Watching TV for a long time is easy to gain weight, and prolonged sedentary life. Recently, American fitness expert Nella Rey summed up a simple family fitness method, turning the sofa into a sports field. When watching TV, I did it every 20 minutes. Each action was repeated 3 times, and the action interval was 2 minutes.
Action 1: Sit back and raise your legs. Straighten your right leg, lift it as far as possible, then put it down, do a total of 20 times, then change your left leg.
Action 2: Kicking. Lift your right leg, kick your foot up 20 times, then change your left leg.
Action 3: Front punch. Hands clenched fists, the elbows were 90 degrees, the forearms stood vertically in front of the front, and the left and right hands rushed forward 40 times.
Action 4: Upper punch. The action is similar to the previous one, but the punch is up 40 times.
Action 5: Stretch your legs. The left foot is first placed on the knee of the right leg, then the left leg is stretched forward, and the right leg is performed after 20 times.
Action 6: Pick up the bicycle. The two feet are lifted off the ground, and the bicycle is suspended for 20 times.
Action 7: Lift the leg. Keep your body in a sitting position, grab the edge of the sofa with your hands, and keep your legs together. Try to raise it up 10 times.
Action 8: Back support. With both hands behind the sofa, the body is stretched straight, then the body naturally falls, and then stays up for a while, for a total of 10 times.
Action 9: Bend the leg. Keep your body in a sitting position, grab the edge of the sofa with your hands, and put your legs together, then bend your legs 10 times.
Action 10: Scissors legs. Reclining on the sofa, the forearms support the body, the legs are stretched straight off the ground, and the movements of the upper and lower cross-opening are performed like scissors.
Action 11: Ma Buzhen. Standing straight, arms stretched forward, squatting in a step, then stand straight, repeat 20 times.
Action 12: Stepping up. Facing the sofa, supporting the hands, the body is half-prone, and the legs alternately squatting, repeating 20 times.
Action 13: Crab steps. Facing the sofa, supporting your hands, the body is half-prone, then walk along the sofa with your hands and feet and walk 10 steps to the sides of the body.
Action 14: Draw a circle. Sitting position, grab the edge of the sofa with both hands, close your legs, and draw a circle in the air, repeat 10 times.
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