What are the methods of shaping training in bed

Body shaping is something that many people do in the later stages of fitness. If you want to be healthy, you not only need to lose weight, but also need to do body shaping. However, many people don’t have time to go to the gym for shaping, but we can actually do it at home. So what are the shaping training methods you think are in the bed? Let’s take a look at the fitness knowledge together!

The shaping training methods you do on the bed

Action 1:

　　Lying on your back on the bed, lift your feet together slowly, and slowly put them down when you lift it to 90 degrees with your body (the knees cannot be bent, and the shoulders and arms are not available), stop 30 cm away from the bed, wait for 1 minute, and do 10 times. Function: Lift your buttocks and consume your waist and abdomen. Fat.

　　　Action 2:

　　　Lying on the bed, bent your knees slightly, holding your head with both hands (inhale), slowly lifting your body off the bed, tightening your abdomen and exhale, and stopping for about 10 seconds when reaching the highest point. Slowly lay your body flat and continue to do 20 times. Function: This set of exercises can strengthen the modification of the waist, eliminate abdominal fat, and achieve the effect of weight loss and bodybuilding.

　　　Action 3:

　　Use the elbow joints, forearms and toes to support the entire body, and the body is parallel to the ground like a flat plate, focus more attention on the force and tightening of the abdomen, and keep it for about 30 seconds. Do it 5-6 times. Function: consume fat in the body parts of the arms, shoulders, abdomen, and stretch out soft body lines.

　　　Action 4:

　　　Remaining a flat lie on your back, with your legs open shoulder-width open. The arms are bent at a 90-degree right angle to close to the ground, with your palm facing up. Bend your left leg knee and straighten your upper body so that your right elbow can touch your left leg knee. Change your right leg to repeat the same movement as a group. Repeat 2-3 groups, 10 times each group.

　　　Yoga movements on the bed

　　Operation 1

　　Lying on the bed, your legs are tied together and straightened, twisting your waist, so that your hips are facing the left side of your body, lift your left leg and bend your knees, cross your right leg, and knees to the right. Turn your head to the left, keep breathing evenly for about 5 times. Then slowly return to your supine posture and change to the other side.

　　　Action 2

　　Lying on the bed with your legs spread as wide as your shoulders, then use your hands to support the bed surface, and slowly stretch your arms to make your chest leave the bed surface. Lift your head slowly and keep breathing evenly for 5 to 10 times.

　　Action 3

　　Lying on the bed horizontally, with your head and upper back hanging in the air, then stretch your hands towards the top of your head, lift your head and try to stretch your back and waist.

　　Action 4

　　Lying on your side, holding your head with your left hand to support the bed surface, lift your right leg back, bend your knees, and grab your right ankle with your right hand, pull it hard, yes, the right calf and thighs should be as close as possible. Keep breathing 5 to 10 times, and then change to the other side.

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