Do you know the secret of losing weight by exercising before going to bed? Insist on doing some simple actions before going to bed every day to help you achieve the best weight loss effect and help you sleep. Let's open the secret of losing weight by exercising before going to bed with you.
Can you lose weight by exercising before going to bed? Studies have proved that proper exercise before going to bed is the best way to lose weight. In other words, doing small exercise half an hour before going to bed can achieve the best slimming effect!
Why is this? Stay away from fat being broken down during sleep. When we go to sleep, our body can consume 30% of the basic metabolism. Doing some simple stretching exercises before going to bed can improve the efficiency of fat burning in the body, help improve the quality of sleep, make the body function up to relieve stress, and significantly improve the weight loss effect. Not only that, if you can get enough sleep for 8 hours, even your immunity will be enhanced, so you will lose weight faster and healthier.
According to the latest slimming research in Japan, you only need to do 40 seconds of muscle stretching in bed before getting up every day, which can improve the softness of your body and prevent muscle stiffness. At night, you can use 3 minutes and 30 seconds before going to bed to do stretching exercises centered on the lower body. Don't bother, don't refuse any delicious food, and make losing weight a daily habit.
Exercise before going to bed is mainly low intensity. As we all know, we can't do too much exercise before going to bed, because it will make us feel so good that we can't sleep! And for weight loss, it is also difficult to achieve the ideal effect. Considering to ensure 8 hours' sleep, everyone should adjust their habits and sleep around 1 1 o'clock. As for the exercise before bed, the editor suggests that you start at 10: 30, so that you can sleep till dawn.
The way to lose weight by exercising before going to bed is 1 minute or so side massage.
While adjusting the pelvic relaxation, there is also nursing the edema of the lower body. Sitting side by side alternately can tighten the pelvis and keep the body balanced.
Starting from the kneeling position, the hips move to one side and touch the ground. While stretching the pelvis, you can also massage the soles of your feet to help relieve leg edema.
Completely eliminate waist fat
Lower body twisting gymnastics ×2 groups for about 30 seconds.
This action is not only to turn the feet left and right, but also to move the upper body and lower body in the opposite direction, so twisting the waist greatly is the key.
1, lie on your back, lift your left knee, and open your hands left and right to keep your body balanced.
2. Turn your knees to the left, turn your head to the right, and twist your waist for 30 seconds.
3. Return to the initial action and alternate left and right.
Easily eliminate ankle edema
Knee tuck gymnastics for about 30 seconds ×2 groups.
The most prone to edema is the ankle. Use your weight skillfully and stretch your ankles!
1. The starting position is kneeling, with one knee propped up and the sole of the foot on the ground. The weight of the upper body is pressed on the thigh, and the heel and calf are in a straight line.
2. Return to the kneeling position, put your knees in your hands, slowly lift your knees and stretch your instep.
Effective from waist to lower body.
Half-body forward gymnastics 1 min× 2 groups
The most critical part of exercise is the femoral joint and thigh muscles. If this area can be stretched effectively, the blood circulation will definitely be improved obviously.
1, feet facing each other, as close as possible to the front, knees close to the ground.
2. Then, the upper body leans forward and stretches the inner thigh for about 1 min.
3. Straighten one leg and extend the upper body to the same side for about 30 seconds. So is the other side.
Effective on the back and neck, convergence of facial contour.
Back stretching exercise for 30 seconds ×2 groups
After working in the office for a long time, my body always leans forward and my back muscles can't relax. Take a deep breath with this set of gymnastics!
Put your hands behind your back, expand your chest, and put your left and right shoulder blades near the center of your back. Then raise your hand and tilt your neck back.
Upper body stretching gymnastics
Waist stretching exercise for 30 seconds ×2 groups
The stretching of the back is easy to complete, but the side abdomen is often the part we ignore and miss!
1, sitting in a chair, hands stretched forward, fingers interlocked, palms facing the front legs, mainly stretching the side abdomen.
2. Then the upper body leans forward, and the hand stretches forward to further stretch the waist.
The best exercise to lose weight before going to bed, cat stretching, requires MM to kneel on the bed, but hands and hands support the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.
