Bed-simple and effective

One-third of our life time in bed, sleeping, having sex (sex is hot for aerobic exercise calories per hour, 300 card) in addition to that we can and baby bed together-

Beds: have you ever used what actions the bed? now try this: upper body lying in bed, hands breaststroke-in bed and slowly move, stretch arm as much as possible.

Time: 1 minute (30 times in the course of breath, movement

Validity: shoulder and upper arm.

Side lay: side in bed (with bed stay 20 cm distance), left and right feet, crossed to hip to axis, upper body side to lie in bed, both arms stretched as far as possible the ear.

Swap left and right side.

Time: 1 minutes

Validity: stretch abdominal external oblique muscles that produce a small waist.

Pusher: push before you do it stops the bed.

Then start: swung his hands, legs close together to the axis of the hip, upper and lower body angles, focus forward legs into small bow and arrow. Left and right leg.

Time: 1 minutes

("Pusher" type can be used individually for strengthening exercises, each group of 20 to 30 times, repeat 2 to 3 groups, create perfect lower body line

Validity: stretch thigh muscles, increase the breech, stretch the calf muscles.

Flat: upper body lay on the bed, hip swung, legs raised, flat stretch legs against the wall (or by the Chair, support, height and bed with high) breath legs stretched straight, forced to tighten up the abdominal muscles, breathe, relax the hips.

Time: 1 minutes

Effectiveness: to tighten the thighs, buttocks and abdomen.

(Practice editing: Tran Hung Wong)