, stretch your palms over your head, stretch your toes, and stretch your body. At the same time, cooperate with deep breathing. Repeated practice 4-6 times will help eliminate Fatigue, quicken awakening.
3. Lie on your back and bend sideways. Lie on your back on the bed, lift one hand up, bend your upper body laterally, and straighten your lower limbs with force, and do 6-8 lateral flexion on each side.
4. Lie on your back with lower limbs flexion and extension. After doing the above movements, drowsiness may have been reduced, and then you can do some lower limb flexion and extension movements. The practice is to bend one leg on the bed, and then straighten the knee so that the knee touches the bed. Take turns doing 10-15 reps on each leg.
5. Lie on your back on the bed with your legs together and knees bent. Then, straighten the calf and raise the leg at a 90-degree angle to the body. Then the abdominal muscles are forced, the legs fall to a 45-degree inclination, the ankles must be bent at a right angle, and the Achilles must be straightened. Hold this position for a while, then return to the leg up position, and then do this slowly. Repeat 15-20 times. Helps relieve constipation and strengthen abdominal muscles.

10-minute fitness morning exercise on the balcony

1. After getting up in the morning, after washing and awake, you can wear pajamas and slippers, face south, smile slightly, stand with feet and shoulder width, relax the upper body, squat down slightly on the lower body, and gently grasp the ground with the toes , looking into the distance.
2. Head activity: use the head as the tip of the pen, and use the mind to mobilize the head to write the two words “longevity”. These two words can be written twice, and then make a circle around the two words with the head, first in the direction, and then in the opposite direction. Make 2 circles. The above movements should be slower, do not be impatient, but be safe, the time is about 2 minutes .
3. Breast expansion activities. The posture remains unchanged, the legs are slightly bent, the arms are bent forward through the chest, and the palms are folded and the fingertips are forward, and the head is lowered. Then straighten your legs, swing your arms back to the side (palms facing back), and lift your head up. Bend and extend both legs once, flex both arms in front of the chest and vibrate once (the heart of the fist is down), and then retract it for about 1 minute. The movement should be slow, and the strength should not be too violent when expanding the chest. The strength is moderate.
4. Cross palms. The standing posture remains the same, the hands are drooping, the palms are crossed, the palms are facing the abdomen, and then the arms are opened to the outside. Return both palms to cross for about 1 minute.
5. Draw a circle with both palms. The two palms are about 10 cm opposite each other. Keep this distance. The height of the two palms is level with the waistband of the trousers, which is equivalent to the height of the “band pulse” in Chinese medicine. First, make a circle slightly to the left, 20 circles clockwise, 20 circles counterclockwise, and then let the body return to facing south, and make 20 circles in the forward and reverse directions, and then turn the body to the left, and continue as above , 20 circles in the forward and reverse directions, in this way, a total of 120 circles are drawn, and the time is about 3 minutes.
6. Lunge chest expansion method. With one foot in front and the other behind, stand in a lunge-like posture, then stretch out both arms, make a hollow fist with palms, and then do chest-expanding exercises with arms open and closed, moving slowly to make the chest The expansion of lung capacity increases the increase of oxygen inhalation. At the same time, the two ankles and lower limbs cooperate with the opening of the upper limbs to perform the flexion and extension of the two feet in front of one another, so that the upper and lower limbs and ankles can be exercised. When you’re done, switch your feet and do another chest expansion. A total of about 2 minutes.
7. Relax and organize and finish. The time is about one minute. The method is to rub both hands to warm up, up and down the body, especially Zusanli (located under the patella of the knee joint, in the depression on the lateral side of the patellar ligament, that is, the four transverse fingers under the eye of the outer knee) and Yongquan (the sole of the foot, the five toes are bent hard. , the central concave) focus on massaging, and the waist is also focused on massaging for a while, about one minute.

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