1. 10 minutes effective weight loss exercise before going to bed/
First, prepare for exercise.
After working all day, relax your nervous body.
1. Spread your legs, with your left foot in front, your right foot behind, and your arms straight up. Sit still and move your upper body forward (pelvis, spine).
2. Slowly lean forward.
Let your body touch the ground as much as possible.
4. Straighten your arms again and turn your upper body and face to the right.
5. Keep facing the right front and lean forward slowly.
6. Let your body touch the ground as much as possible.
7. Return to the basic sitting position, with your left hand on the ground and your right hand straight up.
8. Slowly bend your body to the right and stretch your left waist. Change sides and take turns. Repeat 1-8 times.
Second, stretch the shoulders and waist.
Stimulate shoulders, legs and waist, promote blood circulation and relieve fatigue.
1. Straighten your right foot, bend your left foot inward, and straighten your hands up.
2. Slowly lean forward.
Try to let your head touch your straight foot.
4. Grasp the tip of your right foot with your left hand, bypass your waist with your right hand, and twist your body to the right.
5. Grasp the tip of your right foot with your right hand, stretch your left hand upward, keep your body sideways, and slowly lean to your toes.
6. Bend the straight right foot backward and hold the back floor with both hands.
7. lean back and raise your hips. Change sides and take turns. Repeat 1-7 times.
Third, stretch the spine.
Stretching the spine can not only promote blood circulation, but also strengthen the muscles at the back of the thigh.
The fourth step can shrink the lower abdomen and massage the internal organs.
1, straighten your legs forward and push hard.
Step 2 put your hands up
3. Lean forward slowly.
4. Hold the soles of your feet with your hands and try to make your head touch your calves.
5. Bend your knees and put your hands on the ground behind your body as support.
6, hold up, raise the waist and buttocks.
Lifting the heel off the ground can make exercise easier.
1. Straighten your legs forward and tuck your knees in your hands.
2. Lean forward slowly and hold your calves with your hands.
2. Precautions for weight loss exercise before going to bed
Drink water before and after exercise.
No matter what kind of exercise, you need to drink water before and after exercise to replenish the water lost by the body, and the muscles are easier to stretch. Therefore, before going to bed to lose weight, you should also drink water properly. The amount of water you drink should be multiplied by your weight by 2.2, and then divided by 2 is the number of ounces you drink.
2. Do warm-up exercises to raise your body temperature.
Do weight-loss exercises before going to bed. It's best to start light, and then gradually increase the intensity, that is to say, do simple joint exercises to warm up first, and then do complex weight-loss exercises.
3. Focus on the exercise part.
In the process of weight loss exercise, we must pay attention to correctly stimulating the weight loss parts, so as to achieve the effect of double weight loss. If the action is not in place, or you can't concentrate on the exercise part, it's just a waste of time and you can't lose weight.
4. The more relaxed, the more effective.
As we all know, when doing exercises such as weight-loss exercises and dancing, you need to relax to lose weight effectively. The same is true of weight loss exercises before going to bed. You can drink a glass of milk or light aromatic essential oil, relax yourself and listen to music while doing stretching exercises.