Fitness exercise is very effective local weight loss exercise. Want to create more perfect body lines? There are many obese members in the white-collar family because they sit in the office for a long time and then cause most of the body's fat accumulation, including thighs, arms, hips, abdomen, etc., so if you normally do not have time to work out , Then after you get up in the morning and do the following exercises for 10 minutes , you can also achieve the effect of fat loss.
Just take a few minutes to get up in the morning and do an aerobics exercise on the bed. You can lose weight too. There is no need for raw materials. Just a bed is enough.
Turn over on the bed
While still struggling in bed, we can come to bed and turn around. First of all, the MMs were to lie on their sides, with both arms sticking out from behind, with open palms and knees. Turn your head and knees in the opposite direction when you turn over. After turning over twice, let the head also participate in the rotation. Let the head turn with your arm and slowly move in the opposite direction. Repeat 10 times, then change to the other side.
Raise your shoulders and your abdomen
Sit on the bed, bend your knees, and put your feet on the bed. When the palms are placed close to the hips and the mattress is held down, the MMs can begin to inhale and abdomen, raising both shoulder blades. Exhale after inhaling and put down both shoulders. Repeat 10 to 15 times.
Knee on chest
This step is also supine on the bed, the difference is that the legs straight, and then lift the left leg, grasp the thigh with both hands from behind. Then slowly pull your knees toward your chest until you feel a slight sensation in your legs and keep this motion for 8 seconds. On the basis of this movement, raise your head and move your forehead closer to your knees. Hold another leg for 8 seconds and do 3 times for each leg.
Twist spine
First of all, the MMs were lying on their backs with their knees bent, their feet on the bed, and their arms stretched out on either side of the body. Then move your knees to the left, your eyes to your right, and your shoulders to your bed. Then stay relaxed in the upper body. Finally hold this action for 5 seconds, then switch to the right side. Do 3 times on each side.
Cat stretching
This action requires the MM to kneel in the bed, but with both hands on the bed. Then start abdomen, head down, after the body forms a circle, stop and do 3 deep breaths. Then relax your body, bow your back, look up at the ceiling, and do the same three deep breaths in this position. Finally return to the initial position and repeat 3 times.
Heel
You can finally leave the bed after doing the above actions, but you still have to tap the heel before you brush your teeth. Do not underestimate this action. It is effective in removing excess fat from the thighs. After getting out of bed, the MM stood on both feet and was as wide as the buttocks and tiptoe forward. Then slowly lift your heel and start squatting down. It feels like sitting in a chair. Hold this position for 3 seconds and return to natural state. Repeat 10 times a day.
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