Fun and relaxing while watching TV

When people watch TV, they only burn very little misfortune. However, research shows that American women watch at least 5 hours of TV per day on average.

According to a Harvard survey of 50,000 women, every 2 hours of TV watching has a 23% chance of gaining weight.

  As long as you practice this set of sports designed specifically for the TV-watching crowd, you can not only watch your favorite TV series, but also maintain your slim figure.

This half-hour exercise includes medium-intensity exercise while watching TV series and high-intensity exercise during advertising time.

To get started, you need 3 to 5 pound dumbbells, a sturdy chair and a cushion.

The temporary time is up to you, so you can adjust your time slightly.

If you are watching a 1-hour TV show, you can repeat this set of actions.

  Action 1: Actions to be performed while watching a TV show. Forward type: Lift the upper left to a more comfortable height, step forward, and continue to do so until advertising time.

  Advertising time 1.

Brisk running: With your feet apart wider than the hip joint, sprint for 30 seconds, and raise your feet as soon as they land.

Keep your hands forward.


Bent forward: With both feet tight, hold a dumbbell in each hand, palms forward, push your right foot forward 2 feet, bend your right and lower your left leg toward the ground.

(Keep the right path bent over the ankle. If that doesn’t work, take a larger step forward.

) When you lower, stretch your elbows, lift the dumbbells to the left and right, and keep your arms and elbows close to your body.

Press your body’s center of gravity towards your right foot, extend it back, hold your feet tight, and lower your dumbbells.

Change your legs every two minutes and stop and rest when you need it.

  Action 2: Steps and kicks when watching a TV show: Step in place, right, left, right.

Then, kick the left leg forward three times (left, right, left), and then kick the right leg forward.

When kicking your legs forward, try to kick to a height that makes you feel comfortable, and be careful not to lean forward.

Continue to repeat this.

  Advertising time 1.

Raise your leg high: Jog in place, raise your alignment, and do it for 30 seconds.


Row push-ups: Hold a dumbbell in each hand, knees on the ground, hands on the ground, body extended, form a straight line from head to alignment.

  (A) Bone elbows bent over the body, slowly and appropriately lower the body to the ground to keep the abdomen tight.

(B) Hold this position for 1 second, prop up your body and return to the initial position, perform a rowing action with your right arm, squeeze and squeeze, bend and stretch your elbows, lift dumbbells towards your chest, hold this motion for 1 second, and then slowlySlowly lower the dumbbells.

Do another push-up and do a rowing motion with your left arm.

Do alternating movements every 90 seconds and stop and rest when you need it.

  Action 3: Steps taken while watching a TV show: Step your right foot towards the side of your body about 2 feet away, then gently lean your left foot towards your left foot.

Then move your left foot towards the side of your body about 2 feet away, then gently lean your right foot towards your right foot.

Continue to do this continuously.

  Advertising time 1.

Squat against the wall and lift sideways: Hold a dumbbell in each hand, hold the back against the wall, with your toes facing forward, and then step on it gradually until your legs are at a 90-degree angle, paying attention to stepping on your feet.

Bend your arms 90 degrees so that the dumbbells are right in front of your waist.

Lift the dumbbell slowly towards the body until the dumbbell is level with your shoulders.

Hold for 1 second, then lower it slowly.

Repeat for 45 seconds.


Jumping firecrackers: spread your feet tightly and place them on your body.

Your body jumped up, your feet separated when you landed, and at the same time some were raised above your head.

Then he jumped, his feet were tight when he landed, and he put it back on his body.

Continue for 30 seconds.


Squat squeezing against the wall: Keep the squatting squat against the wall (if this is too difficult for you, you can stand up), lift the dumbbells full, palms forward, and turn slightly.
Slowly squeeze the front end from the top of your head until your arms are almost straight.

Hold this position for 1 second, then lower it slowly.

Repeat for 45 seconds.
  Action 4: Kick after watching a TV show: Right foot towards the side of the body about 2 feet, while left foot kicked backwards.

Then lower your left foot and walk towards the side of your body while kicking your right foot backwards.

While kicking, it usually swings back and forth.

  Advertising time 1.

Ski jump: Jump from vertex to overlap, just like you are jumping over a line.

Pay attention to keep your feet tight while jumping and step on the bend when landing.

Jump for 30 seconds.


Exercise for triceps exercise: Put your hands on the edge of a solid line, put your feet flat on the ground, and bend them to 90 degrees.

Bend your abdominal elbow behind, and slowly lower your body until your arms form a 90-degree angle.

Hold for 1 second, then stand up.

Repeat for 45 seconds.

Holding dumbbells torsion: sit on the ground with your legs bent and your feet lifted off the ground.

Hold the dumbbell tip with your hands on your chest and slowly turn your body and dumbbells from turning to turning for 45 seconds.

(If this is too difficult for you, you can bend and align and put your feet flat on the ground)