What exercises can be done at home in the morning to get up

Getting up in the morning what exercise can be done at home

Getting up in the morning what exercise can be done at home, get up in the morning after the movement is very good for the body, every day at home to do some simple actions, adhere to the longer the effect of the better, especially in the home friends, then get up in the morning what exercise can be done at home?

What exercises can be done at home in the morning 1

1, curl up

Lying flat on your back, your legs are at 90 degrees, and your legs are flat on the ground. Starting from the shoulders, use the power of the abdominal muscles to slowly lift the upper body, stopping at the position where the abdominal muscle contraction is most difficult. Lower slowly, again using the power of the abdominal muscles to lower in a controlled manner, without letting your shoulders hit the ground.

With breathing, up and down are evenly controlled, the primary can be a group of 10, do 3 groups, there is a certain foundation can be a group of 20 ~ 50 indeterminate, and then do 3 ~ 5 groups as needed.

2, seated weighted body

Sitting on a chair, the lower back to keep straight, bare hands or weighted can be, the body has control of the rapid rotation of the body. Keep your abs and back muscles hard and hold for a minute, being careful to balance your body from side to side and not to rotate loosely for speed.

3, air bicycle

Lie flat, hands naturally placed on both sides of the body, back close to the ground, one leg straight forward, the other leg to the body tight, as if taking turns on the bicycle. Straighten the leg as close to the ground as possible, the use of abdominal oblique muscle strength to the opposite side of the tightening of the body, each action in place, both sides of the balance, to maintain uniformity with the breath.

4, finger as a comb

Comb your head with the back of your nails, front to back comb 30-50 times, then pull your ears, pull the tip of the ear 5 times, then pull the earlobe 5 times, and finally rub the outermost ear wheel 20-30 times. Then use the palms of both hands to slap from the waist to the heels, from the inner calf to the sides of the navel, slap 2-3 times, the end of the full set.

5, nod

Standing, feet apart, shoulder-width apart, arms crossed, do forward flexion (chin close to the chest) backward stretching (head up and backward), lateral flexion (ears close to the shoulders) and rotary movements, the action requires to do slowly, in place, to a certain position, to slightly force to stretch a little bit, with a sense of soreness and swelling, the effect will be better. Do about one minute per section.

What exercise can be done at home in the morning to get up 2

1, open your eyes, turn over

After opening your eyes, the first thing we need to do is to adjust the breathing, to give the chest a breathing space, the process of turning over can be made to the shoulders and the whole body to get relaxation, retreating from a sense of fatigue.

If you are extremely lazy, then you can squint your eyes, lie on your side, and then stretch out both arms from the back, spread the palms, and then roll one side to the other, while bending your knees. Head and knees reversed. Spread your shoulders as far as you can toward the edge of the bed. This way to a flat angle sweep, in the back and forth high five, repeat on a dozen times, after doing, in the change to do the other side to do.

2, lift the shoulders, tighten the abdomen

After stretching, you can remove the pillow, and lie on your back. Keep your knees bent and your feet flat on the bed. Keep your hands close to your hips and press down on the mattress. At this time, make sure you tighten your abdominal area, and then raise your shoulder blades. Take a full breath during this process and then lower. Repeat 15 times. This action is very helpful to reduce the belly oh.

3, before getting up, kick the legs

After doing the above two actions, the upper body should be very warm, the same we should not ignore the lower body movement, the following we have to strengthen the lower limbs and the circulation of blood between the heart.

Facing the ceiling, stretch out your arms to the sides, palms down, and bend your knees. Then stomp your feet back up and move your toes apart. Then hold your knees straight for 20 seconds, before slowly falling back down, keeping in mind that your inner thighs are pressed tightly together. This action should be held for half a minute, and then bend your knees close to your chest again. Repeat slowly 15 times.

4, get up and twist

Sitting on the edge of the bed, empty hands clenched fists, elbows to stay bent, back straight, raise the right knee, while the right elbow pulls and twists to the right knee. Raise your arm again while tapping the floor with your right toe. Repeat on the right side for the last 15 times, and then the same action on the left side in the repeat 15 times. This action can effectively promote blood circulation in the legs.

5, get out of bed, half-squat folding clothes

In the half-squat folding clothes before, you can do a little chest-expanding exercise, and then hands to pick up the change of pajamas and the clothes to wear that day. Stand on your heels and squat down as if you were sitting in a chair.

Keep your knees no further than your toes, hold the position well, and then slowly put on your top. This half-squatting process of wearing clothes can exercise the body's sense of balance, but also burn leg fat, but also help sedentary people to buttocks Oh

morning get up what exercise can be done at home 3

1, Yoga

A kind of not really a strenuous exercise, but beneficial to the physical and mental health of the movement, no yoga mat can be the same, can accelerate the The first thing you need to do is to get your hands on a new pair of shoes or boots.

2, sit-ups

Not women's exclusive sports, everyone can do, the main exercise waist and abdomen, groin, stomach.

3, indoor jogging

With the help of a treadmill or jogging in place, you can accelerate the fat consumption to achieve rapid weight loss. You can also enhance your physical fitness and improve your resistance.

4, deep squat

The main exercise of the thigh muscles, but also can be the indoor training before running.

5, supine pedal bike

The main exercise legs and abdominal muscles, can be done in bed, it can revitalize tired legs and feet, but also flexible stiff hips, and relieve the pressure produced by varicose veins.

6, push-ups

A kind of exercise that many people like, the main role is to improve the `muscle strength of the upper limbs, chest, lower back and abdomen.

What are the exercises you can do at home when you get up in the morning4

1, 50 curls every morning. Rolling abdominal exercises can effectively exercise the abdominal muscles, I adhere to 50 every day, 50 last night breathing is more continued, after absorbing oxygen, you can carry out fat burning, play a role in weight loss. This is recommended for everyone to carry out at home exercises.

2, every morning push-ups 50. I this 50 is a breath to do 50, not a grouping is not brief, posture to be in place, face and body to keep the same, go close to the ground, complete 50 after your breath will also be more rapid, only so as to achieve the effect.

3, sit-ups 50 every morning. I bought a sit-ups rack, often practicing, and now it's cold, no way, indoors I insist on 50 sit-ups every morning, exercise abs and lumbar muscles.

4, every morning abs roller standing position 30. Remember that it is not a kneeling position, but a standing position, abdominal rollers require a certain amount of strength and skill, the beginning can not do, do not do hard, must pay attention to the coordination, in order to do a good job.

5, every morning dumbbell squat 50 exercises. Dumbbell deep squat can effectively exercise leg strength, exercise our stability, but also at the same time exercise our arm strength.

6, through the exercise of these 5 items, you should also be scrubbed, and then get ready to go to work, a day to feel strong and energetic.