At the end of a busy day of work and study, after an evening shower, the body is in an active state of metabolism, and while the blood circulation is faster at this time, you can do a simple pelvic stretching exercise before going to bed at night to further reduce Accumulation. The series of weight-loss exercises that Xiaobian will introduce today can be easily done by lying in bed. Exercise to lose weight becomes simpler and easier.
Step 1. Twist around
1, legs straight, feet up, lying on the bed, upper body leaning forward, arms straight, touch the toes with your fingertips, and then further back to the lower back muscles stretch.
2, and then the body in turn to the left and right side twisted, arms straightened state, palms to the right and left rear touch the bed, fully stretch the side waist and back muscles, legs do not bend, always stretched forward straight.
Step 2. Knees and Legs
1, legs knees, lying on the bed, arms straight naturally, placed next to the side, the right calf on the left knee, foot and calf, calf and thigh are 90 degrees each, and the heel and ankle connected The site is balanced with the bed surface.
The right leg moves backwards, so that the ankle frame is on the left knee. In this position, the sole of the foot rotates in a counterclockwise direction to fully stretch the surrounding muscles.
2. The right leg is separated from the left knee and lifted with the lower leg and upper thigh, the upper leg and the upper body in a 90-degree position, and then centered on the right knee. The lower leg swings to the left and right to draw a semi-circle around the knee. To fix it as much as possible, do not follow it.
Step 3. Lying legs
Legs straight and straight, lying on the bed all over the body, hands placed next to him, the pelvis in a horizontal position, the body naturally stretches.
Straighten the right leg straight up and straighten your feet. The right leg is perpendicular to the body. Then lift the right leg to the left and stretch it as far as possible.
Step 4. Legging supine
Lying flat on the bed, he bent over his upper body and gathered his left leg and held his knees with both hands, but try not to touch the upper body.
Use the abdominal muscles to apply force, and stretch the left leg forward, so that the upper body up, the upper part of the back from the bed.
Step 5. The trampoline throws back
The legs curled up on the bed and their legs were separated by a certain amount of space. The pelvis stood up, making the upper body and the thighs in a straight line and perpendicular to the lower legs. The elbows were naturally open and the hands were placed on the abdomen.
Slowly tilt your upper body backwards. Keep your head, back and waist at the 3rd line. Do not overdo it or bend your back.
Step 6. Single leg flexion
Sitting on the bed with his left knees bent, his upper body slowly lying back and his right leg stretched forwards, his hands resting on the rods of the femoral joints, stretching his body slowly.
If the body is not very soft, it may be difficult to lie down and you can make your hips fall on your left foot
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