After getting up, it is important for many people to simply keep fit and lose weight. In order to achieve the effect of slimming by exercise, you need to master certain skills. Let's share with you how to exercise and lose fat after getting up. Let's have a look.

After getting up, simply exercise and lose fat 1 1, and lean back.

Stand and raise your arms, like stretching, but increase the amplitude. If you are lying in bed, you can grab the edge of the bed above your head with both hands (or press the bed surface on both sides of your body with both arms) and lift your legs with one leg in turn (or both legs at the same time). Faster when lifting legs, slower when leaning back. Do it 20 to 30 times.

Efficacy: reduce excess fat in the lower abdomen, enhance abdominal muscle strength and increase abdominal muscle elasticity.

Step 2 turn your back on your back

Lie on your back and grab the edge of the bed above your head with both hands. Turn your waist, hips and lower limbs to the left and lie on your side for a moment. Restore. Then turn right and lie on your side. Practice left and right 15-20 times. Natural breathing requires that the shoulders and arms should not move when the waist, buttocks and lower limbs turn left and right.

Efficacy: Enhance waist muscle strength and reduce fat.

3. Put your legs on your back.

Lie on your back with your arms straight and palms down at your sides. Lift your left leg on your knees and inhale at the same time. Hold your knees tightly with your hands and keep your thighs as close to your chest as possible. Lift your upper body and look at your left knee. Then exhale, restore and straighten. Then change your left leg and do the same. Repeat 20 times. Then bend your knees to do the same action and repeat the exercise 10 times.

Efficacy: reduce abdominal fat and fat, and enhance abdominal muscle strength.

Step 4 lie on your back and lift your hips

Lie on your back, bend your knees, put your knees together, separate your feet slightly larger than hip breadth, and put your arms straight (palms down) at your sides. Spread your legs apart, move your body's center of gravity to your shoulders, support them with your shoulders, inhale and lift your hips, and pause. Exhale, slowly lower your hips and restore. Repeat the exercise for more than 20 times.

Efficacy: reduce fat and fat in waist and buttocks, strengthen muscle strength of waist and buttocks, strengthen waist and kidney.

5. Twist your waist left and right

Stand, bend your arms and lift your elbows, drive your upper body to twist left and right, and keep your legs still. You can also sit on the edge of the bed with your hands on your head and twist your waist left and right. Repeat this exercise 50 times.

Efficacy: Reduce fat and fat in waist and abdomen, strengthen muscle strength of waist and abdomen, and strengthen visceral function, which has a significant effect on treating constipation and dyspepsia.

Simple fitness eliminates the fat after you get up. 2 What do you do after you get up?

1, eyes closed: to prevent sudden changes in blood pressure and dizziness.

After waking up in the morning, don't get up in a hurry, lie still for 5 minutes, buffer the waking state, and then fold the quilt after washing. Getting up suddenly will make blood rush up, causing sudden changes in blood pressure and dizziness.

2, drink a cup of warm water after getting up: clear the intestines and reduce blood viscosity.

People sleep all night, and it is easy to dehydrate without a drop of water. A cup of warm water is a useful supplement. This also plays a role in cleaning the stomach, cleaning the mouth and helping you wake up from sleep.

A cup of warm boiled water can also dilute gradually thickened blood, reduce blood concentration and prevent blood pressure from soaring.

3, massage the head, rub your face with your hands: reduce blood pressure and wake up.

Gently massage the head and face for 5 minutes every morning, and finally continue to the neck and press the depression above the clavicle. Developing such a' good habit' can not only get rid of edema and thin face, but also refresh the mind.

Rubbing one's face with one's hands, also known as bathing face and washing face dry, is one of the methods of self-massage in ancient China. Rubbing your face by hand can strengthen facial muscle movement, make facial skin soft and smooth, and enhance cold resistance.

This is beneficial for people to prevent and treat facial wrinkles, aging, facial paralysis, gingivitis and other oral diseases. At the same time, rubbing your face from your forehead has the effect of lowering blood pressure and refreshing your mind.

Method:

When I get up every day, my palms rub against each other and I feel very hot. Rub your palm on your face, stand up and stick it side by side in the middle of your forehead. Rub your face down to your chin, then rub it up to your forehead from the side, 20-40 times, and then rub it in the opposite direction for 20-40 times.

4, defecation: discharge toxins, comfortable all day.

Forming the good habit of defecating after getting up in the morning will benefit you for life. Whether you want to defecate or not, you should go to the toilet on time. As long as you persist for a long time, you will develop a good habit of regular defecation.

The benefits of defecation in the morning:

Is to get rid of the shit accumulated in a day, and it will be very comfortable all day.

5. Take a deep breath: relieve fatigue.

First to the left, then to the right, and finally to lie on your back, stretching for three times, fully stretching the joints. Then, yawn 3-5 times, then get up to a quiet and spacious place, stretch your arms and stand on tiptoe continuously, and take a deep breath 10 times.