Do it on the sofa? I'm excited just thinking about it

This set of sofa aerobics is easy to learn and practice, and is casual, suitable for adults, especially middle-aged and elderly people. This exercise can move all parts of the body, especially the joints, and has a special effect on promoting the functions of the digestive and respiratory systems. At the same time, it can improve the bearing capacity of the arms and legs.

(1) Twisting exercise: Place your hands on the armrests of the sofa, lie prone, and stretch your legs backwards. From bottom to top, first twist the body to the left, then twist the head, neck and whole body upwards at an angle of 40 to 45 degrees, and the whole limbs move with the twisting of the head and neck. Inhale as you go up, exhale as you come back down. Turn right again;

(2) Body-supporting exercise: Sit on the sofa, hold the armrests of the sofa with your left and right arms, support your whole body, and stretch your legs forward as far as possible. Repeatedly lift up and lower down;

(3) Cycling exercise: Sit on the front edge of the sofa with your buttocks, place your arms on the left and right armrests, and alternately pedal your legs forward and upward, just like riding a bicycle;

(4) Breaststroke: Same as the front sitting position, stretch both legs forward at the same time, then spread them to the left and right and bring them back;

(5) Freestyle swimming: Same as the front sitting position, with the legs moving forward like the arms when freestyle swimming in the water;

(6) Neck and back exercise: Face the sofa, place your hands on the armrests, lift your head to the bottom of the sofa backrest, and swing your body left and right;

(7) Leg-lifting exercise: Place two single sofas facing each other and close together. Lie down on two sofas and stretch your legs upward alternately;

(8) Shoulder support exercise: Lie down on two sofas, press your arms on the armrests, and lift and lower your upper body;

(9) Lateral push-up exercise: Stand on the ground and lie down on one side of the sofa, like a carp trying to push up.

Do this exercise once in the morning and once in the evening. The number of times you do each session depends entirely on your own intention and feeling. Do it at a comfortable level and do not overload yourself.