There are lines before going to bed, and it is easy to get fat if you don't go out at home. Doing exercise before going to bed can help you burn fat and have a better figure. Many people don't know what this kind of bedtime exercise is. This article tells about having beautiful lines by exercising before going to bed.
Before going to bed, there is a beautiful front thigh 1.
Action 1:
1. Raise your legs as high as possible and keep this position for a few seconds until your feet feel tired.
2. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions.
Action 2:
1, legs and ankles crossed, knees bent at the same time, supine posture, hands under hips, knees bent, ankles crossed.
2. Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible, and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.
Inner thigh
Action 1:
Hold the pillow on your knees and squeeze inward together. Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times.
Action 2:
1, legs and ankles clamp the pillow and squeeze. Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles.
2. Bend your knees and squeeze. The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups.
Legs, ankles
Action 1:
Lift your feet, then lean up and tighten your toes. Lie on your back on the bed, put your palms down next to your hips, lift your legs, and tilt and straighten your toes alternately. The movements of the left and right feet are done 20-30 times with the rhythm of "1 2" and "1 2". * * * Do 1-3 times until the calf feels tired.
Action 2:
1. Put a towel on the toe of one foot and pull it hard. Sit on the bed with your legs straight, put a round towel on the toe of one foot, and pull the towel by hand.
2. Tilt up and straighten your toes. The main point of this action is that the toes are tilted and straight, and one foot is done 6-8 times as a group; The other foot moves in the same way. Do 1-3 groups on each foot.
Tip: Exercise is an important factor to keep healthy. A good exercise plan should include aerobic exercise and anaerobic exercise. Regular exercise has many advantages: eliminating excess fat and calories, improving the heart and blood circulation system, accelerating metabolism, strengthening muscles, improving sleep quality, and helping to relieve mental stress and irritability.
Russian standing posture
Russian standing posture is called peacock posture in yoga terminology, because it is like a peacock waiting for the screen to open, and it is named because its tail stands too high. This pose requires high physical quality, and the control of arm strength, leg strength, body balance and abdominal core ability has reached the highest point. If your arms are weak, you cannot support your weight. If the core strength is weak, it is impossible to stop making this pose; If your legs are weak, you can't keep your legs together and keep your balance.
Practice mode
A, kneeling posture begins, the body stops, the hip position is straight, the body bends forward, and the posture is maintained with both hands.
B, palms on the ground, fingertips forward, elbow flexion, arms parallel to the ground, legs straight back, do flat support.
C, slowly lift the soles of your feet off the ground, put your legs together, lift your legs too high, and keep the pose for 30 seconds. Take back the action and rest.
Upward dog
Riding a dog is one of the two postures of Bai Ri. This posture helps to stretch the spine, the back of the legs, the buttocks and the coccyx, helps to exercise the strength of the arms and ankles, helps to reduce the fat around the waist, makes the back not hunched, and affects the image.
At the same time, practicing dog posture is helpful to improve posture problems around shoulders, such as meat worship and round shoulders. It can be said that it is a simple pose with multiple functions, which can be practiced at any time and is suitable for practicing when stretching again. It is also suitable for office workers to practice when they have low back pain.
Practice mode
A, prone start, the body straight, hands under the armpit, fingertips forward, palms to the ground, shoulders sinking, legs taut, knees up, keep posture;
B, the back is raised, the spine is extended, the hips are pressed down, the legs are off the ground, and the body is supported by the palms and toes. Try to lift your body upright and stretch your spine for 30 seconds. You can repeat the exercise.
Yoga can only be effective if it persists. Although this pose is quite difficult, as long as you persist in practicing 10 minutes every day, you can also become an "old man" in advanced yoga and make you full of temperament. Remember to stick to it!
Exercise before going to bed, and do the beauty line 2 mat exercises.
Step 1: Take a drink bottle in each hand, and naturally hang your arms at your sides. Stand with your feet slightly open and your back straight.
Step 2: While exhaling, slowly lift your heel; When the heel is raised, inhale again and slowly lower the heel. Repeat 10 times.
Holding a beverage bottle to raise the heel "foot pad exercise" has the effect of tightening the calf. The key point is not to bend your arms, keep your balance with the weight of the beverage bottle, and raise your heels at the same time.
While exhaling, slowly lift the right heel. After lifting the heel, inhale and slowly lower the heel. Do the same action when changing. Repeat 10 times.
A hand-held beverage bottle is supported by a chair, a wall, a post or a table. Do "one-legged foot exercises" with one-legged standing posture. This kind of gymnastics is slightly more difficult than foot pad exercise, but it has a very good effect on tightening the calf.
One-pad foot exercise
Put the chair in front of your body, with your left hand hanging down naturally and your back standing straight. Grasp the back of the chair with your right hand as a support, lift your right foot, and stand on one foot only with your left foot.
Cat stretching
This movement is a classic yoga movement. Lean on the bed, put your hands and knees on the ground, then tighten your abdomen, arch your upper back, lower your head, arch your body, and keep 1-2 deep breaths. When inhaling for the third time, the chest sinks to the lowest place, looks up at the sky, takes 1-2 deep breaths, and finally returns to the initial position, and repeats for 3-5 times.
Note: Don't pursue excessive movements every time you arch and sink, and keep your spine weak every time. The cervical vertebra is not easy to move too much to avoid injury.
Step on your back and ride a bike in the air.
This action is mainly to exercise the abdomen, which can effectively reduce the stomach. This action is mainly done by leg movements, and it is necessary to exercise strength to the lower abdomen. The more action is in place, the better the exercise effect will be, and there is no need to pursue exercise. Just do the standard. Simply decompose the action, lie on your back on the bed, lift your legs, keep your upper body attached to the bed, and then bend your knees alternately to simulate riding, each group for 25-30 seconds, 3-5 groups at a time.
Precautions: Don't arch your waist, don't lift your legs too high, don't move too fast, just do it slowly, which can effectively feel the sense of reckoning in your lower abdomen. The interval of pre-exercise can be increased, and should not exceed 1 minute.
Platform entry
Tablet PC supports classic core training movements. First, kneel on the bed with elbows shoulder width, so that the big arm is perpendicular to the bed surface, and the forefoot is supported on the ground. Then, keep your knees off the ground, keep your ears, shoulders, hips, knees and ankles in a straight line, keep breathing, and don't hold your breath. Push your elbows towards your feet and pull your toes forward. 20-40 seconds in each group, 3-5 groups at a time.
Note: This action should not collapse so as not to hurt the waist, and do not pout to reduce the effect of the action. Tighten the hips and abdomen and keep a straight line from head to toe. For beginners, you can separate your feet a little, which can reduce the difficulty of the action and make your attention more focused on the core. This action should not last more than 4 minutes, which will exercise your core endurance and easily deform.