Four exercises you can do before going to bed. Proper exercise before going to bed can not only relax our rigid bodies, but also improve our sleep quality. It's also very common. Sleep is also very helpful to lose weight. Below I will share four exercises you can do before going to bed.
Four exercises you can do before going to bed 1 1, cat stretching.
This action requires mm to kneel on the bed, but her hands are holding 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.
2, the body press down
Sitting posture: keep your legs straight, bend your left leg close to your body, keep your ankles close to the inside of your right thigh, keep your arms straight, and lean forward until you hold the tip of your right foot with both hands and your chest close to your thigh 10- 15 seconds, and repeat 10 times.
Step 3 ride a bike in the air
The reason why riding in the air can reduce the belly is because the legs should use the strength of the waist and abdomen when doing movements. 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.
4, waist and abdomen slimming exercise
Lying on the bed on the left, feet together, knees twisted. The left arm supports the upper body, and the right hand is placed in front of the abdomen to maintain balance. 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.
Four exercises you can do before going to bed and two tips before going to bed.
Always turn over in bed.
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.
Knee against chest
This step is also lying on the bed, the difference is that the legs are straight, then the left leg is lifted and the thighs are grasped 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.
Right angle type
In yoga, this posture 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.
Twisted spine
First of all, MM people lie on their backs on the bed with their knees bent, their feet on the bed and their 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.