Sit on one side, press your body down, straighten your legs, bend your left leg close to your body, ankle close to the inside of your right thigh, arms straight, and lean forward until you hold the tip of your right foot with both hands and your chest close to your thigh, for 10- 15 seconds, and repeat 10 times. ?
The reason why air pedal cycling can reduce the stomach is because the legs should exert the strength of the waist and abdomen during exercise. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better. Lie on your back on the bed or cushion, then lift your legs, keep your upper body on the ground, and then bend your knees with your feet to simulate cycling alternately, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Waist and abdomen slimming exercise The left side of the body lies on the bed, the feet are close together, and the knees are twisted. The left arm supports the upper body, and the right hand is balanced in front of the abdomen. You can put a blanket on your right leg to increase the pressure. Lift your feet together and leave the bed. Turn your legs to form a diamond. Start your recovery posture and relax. Each group 12 times, do two groups. Then switch to the right, and then do 12 times in each group. You can exercise your hips and thighs.
Mermaid yoga body prone on the bed, hands slowly propped up, palms open, head back. Straighten your legs up, put your head on your feet, and keep your feet close to your head for 2 minutes at a time, which is absolutely effective. Can be a good thin face, waist, thin belly, thighs, is a good body weight loss exercise. MM's should persist!
The goldfish wagging its tail is very effective in stimulating erector spinae. Lie prone, bend your arms with your hands, touch your forehead with the back of your hand, control the core strength of your body, let your upper body and lower limbs leave the ground at the same time, and relax after 2-3 seconds. You can also stretch your arms forward, or hold your hands at the back of your body, and you can obviously feel the tension of abdominal muscles and back muscles.
Stretch your knees and stovepipe on the bed, stretch your back, face up, bend your knees, and step on the bed with your feet. The angle between thighs and calves is less than 90 degrees. Then slowly lift your right leg and straighten your knees, so that your calves and thighs are in a straight line, and your feet are perpendicular to your legs. Hold the inside of the right knee with both hands and fix it. Keep your arms straight. The right knee bends slowly, and the calf forms a 90-degree angle with the thigh. At this time, the thighs are miniaturized upwards, and the arms are naturally bent, but the soles of the feet are always at right angles to the calves. Then lift it straight again, repeat it back and forth for 4 times, and pay attention to exhaling when lifting it straight. ?
Fangtooth waist-closing action Kneel on the bed with both hands, insist on exerting force on the waist and buttocks, lift the right leg upward, twist your knees, and put your feet in the air. After a few seconds, it began to recover. Each group 12 times, do two groups. You can exercise your hips and waist and abdomen.
When we are still struggling in bed, we can turn over in bed. First of all, mm should lie on her side, with her arms sticking out from behind, her palms open and her knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.
The step of leaning your knees against your chest is also lying on your back in bed. The difference is that your leg is straight, then you lift your left leg and grab your thigh from behind with both hands. Then slowly pull your knees to your chest until you feel a slight burning sensation in your legs, and keep this action for 8 seconds. On the basis of this action, raise your head and make your forehead close to your knees. Hold on for another 8 seconds and then change to the other leg, and do it three times for each leg.
The right-angle posture in yoga is called the right-angle posture. When inhaling, control the body to lean forward, the upper body and the lower body are at right angles, and the hands are clenched and stretched over the head. When exhaling, the body slowly relaxes and returns to an upright position.
First twist the spine, MM people lie on their backs on the bed, knees bent, feet on the bed, arms stretched out at their sides. Then tilt your knees to the left, your eyes to the right, and your shoulders against the bed. Then keep your upper body relaxed. Finally, hold this action for 5 seconds, and then switch to tilt to the right. Just do it three times on each side.
Precautions for weight loss exercise before going to bed should not be too long, 15-30 minutes is enough. The purpose of bedtime exercise is to ensure more effective sleep quality, thus improving physical function and accelerating weight loss. If it lasts too long, it will disturb the body's biological clock, which will not only affect the quality of sleep, but also have no obvious weight loss effect.