Detailed explanation of simple aerobics movements for five families

There are many types of aerobics. In daily life, many friends have no time to go to the gym to exercise. Don’t worry. Here are some aerobics that you can do at home. They are simple and easy to do, and the effect is also good. Let’s take a look!

　　1. Stretch your body more in a flexed position when sleeping. After waking up, cross your hands on the bed, stretch your palms above your head, straighten your toes, and stretch your body. At the same time, Repeat the exercises of deep breathing 4-6 times to help eliminate fatigue and speed up awakening.

　　2. Turn your head and bend your ankles. After waking up, people sometimes feel dizzy. This is caused by the lack of blood circulation in the head and neck. If you lie on the bed after waking up, your head will turn 8-10 times to the left and right sides, it can also relieve dizziness. At the same time, flex and stretch your ankle to close. 10-20 times, which can move the lower limbs.

3. Lying on your back and bend your side. Lying on your back, raising your hands up, flexing your upper body, stretching your lower limbs with force, and doing 6-8 times each with left and right flexing.

4. Lying on your back and flexing your lower limbs. After doing the above movements, your sleepiness may have decreased, and then you can do some lower limb flexing and stretching. The method is to flex one leg and step on the bed, then straighten your knees to make your knees touch the bed. Both legs are Take turns to do 10-15 times.

　　5. Lying on the bed with your legs together and bend your knees. Then, stretch your calf and raise your legs upward, and your legs are at 90 degrees. Then use force to force your abdominal muscles, and the legs fall to an angle of 45 degrees. The ankles must be bent at a right angle, and the Achilles tendon must be straightened. Keep this posture for a moment, then restore it to the upward posture of both legs, and then do this slowly. Repeat 15-20 times. It is conducive to relieving constipation and strengthening the abdominal muscles.