Can you exercise while lying down? "Zero-position training" corrects atrophy and improves basal metabolism

Things to note for the "Zero Position Training Four-week Course"

1. You can do it while lying down

Every movement can be done while "lying down". It should even be said that it is because of "lying down" that you can return to zero. So even on days when you feel a little tired, you can easily do zero-position training. Please do it at a time that is convenient for you, regardless of day or night.

2. You can fully utilize your own body weight

Zero position training is performed by rolling up a bath towel and placing it under the back, while lying on your back. Just by adopting this lying position, the atrophied neck and shoulders can gradually return to their zero position. Without the use of any equipment or tools, atrophy can be easily corrected using your own body weight (self-weight).

3. The key lies in "zero position training breathing method"

Basically, you need to spend 3 seconds breathing in through your nose and 7 seconds breathing out through your mouth. Through this breathing method, the abdomen, back and ribs can be inflated like a balloon, and then retracted, so that the stiff body can be relaxed and exercise while breathing.

4. "Relaxation" & "Contraction"

Zero-position training can achieve the effects of "correcting atrophy" and "burning fat" at the same time in a supine position. Most of the movements in the course are to "relax" the stiff and atrophied muscles and joints, and then finally to "contract" the muscles.

If atrophied muscles are allowed to shrink suddenly, muscles will grow before the atrophy is resolved, making the atrophy worse and leading to a vicious cycle of worsening body shape. Therefore, you must first focus on the "relaxation" exercise and then the "contraction" exercise.

5. Do it every day for four weeks

First, for four weeks, please continue to do zero-position training every day. Many students who have experienced zero-position training have seen amazing changes within four weeks. As long as you can continue for four weeks, I believe your basal metabolism will be greatly improved.

Those who have seen the desired results at this point can stop training. Those who think that they have finally seen the results and want to continue losing weight can try to reduce the frequency to "three times a week" after the fifth week, for example, just do it on Mondays, Wednesdays, and Fridays.

※If you experience pain, numbness, dizziness, etc. during exercise, please stop exercising immediately.

Daily "Zero Position Training" courses

The first step is to perform the "Zero Position Training Breathing Method", followed by five "Relaxation" exercises and one "Contraction" exercise. Please continue to follow these steps every day for four weeks.

Prepare Supplies

●Yoga mat

●Three bath towels

●Books (five or six)

1. Place the yoga mat on the floor and stack 3 bath towels on top.

2. Roll it up carefully from the edge.

3.Roll all bath towels into a cylinder.

4. Place 2 books of similar thickness to dictionaries under the head and 2 or 3 ordinary books under the shoulders to make the bath towel appear at an angle.

Basic posture

●Lie on your back on top of the towel and raise your knees.

●For those who suffer from lower back pain, it is best to place a towel under the buttocks.

●For those who have a stiff cervical spine or neck pain, or who unconsciously exert force on their shoulders and neck, you can roll up a towel and place it under your neck. This will make training easier.

This article is from the book "Zero-position Exercises for Slimming and Losing Weight" by Caishi Culture