One-week sports sculpture on the bed

Suggest some tricks, you can start any time you want to exercise, do not use complex preparation, do not use personal trainer protection, rely on their own weight to do some pad exercise, waist shaping is still very easy to achieve. Or insist on waking up every day or concentrating on the bed for 20 minutes before going to bed to do some exercise and gradually integrate the fitness concept into life. What needs to be reminded is that do not go to sleep immediately after the 20-minute exercise. Take a little activity for 1 hour until the body returns to a state of calm and then wash and sleep.

Action 1:

Lying on your side, bend your right arm, and use the elbow to support the body off the ground and the forearm forward. Then use the power of the waist to drive the legs up and slowly lower them when they reach the limit. Repeat this action for 2 groups of 10 times each. Pay attention to the control of body balance when the legs are raised. Always keep the body in a line and keep the head from scratching to avoid neck injuries. Then change direction and do 2 groups.

Action 2:

When doing a sit-up usually requires an elbow to touch the knee, but this exercise is not good. On the one hand it is easy to hurt the cervical spine, and the practice is relatively weak. Concentrating on the exercises in the lower abdomen, the legs are raised, the knees are slightly bent, hands are placed near the ears, the elbows are opened as far as possible, the mind is concentrated on the abdomen, the upper body is lifted with the power of the abdomen, and becomes 30-60 with the ground. Degree, touch your left knee with your right elbow, stop for 5 seconds at this angle, and then slowly fall. Repeat this action for 3 groups of 15 each. Afterwards change direction and do 3 groups.