Updated : Jan 20, 2020 in wgroryf

Simple movements keep men from falling asleep

Simple movements keep men from falling asleep

1, puppet action: exercise the upper arms and waist abdomen.

  Stand upright with your feet apart, sideways lifted, and elbows slightly bent.

Keep your left finger up and your right finger down while leaning to the left.

Then turn your right hand up, your left hand down, and your body leaning to the right.

So repeatedly.

Time: 30 seconds.

  2. Squat with knees bent: strong back, hips into thighs.

  Separate your feet and bend your knees slightly to tighten your abdominal and gluteal muscles.

Slowly bend your knees and squat, keep this position for 2 seconds to the lowest point, and then stand up to the starting position.

Repeat 5 times.

The whole process: 30 seconds.

  3, kick backwards: exercise hips, thighs, abdomen and upper back.

  [1]Arms straight on both hands, knees on both knees.

Look down.

Move your left knee towards the tip of your nose.

  [2]Then raise your head while kicking your left leg backwards and upwards to a comfortable and accessible height.

Instead, move your legs towards the tip of your nose, then kick back and up.

Repeated 12 times.

Do the same with your right leg.

The whole process time: 30 seconds.

  4, side leg press: improve the contour of the thigh.

  [1]The right hand and forearm support the body, and the right side lies.

Place your left foot on the ground in front of your right leg.

  [2]Raise your right leg 15 times.

Do it again.

The whole process time: 30 seconds.
  5. Bend control: exercise calf muscles, improve leg flexibility.

  [1] 双脚分开,腿伸直,双手自然贴于臀部。Keep your back straight and bend forward from the hip joint.

Keep this posture from 1 to 15.

  [2]Further flexing, grasping the calf with both hands.

Keep your legs straight, do not hold tight, and try to touch the ground.

Keep this posture from 1 to 10.

The whole process time: 30 seconds.
  6, body leg lift: adjust the lumbar joint.

  [1]In the starting position, hold your hands on the ground, kneel on your right knee, and straighten your left leg to the body.

  [2]Raise, drop straight left leg and do 4 times.

Change your right leg.Repeat each leg more than 2 times.

The whole process is 30 seconds.

  7, air pedaling: exercise the legs, so that the abdomen.

  Lie on your back with your lower back on the ground, your elbows supporting your body, your right leg flexing your knees, and move towards your chest, then extend your leg into the ground and keep it 15 cm high from the ground.

Don’t arch your back, so alternately flex and stretch, pedal the bike.

The whole process time: 30 seconds.