1. How about doing aerobic exercise in the evening?
All right.
You can exercise in the morning, middle and evening of the day, and time has no too bad influence. Aerobics at night has three advantages: first, it can relieve the pressure of work all day and let the body and mind get entertainment and relaxation in aerobics; Second, you can use your spare time to exercise and shape your body; Third, the slight fatigue after aerobic exercise helps to sleep at night, and it is easier for exercisers to fall asleep.
It's time to do aerobic exercise in the evening.
Although doing aerobics at night has many advantages, we should also pay attention to the time of doing aerobics at night.
Dance for an hour after supper.
Aerobics is a moderate-intensity exercise, which should be done one hour after meals. If you do aerobic exercise immediately after a meal, it will make the blood flow to the muscles and bones, which will affect the digestion of the stomach. The food in the stomach will also fluctuate with the exercise, causing mechanical stimulation to the stomach. Therefore, aerobic after meals can easily lead to stomach cramps, vomiting, appendicitis and so on. It is extremely harmful to the body.
You shouldn't jump an hour before going to bed.
Although doing calisthenics at night helps to sleep, doing calisthenics one and a half hours before going to bed will make nerve cells look very excited, and they can't calm down in a short time, making people unable to sleep.
3. How to achieve better results?
Do aerobics at the same time in the evening for a long time. This can form a rule, which is conducive to the formation of the human biological clock, so that whenever this time, the human body can automatically adjust and enter the state of exercise, which can also stimulate people's desire for exercise and achieve better exercise results.
4. Pay attention to aerobic exercise at night
(1) Diet control
If you feel hungry after doing aerobic exercise at night, you can eat a little fruit or vegetables and avoid high-calorie and high-fat foods such as cream, chocolate and fried food.
(2) Aerobic exercise lasts for a moderate time.
Do not do aerobics for too long at night, generally about 20 minutes is the best. Otherwise, it is easy to damage your body because of excessive exercise.
(3) do warm-up exercises.
Warm-up and stretching exercises should be done well before aerobics, especially moderate stretching of lower limbs. You shouldn't stop immediately after aerobic exercise. Do some stretching exercises after exercise to calm your body down slowly.
(4) Don't take a bath right away
Some people want to take a bath immediately after doing aerobics at night, and then they can go to bed. Actually, this is not right. After exercise, the skin capillaries dilate and the pores open, so it is easy to catch a cold by taking a cold bath. Moreover, due to cold stimulation, blood vessels will suddenly contract, leading to diseases such as poor blood flow. If you take a hot bath, the skin blood flow will increase, the blood supply to the heart and brain will be insufficient, and dizziness, even syncope and shock will occur.
5, breast enhancement aerobics
1, stand with your arms open up.
Stand with your feet slightly apart, lift up with open arms, inhale, chest out and abdomen in, and pull your arms back. Fully stretching the pectoral muscles and thymus can prevent sagging breasts.
2, standing posture, chest and abdomen, hands behind your back.
Stand, inhale, chest out and abdomen in, hands behind your back, exhale and stretch your arms. Keep 6 groups breathing naturally. Return to the original position. Go in the opposite direction It can promote blood convergence in the chest cavity, nourish the whole chest cavity and massage the thymus.
3. Stand with arms up and palms closed.
Stand, inhale, raise your arms and close your palms; Exhale, bend your knees and keep breathing naturally for 6 times. Can be repeated 6 times. Correct bad posture, promote blood circulation in chest and relax body and mind.
4. Lie on your back, lift your upper body and support the ground with your hands.
Lie on your back, lift your upper body, hold your hands on the ground, raise your head, open your chest and take a deep breath until your arms are in a straight line. Go back to the original position and repeat it many times. Improve fatigue of chest, shoulders, neck, waist and back, and have breast enhancement effect.
5, sitting posture, straight back, body twisting to the left.
Sitting posture, back straight, right leg straight, left knee bent, left hand supporting the ground, body twisting to the left. Change the side. Soften the spine and chest muscles and promote blood circulation in the chest.
6. Stand with your arms up and stretch your whole body up.
Stand, feet apart, arms raised, whole body extended upward, and keep breathing naturally for 6 times. Can be repeated 6 times. It can relax the body and mind, promote blood circulation in the chest and prevent sagging breasts.
7, sitting posture, hands on the ground, the body slowly leaned back.
Sitting posture, legs straight, hands on the ground, body slowly leaning back, body center of gravity on your arms, chest out and abdomen in, legs slowly put away. Keep moving for a few seconds. Smooth thymus and prevent chest diseases.