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Morning exercise bed calisthenics

First, the head of flexor ankle.

Waking, 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.

Balcony 10 minutes fitness morning exercise method

One morning, wash, the brain senses, can his pajamas, sandals, facing South, with a slight smile, feet and stand shoulder-width, upper body relax, down some slight squat, toe gently scratch, binocular view.

2. head to head for the activities: the pen tip, use ideas to mobilize head to write two words "longevity".

These two words can be written twice, and then make the head revolves around these two words as a circle, with direction, then reverse direction Division 2 circle, the above actions to slow, and not for the impatient erred, however, takes about 2 minutes.

3. chest-expanding activities.

Standing posture, legs slightly bent arms forward flexion by chest flat bed (palms finger forward), bow to the chest. Then straighten legs, two arms back swing-Delt (Palm backwards), C'mon. A two leg flexors and extensors, arms and chest adjustment flexor once after vibration (boxing cardio down), and then withdraw, takes about 1 minute, slower movements that, when not too violent chest-expanding, moderate strength.

4. cross pendulum pocket.

Standing posture, hands, two cross-cutting, Palm to Palm the abdomen, and arms to the side opening, the open rate each one to its own appropriate nature, speed not faster, open arms, then your arm so that both hands back into a cross, takes about 1 minute.

Five, two-hand drawn circle.

Two hand relative about 10 cm, keep this distance, the two webs and tighten your belt, plain, the equivalent of Chinese medicine "with pulse" height, distance from the two hands remain unchanged, then the above arm driven arm movement for designated circle.

First body slightly to the left are round, clockwise, counter-clockwise Division 20 20 laps, then let your body recover to face South, Shun, inverse direction paddles round all 20 laps, then turn to the left side of the body, to continue as above, good direction paddles round all 20 ring so that a total of paddles round 120 circles, time is about 3 minutes.

6. chest-expanding method in bow step.

One foot in front, one foot in the rear, standing posture in bow step shape, and then two arm flat stretch, Palm-grip made of hollow fists, arms open-closure of the chest-expanding Sport, action to slow the chest expansion vital capacity increases the absorption of oxygen.

At the same time two ankle and the lower limbs with upper limb on cooperation of two feet after a previous, flexion of the upper and lower extremities and ankle to get exercise.

Finished, feet swap out another chest-expanding activities. Above all of 2 minutes.

7. relax and finishing and end.

It takes about a minute. By hands rub rub, before and after the body up, especially zusanli (located under the knee patella, patellar ligament, lateral depression, that is, outside of the knee at the moment four finger) and bubble cave (foot, five-toed force bent, Central recess) focus on pressing a key, the other side is also a massage for about a minute.

(Practice editing: what Chris)