1, lose weight before going to bed
1, lift your legs against the wall
It is best to lean your legs straight against the wall at 90 degrees to your body. If you are numb, you can put them down, or you will cramp if you keep numb. This trick is an effective way to deal with edema and varicose veins after standing for a long time during the day.
2. Transverse tie method
Spread your legs horizontally to both sides and let stand for about ten minutes.
3, scissors foot movement
Face up, lie on the bed, put your hands on your sides, palms down, and spread your feet as straight as possible and then close together. When you are together, your feet should cross as shown in the above picture and do the action of squeezing the muscles of the inner thigh. Doing it back and forth 30-50 times will be very tiring and the effect will be good. This move can eliminate the inner fat that is difficult to lose weight in the thigh, and the inner muscles that do not exercise regularly will be stronger. The sooner you open and close your legs, the better, but you must do what you can. You can speed up the speed and times slowly to avoid leg and waist injuries.
4. Thin hips
When lying flat, increase the bending of your feet, open them shoulder-width, slowly lift your hips up and keep them clamped. It's best to keep your hips up for about 5 seconds, then slowly put your hips down, return to the original action and repeat. This trick is actually to clamp the ass, and the meat of the ass will be concentrated in the middle, which will not only become smaller, but also become more beautiful.
5. air bike
Lie flat beside you, lift your legs up, try to lift them up, support your waist with your palms, keep your elbows bent at 90 degrees, and pedal your bike with your legs facing up.
2. Running is easy to make mistakes
1. Wear the right shoes
Some people buy bigger shoes for the comfort of their feet. Shoes that are too big or too small are easy to cause sprains. In addition, it's best to wear special sports shoes for running, don't covet convenience, don't change shoes after work, and run directly in leather shoes.
2. Run too fast
Some people are used to setting some indicators for themselves, stipulating that they should run a certain distance in a certain time. In fact, running needs to be gradual, mainly jogging. At first, you can run a shorter distance, and then gradually increase with the plan.
3 running posture is wrong
It is easy to "limp" when the sole of the foot touches the ground, and it is also easy to impact the cervical spine; Excessive stride increases the vibration to the human body and increases the risk of sports; The internal and external characters will increase the burden on the knee joint, which will easily cause damage to the knee joint and other parts in the long run. The wrong running posture will cause different degrees of harm to the body. Therefore, not for the sake of beauty, you should also pay attention to your posture when running.
4. Wrong sportswear
Some people don't change their sportswear for the convenience of going out to exercise. Some people think that casual clothes are comfortable enough, and they don't need to change clothes, so they wear shirts and jeans to run. In fact, this is all wrong. Because it is easy to produce a lot of heat and sweat when running, you need to wear sweaty sportswear when running to avoid diseases caused by sweat absorption or wind.
5. Not drinking enough water
If you don't replenish water in time when running, it will easily lead to dehydration. Therefore, drink water properly before, during and after exercise. 500 to 700 ml one hour before running, and you can drink 120 to 240 ml a few minutes before departure. When running, you need to drink 180 to 240 ml of water every 20 minutes. You should also replenish enough water after running.
6. gluttony for cold drinks
It is easy for the body to feel hot when running, especially in summer, and it is even hotter. Some people will choose to drink frozen carbonated drinks to "quench their thirst". However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.
Correct running essentials:
1. Keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.
2. The body is straight, and the trunk from the neck to the abdomen should be kept naturally upright. Don't bend over or straighten up deliberately, and don't shake too much from side to side.
3. Make a fist gently. When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
4. Swing your arms back and forth. When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
5. The pace is very short. Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries.
6. Twist your hips slightly. During running, the crotch twist range is about 5 degrees to 7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or strain of posterior femoral muscle.
7. Go straight ahead. When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.
8. Every minute 180 steps. Many studies have confirmed that the speed of about 180 steps per minute is the best in daily running exercise. Otherwise, the impact between the body and the ground will increase, resulting in knee pain.
9. Change your sneakers frequently. Wearing sports shoes for too long will weaken the elasticity of insoles, lose their cushioning effect and easily lead to joint injury. I suggest you change a new pair of sports shoes every 480~800 kilometers.