Friends who are generally obese want to lose weight, and friends who are partially obese want to get in shape. Today I will introduce exercises that are very suitable for lying on the bed before going to bed. Use them as exercises before going to bed, so that your legs can continue to lose weight without losing weight. psychological burden.
Front of thigh
Action 1:
1. Lift the leg as much as possible and keep it there Hold this position for a few seconds until your feet tire.
2. Slowly raise your feet and maintain this position for a few seconds. Slowly lift your calves until they are at the same height as your thighs. Hold this position for 30 seconds and then retract your legs. Take 10-15 times as a set of actions. You may wish to gradually increase the amount of exercise after completing a set of actions.
Action 2:
1. Cross your legs and ankles, and bend your knees at the same time. Lie on your back, put your hands under your hips, bend your knees, and cross your ankles. .
2. Lift your legs to stretch your knees, lift your crossed feet toward the ceiling and stretch your knees as much as possible to contract your thigh muscles. Take 15-20 reps as a set and do 1-3 sets.
Inner thighs
Action 1:
Clamp the pillow with your knees and squeeze inwards pressure. Sit on the bed, fold the pillow in half, put it between your knees, and squeeze it dozens of times.
Action 2:
1. Clamp the pillow between the ankles of both legs and squeeze. Lie prone on the bed, support your chin with your wrists, clamp the pillow with the ankles of your legs, and squeeze inwards with all your strength.
2. Bend your knees and squeeze. The essentials of this action are to squeeze the pillow hard and do 15 times into one set, for a total of 1-3 sets.
Calves, ankles
Action 1:
Lift your feet, tilt them one after another, Tighten the toes of both feet. Lie on your back on the bed, place your hands palms down flat beside your hips, raise your legs, and alternate the toes of your left and right feet.It means to lift or straighten. The movements of the left and right feet should be performed in the rhythm of "1, 2", "1, 2", and a group of 20-30 times should be performed. Do 1-3 times in total until your calves feel tired.
Action 2:
1. Put a towel on the toe of one foot and pull the towel hard. Sit on the bed with your legs straight, put a looped towel on the toe of one foot, and pull the towel hard with both hands.
2. Lift and straighten your toes. The essentials of this action are to tip your toes up and straighten, and do one set of 6-8 times for one foot; the other foot's action essentials are the same. Do 1-3 sets on each foot.