For a quick stovepipe, aerobic exercise is indispensable. We should rationalize our time and exercise more. Let's take a look at the most effective method for a stovepipe on the bed. The simplest stovepipe action on the bed.
The most effective method for the stovepipe on the bed
The most effective method for the stovepipe on the bed is cycling, legs hanging on the wall, bed exercises, side lifts and scissors.
Cycling
Cycling can not only fully exercise the muscles of the legs, but also create attractive lines. First lay on the bed, then slowly erect the two legs upright, and then walk your legs back and forth like a bicycle. Between 蹬100 and 200, note that the speed of the legs is as slow as possible when cycling, and each time when cycling, it must be a complete circle with the sole of the foot facing the ceiling.
Legs hanging from the wall
First hang your legs on the wall. Make sure your legs are upright and do not have gaps. Do not bend the knees. The soles of your feet must face the ceiling. Then your legs should be placed for more than half an hour. The strength of the legs must be placed on the buttocks while they are hanging. Only when these are done, the effect will be better.
Bed exercise
First, supine, put your hands under your head, straighten your legs, then bend your right leg to the knees, and the thighs and the body are perpendicular to the shape of the '', then pay attention to the right leg to keep the leg shape, and then slowly press down to the outside, and stop for 5 seconds. Then change the left leg and repeat the steps 2-3 times, and the last two legs alternate 10 times. After doing this, it can improve the lymphatic circulation of the whole body, promote blood circulation, and practice several times. It can also reduce excess fat in the thigh and make the thigh more symmetrical.
Leg lift
First, lie on the bed, then raise one of the legs, try to lift it to the height you can lift, then put it down, so continue to do between 100 and 200, then change the other side to lie, change legs and repeat For 100 to 200 seconds, the main purpose can be thin thighs and waist.
Scissors legs
First, lie flat on the bed, put the two legs together, then slowly erect, perpendicular to the body, then open the two legs to the sides, pay attention to open for a few seconds, then take back the legs to keep them together. Do 30 times.
The simplest stovepipe action on the bed
First group
Lying flat on the bed, hands pressed behind the waist, legs raised together and do the brakes.
Second Group
Lying on the side of the bed, bending the legs, doing leg lift exercise, can effectively eliminate the internal fat of the thigh.
The third group
The puppy lifts the leg and feels the stretching of the thigh muscles.
Fourth group
Lying flat on the bed, hands pressed behind the waist, legs vacated to do cross kicking.
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