Easy Weight Loss Workout for 10 minutes a shrink

Busy day a friend from time longer penalizes physical exercise time, and He does not want others to learn to be envious of several boxing. "Snail shell where to do the same temple," the use of room in the "three-inch mu land" to carry out simple fitness activities, the effect is not bad oh.





　Morning exercise bed Aerobics

1, turned around and bent ankle. After woke up, people sometimes feel confused, this is a night of sleep does not move to the head and neck muscles become stiff, the head poor blood circulation, resulting in insufficient blood supply to the head. If you awake in bed, after turning his head left to the right side of 8-10 times, but also can relieve dizziness. At the same time, and then 10-20 times ankle flexion and extension will enable the campaign to come lower extremities.



Second, chests. Sleep the body to take on more contraction of the flexor posture, woke up in bed after doing two-handed cross-extending toward the head side Fan Zhang, Bengzhi toes, stretching the body, in conjunction with deep breathing movements, and repeatedly practicing 4-6 times, help to eliminate fatigue, speed up awakening.



Third, supine lateral bending. Lying in bed, one hand held, with the upper body flexion, lower extremity force straight, left and right lateral flexion to do 6-8 times each.



4, supine lower limb flexion and extension. To do the above actions may have been reduced sleep, and then you can do to lower limb flexion and extension movements. Approach is a foot bed, legs bent, then straighten the knee, so that the knee touches the bed. Rotate the legs to do 10-15 times.



5, lying in bed, legs knees close together. Then, move the legs straight, legs and body into a 90-degree. Then abdominal strength in her legs drop to 45-degree angle of inclination, to be QU Cheng-ankle angle, Achilles tendon to be stretched to maintain this position a moment, and then restore the legs on the move positions, and then slowly to do this action. Repeated 15-20 times. Help liftConstipation, Strong abdominal muscles.



　　Balcony 10-minute morning exercise fitness method

First, the morning after the wash is completed, the brain wake up, you can forward to pajamas, wearing slippers, facing south, slightly smiling, feet shoulder-width standing, upper body relaxed, slightly lower body part of the squat, toes gently grasp, the eyes overlooking.



2, head activities: in order to head for sharp pen, the mobilization of the head with the idea to write the word "longevity." This word can be written twice, and then the word around the head to make a round, first-shun direction, and then draw two circles in the opposite direction, these moves more slowly and do not seek impatience, they ask for sound, takes about 2 minutes .



3, chest activity. The same standing position, legs slightly bent, arms bent forward through the chest-ping-ping Ju (clap your hands together fingertips forward), bow Hanxiong. And then legs straight, arms held back swing to the side of flat (palm back), head high. Flexion and extension legs once, arms and chest flat after flexor vibration time (fist heart down), and then recovered for about 1 minute, action, attention should be slow, chest Do not be too severe, moderate strength.



4, cross-placed palm. Standing position remains unchanged, his hands drooping, Liang Zhang cross, palm to the abdomen, and then his arms open to the outside, open range each with their own nature as suitable degree, the speed is not done quickly, with open arms immediately followed by closed-arm , so that the two hands into the cross-reply, time is about 1 minute.



5, Shuang Zhang designated circle. 2 palm relative about 10 cm, to maintain this distance, Liang Zhang level with the belt level, the equivalent of Chinese medicine say that the "pulse with a" high degree, the two keep their distance from the same palm, and then bring the arm over arm movement to draw circle. The first designated body slightly to the left circle, clockwise 20 laps, designated 20 counter-clockwise circle, let the body back to facing the south, Shun, reverse the direction of planning a round of 20 laps, and then, after the body rotation to the left and continue as above , good times or bad direction for a round of 20 draw circle, this way, a total of 120 laps round draw, time, about 3 minutes.



6, lunge chest method. One foot in front, one foot in the post, into a bow-like posture, and then his arms stretched flat, the palm of the hand grip hollow micro-boxing, and then to armsOpening and closingLong's chest movement, movements should be slow, so that smoking increases lung capacity to expand the chestOGas increased, while the ankle and lower extremity feet of open co-operation with the upper legs one after the flexion and extension movement, so that upper and lower extremities and ankle to be tempered. Done after the exchange about two feet to make another chest activity. More than 2 minutes.



7, relax and finishing and end. Time is about one minute. Approach is rubbing his hands hot, up and down around the body, especially the Zusanli (located in the knee patella, the patellar ligament lateral depression, namely, four horizontal lateral geniculate means at the moment) and Yongquan (feet, Toe force bending, the central cavity) Key Anrou some, while also focused on the waist Anrou a moment, takes about one minute