What exercise is suitable for doing at night? With the acceleration of people's life rhythm and the gradual enhancement of time concept, many people will choose to exercise at night, so it is very important to find a suitable exercise method. Let's see what sports are suitable for tonight.

Is there anything suitable for exercise at night? 1 From 5- 10 minutes of aerobic warm-up to 5- 10 minutes of stretching and relaxation, there is 40-50 minutes of strength training in the middle. Strength training mainly includes:

1, back: pull-ups (pull down in front of the neck);

2, chest: flat bench press (sitting chest press);

3. Legs: barbell squat (Smith squat);

4. Shoulder: barbell pressure (dumbbell pressure);

5. Arm: barbell bending (dumbbell bending);

6, abdomen: sit-ups (sit-ups).

Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly.

It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we should control the action well, so as to concentrate and avoid borrowing.

No matter rowing, bench pressing or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

Through the above introduction, we all know what kind of exercise is suitable for evening. As long as we can persist in taking corresponding exercise health care measures every day, we can not only make our bodies healthier, but also improve the quality of sleep. Of course, for girls, we will also see obvious changes in our bodies.

What exercise is suitable for doing at night? 2 1, hula hoop.

Hula hoop can play an obvious role in losing weight because it keeps moving on the lower abdomen in the process of rotation, which can accelerate the peristalsis of the intestine, make the garbage accumulated in the body quickly discharged, and help solve the pain of constipation. In addition, when you turn the hula hoop, it is best to stick to it for more than 30 minutes at a time, so you can consume more fat. In hula hoop, you can lose weight quickly by keeping it three or four times a week.

Step 2 stand after dinner

Standing is a simple exercise. After dinner every day, stand in a standard posture for half an hour, and stick to it for a long time, and you will find that your waist and legs are thinner. When standing, you should pay attention to clamping your hips, sticking your whole back to the wall, and sticking your hips, back, legs, waist, head and neck to the wall.

Step 3: Go backwards.

The oxygen consumption of backward walking is 3 1% higher than that of forward walking, and the heart rate is fast 15%. So walking backwards is one of the most economical and effective ways to lose weight. Walking backwards can also prevent low back pain, because it can strengthen the muscles at the back of thighs and back. It is reported that walking backwards can also protect the cerebellum, and losing weight through exercise is conducive to improving the flexibility and coordination of the body, which is a very effective and beneficial method for the elderly to keep fit.

Step 4 jog

Jogging is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming. It is worth noting that the real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. Jogging for more than 30 minutes can not only exhaust glycogen in the body, but also utilize fat in the body.

5. Yoga

Yoga doesn't need much space. You can do it in your bed at home. Doing yoga at night can stretch the whole body muscles, relax the spirit, reduce fat and help sleep.

What are the suitable sports in the evening?

1, jogging. Jogging is aerobic exercise, which is good both in the morning and at night. Because jogging is very mild in nature and has a great positive impact on the human body, it is very suitable for us to do it at night. Pay attention to warm-up when jogging, then exercise with the correct posture, pay attention to the breathing mode and rhythm when running, and whether the intensity of running mode is suitable for night. After running, you must stretch your limbs properly, and then do some energy supplements, but considering that it is done at night, you should not eat too much to avoid digestive system discomfort.

Step 2 stretch. Stretching the body through stretching exercise can also relax muscles and improve flexibility. This is really a good choice. Stretching can help our nerves relax, and it can also help our muscles and bodies relax, so that we have a very relaxed state of mind and are suitable for this exercise before going to bed.

3. Stick your leg on the wall. We can burn leg fat through this exercise before going to bed. Through this exercise, we can get slender legs. What about this movement? We need to keep all our legs close to the wall, keep the lower body in this movement, relax the upper body and don't tighten it. It can make the leg fat disappear, shaping for more than 15 minutes at a time, which is a good exercise for female friends. This exercise is suitable for sleeping before going to bed. Do you like this sport?

Is it suitable for evening exercise?

Suitable for evening exercise.

1, the training of professional athletes is usually arranged in the afternoon, because the afternoon is the best time for human hormones, strength and various reactions.

2. For ordinary people, the difference of time's influence on physical strength can be ignored and does not need special consideration. Choose the timing of exercise according to your own time and diet.

3. Avoid strenuous exercise when approaching sleep. Excessive sweating, limb excitement before going to bed, and high body temperature will reduce the quality of sleep. Before going to bed, you can relax your muscles through massage and yoga, and do some stretching and relaxation exercises to promote sleep.