Family aerobics: morning bed calisthenics

The day-to-day work of busy friends can no longer deducted, exercise time, not to Big-eyed people learned several boxing.

Bellamya purificata shell did "Dojo" and "using the room an acre of land", three-inch for simple fitness activities, the effect is good Oh!

Morning exercise bed calisthenics

First, the head of flexor ankle.

People sometimes feel the surge, it was a night of sleep without moving the head and neck muscles become stiff, head blood circulation, resulting in head due to insufficient blood supply. If waking lying on the bed head rotation to the left and right side of 8-10 times, but also enable the dizziness. At the same time, then flexors and extensors ankle joint 10-20 times, lower limb activities.

2. yawn.

Sleep the body more Qu shrinkage of posture, waking the bed to do hands crossed over to the head, turn the Palm to the tip of stretched straight stretch, with deep breathing movements, repeated exercise 4-6 times to help eliminate fatigue, accelerated awakening.

Third, the back side.

Lay on the bed, on the one hand on the lift, with the upper body, lower extremity strength side extension of the aggrieved, left and right side do 6-8 times.

IV. supine leg flexors and extensors.

Do these actions, sleep may have decreased, then you can do some leg flexors and extensors action. Practices is a leg flexor foot bed, then knees straight, knees touch on the bed. The legs take turns doing 10-15 times.

5. lay in bed, two legs close together.

And then, on the leg extension, leg and body lift to 90 degrees. Then push on the abdomen, legs to the 45-degree angle of inclination, ankle flexion angles must be, Achilles tendon must maintain this posture extension, for a while, and then restore in two leg lift position, then slowly do this action. 15-20 times over and over again. Helps to relieve constipation, strong abdominal muscles.

(Practice editing: Liu Haibo)