shame! Do it on the bed for best results

Friends who are busy with daily work should no longer cut back on time for physical exercise, and should also stop envying others who have learned a few types of martial arts. "You can make a temple in a snail shell", use the "one acre and three inches of land" in your room to carry out simple fitness activities, the effect is also good!

Morning exercise bed aerobics

1. Turn your head and flex your ankles.

People sometimes feel dizzy. This is because a night of inactivity causes the head and neck muscles to become stiff, resulting in poor blood circulation in the head and insufficient blood supply to the head.

If you lie in bed and turn your head to the left and right 8-10 times after waking up, it can also relieve dizziness.

At the same time, flex and extend the ankle joint 10-20 times to mobilize the lower limbs.

2. Stretch.

When sleeping, the body is mostly in a flexed position. After waking up, cross your hands in bed, stretch them above your head with your palms turned over, straighten your toes, and stretch your body.

At the same time, combine it with deep breathing movements and practice repeatedly 4-6 times to help eliminate fatigue and speed up awakening.

3. Supine side flexion.

Lie on your back in bed, raise one hand, and as your upper body bends to the side, straighten your lower limbs. Do this 6-8 times on each side.

4. Supine lower limb flexion and extension.

After doing the above movements, your sleepiness may have been reduced, and then you can do some lower limb flexion and extension exercises.

The method is to bend one leg and step on the bed, then straighten the knee so that the knee touches the bed. Do this 10-15 times with each leg alternately.

5. Lie on your back on the bed with your legs together and knees bent.

Then, straighten your calves and lift them up, with your legs forming a 90-degree angle with your body. Then use your abdominal muscles to lower your legs to a 45-degree angle. Your ankles must be bent at right angles and your Achilles tendons must be straightened.

Hold this position for a moment, then return to the position with your legs raised, and then slowly do this movement. Repeat 15-20 times.

It helps relieve constipation and strengthen abdominal muscles.