1, exercise to lose weight before going to bed
1, carp style
First, lie on the bed with your head down, and then gradually lift your upper body and legs at the same time. When doing this action, it should be noted that the hands and legs should be kept in a horizontal and upright state, and do not bend. You should consciously concentrate all your strength on the hip muscles. Repeat this several times, but don't do it too fast, otherwise you will not lose weight, but will hurt your lumbar spine.
2. Bicycle
Everyone must have heard of the way to lose weight by waiting for a bicycle. Before going to bed at night, lie flat on the bed, bend your legs and start waiting for the bike. Take your time. Exercise before going to bed at night should not be too intense, otherwise it will make nerve cells excited and difficult to fall asleep. So pedal the bike slowly, focusing on the standard of posture, not the quantity, which takes about 15 minutes.
There are many ways to lose weight by exercising before going to bed. The implementation of losing weight before going to bed is not only to lose weight, but more importantly to help us have a good and high-quality sleep. So whoever doesn't want to do such a healthy and effective way to lose weight should pay attention to persistence when doing it. Don't fish for three days and dry the net for two days, otherwise you won't see the effective effect of losing weight.
2, stovepipe thin hip exercises
Don Shoko Asahara, a professor at Zhongjing University, said: "Muscle is the most energy-consuming thing. In other words, if you strengthen your muscle strength, you can improve your body's metabolic ability. " When it comes to strengthening muscles, people often think of hard exercise such as fitness, but if you want to strengthen muscles, it only takes 7 seconds. Because the time for muscles to exert their maximum strength is within 6 seconds, even if you exercise more, it is futile.
First, tighten loose hips and improve hip lines.
Action 1: eliminate hip and thigh fat.
Stand up straight, bend your right leg and knee back at a 90-degree angle, keep your upper body straight, then slowly sink and keep this action for 7 seconds. Instead, one foot does the same thing.
pay attention to
Don't stand in an unstable posture with your upper body leaning forward and your ass protruding backwards. When your body is unstable, you can keep your balance with open arms.
When doing actions, you should consciously stretch some muscles, as shown in the figure.
Action 2: Hip-lifting gymnastics that can be done in the office.
Sit in a chair, lift your right leg slightly off the ground, press your heel against any foot of the chair, push it back hard, and keep this action for 7 seconds. Do the same with your left foot.
pay attention to
You can put your hand on the chair and grab the back of the chair, which will make this action easier.
When doing actions, you should consciously stretch some muscles, as shown in the figure.
Action 3: Tighten the hip muscles.
Lie on the floor with all fours down, straighten your left foot backwards, lift it towards the ceiling, and keep this action for 7 seconds. Do the same with your right foot.
pay attention to
When doing movements, you should consciously stretch your hip muscles and be careful not to lean back.
When doing actions, you should consciously stretch some muscles, as shown in the figure.
Action 4: Raise the hip line.
Lie on your back on the floor, stand your legs and knees up, open them to shoulder width, then lift your hips up and your waist up, and keep this action for 7 seconds.
pay attention to
Don't lift your waist too high when pushing up, and consciously tighten your hip muscles when doing the action.
When doing actions, you should consciously stretch some muscles, as shown in the figure.