How to exercise in the bedroom

　　Busy men don’t have time to go to the gym exercise , so how can you build muscles? Here to tell you, your bedroom can also be turned into a gym, so how to exercise muscles in the bedroom?

　　1. Warm up beforehand

　　With your hands extended, hold the gymnastic ball. Straighten your arms and raise them as high as your chest, and then gradually extend your arms upward until your arms are close to your ears, while your footwork changes from the original close together to shoulder width. Continue this step back and forth for about three minutes.

　　2. One-arm support action

　　Exercise parts: shoulders, leg muscles, hip muscles

　　Lie on your side on a gymnastics mat and raise yourself up with the arm closest to the ground. Likewise, bend the leg closest to the ground backward and keep the other leg 45 degrees away from the ground. Then, slowly raise the other arm upward from your side, Eye Gaze at the fingertips on this hand. Because this movement is somewhat difficult, you only need to hold on for about 20 seconds, then switch to the other side and do it again, for a total of 2 rounds.

　　3. Abdominal muscle tightening ball exercises

　　Exercise parts: abdominal muscles, thigh muscles, arm muscles

　　Sit on the ground, support your entire body with your buttocks, and slowly lift your feet up to 10-15 centimeters from the ground. Hold the gymnastics ball firmly with both hands, and then make sideways movements to the left or right. This action tests a person's body balance. If you can't hold on for too long at first, you can bring your feet closer to the ground, but remember not to put your feet on the ground, otherwise it won't have any body-beautifying effect.

　　4. Karate postures

　　Exercise parts: upper arm muscles, shoulders, inner thigh muscles, buttock muscles

　　Spread your legs about two shoulder widths apart, point your feet outward at 45 degrees, and then squat half-squat. The hands are bent and fixed on the chest. This action has a good effect on tightening the inner thigh muscles and buttock muscles. Each action lasts 20 seconds and can be repeated 5-10 times.

　　5. Knee bending exercise

　　Exercise parts: shoulders, chest, triceps

　　Kneel on your knees, making a 90-degree angle to the ground. Hold a dumbbell in one hand and place it on the ground, then begin to bend your knees and elbows at the same time. Use the strength of your knees to support your body, and also test the endurance of your arm muscles.

　　6. Heel contact squat movement

　　Exercise parts: leg muscles

　　Feet shoulder-width apart. Then slowly squat down, holding a dumbbell in each hand. While maintaining body balance, touch the heels with the hands holding the dumbbells. This action has a very good effect on exercising leg muscles. Girls who want to have perfect leg lines can try it.