Change goes back home gym Aerobics.

<P> The gym every day and remembered a good sport to the next, but always to not spare the time dragged on the ground? Do not deducted time for physical exercise, never want to be envious of others learned several martial arts. ."Snail shell to do the same temple", the use of room in the "three-inch to an acre," the simple fitness activities, the effect is good, oh! </ P> <P> Morning bed aerobics </ P> <P> .First, turned around and bent ankle. .After waking up, people sometimes feel confused, this is a night of sleep without moving the head and neck muscles become rigid, the head of poor blood circulation, resulting in insufficient blood supply to the head. .</ P> <P> if lying in bed after waking up the right side of the head to the left turn 8-10 times, also can relieve dizziness. .At the same time, then 10-20 ankle flexion and extension, can lower extremity open. .</ P> <P> two chests. .Sleep reduced the body to take on more bent posture, in bed after waking up his hands crossed over the head stretch Fan Zhang, toes pointed and stretched, in conjunction with deep breathing movements, over and over 4-6 times, help to eliminate .fatigue, speed up awakening. .</ P> <P> three supine lateral bending. .Lying in bed, a hand held, with the upper body flexion, leg extension force, left and right lateral bending to do 6-8 times each. .</ P> <P> four supine leg flexion and extension. .To do the above action, drowsiness may be reduced, then you can do to lower limb flexion and extension movements. .Practice is one leg bent foot bed, and then the knee straight, so that the knee touches the bed. .Rotate the legs to do 10-15 times. .</ P> <P> five, sit on the bed, legs, knees close together. .Then, the leg straight on the move, legs and body into 90 degrees. .Then hard abdominal muscles, legs fall to the tilt angle of 45 degrees, ankles must be bent at right angles to the Achilles tendon to be stretched to maintain this position for a while and then revert to hold positions on the legs, then slowly to do this action. .Repeated 15-20 times. .Conducive to relieve constipation, abdominal muscles strong. .</ P> <P> balcony 10 minutes fitness Morning method </ P> <P> one morning after the wash is completed, the brain awake, you can with pajamas, slippers, facing south, slightly smiling, double .standing shoulder-width foot, relax the upper body, lower body part of the slightly squat, toes gently grip, eyes overlooking. .</ P> <P> Second, head to: the head for the tip, with the idea of mobilizing the head to write the word "longevity." .This word can be written twice, and then the word around the head for a round, first along the direction, then draw 2 circles the opposite direction, the above action should be slow and some, no impatience, but for the sound, for about 2 minutes .. .</ P> <P> three chest activities. .The same standing position, legs slightly bent, arms bent forward by the flat on the chest level (palms together fingers forward), down Hanxiong. .Then legs straight, his arms swing back to the Lateral Raise (palms back), head high. .</ P> <P> a flexion and extension legs, arms and chest after flexor vibration level one (fist down), then back, for about 1 minute, action, attention to slow, will not be too severe chest strength .moderate. .</ P> <P> four pendulum palm. .The same standing position, hands down, palms crossed, palms to the abdomen, then his arms open to the outside, opening the natural range of each in their own suitability for the degree, speed is not done quickly, with open arms immediately after closing arm .so that the two hands back into the cross, for about 1 minute. .</ P> <P> five palms round draw. .Two palm relative about 10 cm, to maintain this distance, two palms high and low level with the waistband of his trousers, the equivalent of Chinese medicine said, "with a pulse" high, the two keep their distance from the same palm, and then bring the arm over arm round draw for the sport. .</ P> <P> first round draw body slightly to the left, clockwise 20 laps, 20 laps counterclockwise plan, let the body back to face south, along the reverse direction round draw of the 20 laps, and then left the body .side of the turn, continue as above, good times or bad direction round draw of the 20 laps, so that a total of 120 round draw circles for about 3 minutes. .</ P> <P> six lunge chest method. .One foot in front, one foot in the post, into a bow-like standing position, and then his arms stretched out flat, the palm of the hand grip hollow micro-boxing. .</ P> <P> then opened his arms folded for the chest movement, action to slow the expansion to the chest increases lung capacity increases oxygen absorption, while the ankle and lower extremity feet of open cooperation with the upper legs after a previous .flexion and extension, the upper and lower extremities and the ankle to get exercise. .</ P> <P> done, about two feet to make another chest exchange activities. .More than 2 minutes. .</ P> <P align=right> (internship Editor: He Lili) </ P>.