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There was a lot of tail teeth and entertainment at the end of the year, which lasted for a year. During the Lunar New Year, there is an uninterrupted New Year vegetable and snack feeding show. If you are not careful, you will have "Winter Fat" and "New Year Fat". As the saying goes, "Work today, finish today", so is weight control. The fitness instructor suggested developing the habit of exercising before going to bed, which can not only express stress, but also eliminate the calories consumed that day and reduce the accumulation of fat.
Remove excess calories and fat! Master exercise for more than 30 minutes before going to bed.
"Eat less and exercise more" has always been the golden rule of weight control. If you can't control your appetite at the end of the year and during the Spring Festival, you must increase the amount of exercise or exercise, so as to prevent excess calories from being converted into body energy, and then fat will accumulate in the body.
Busy life during the day, how to increase exercise? It is a good way to do exercise 30 minutes before going to bed. The benefits of exercise before going to bed can not only consume more calories for dinner, avoid the effects of fat accumulation and calorie burning after exercise, but also help to continue burning fat during sleep and improve the slimming effect.
Exercise before going to bed helps to lose weight. Follow the coach.
In this regard, the fitness instructor provides three kinds of cycling exercises suitable for bedtime operation, which are performed in the order of action 1, action 2 and action 3, and repeated for 3 to 5 times, so as to eliminate excess calories and stubborn fat. It's not difficult at all!
Action 1/ Run with your legs in place
Action essentials:
Stand with your feet shoulder width apart, knees and toes forward, waist straight, eyes straight ahead, chin closed, hands at your sides.
Run in the same place, lift your knees to the height parallel to the ground quickly, and swing your hands quickly for about 30 seconds.
Intimate reminder: keep your waist straight and not hunched during exercise, and keep your breath smooth and not hold your breath.
Training site: it can mainly train quadriceps femoris and gluteus maximus, and also enhance the overall cardiopulmonary function.
Action 2/ Squat
Action essentials:
Stand with your feet shoulder width apart, knees and toes forward, waist straight, eyes straight ahead, chin closed, hands at your sides.
Put your hands on your shoulders. When inhaling, imagine sitting back in the chair, squatting naturally until the thighs are roughly parallel to the floor, and returning to the standing posture when exhaling. I can repeat the action several times according to my ability in 2 minutes. )
Intimate reminder: during exercise, keep the center of gravity in the center of the sole, and don't lean forward or backward (don't let your toes or heels leave the ground); Keep your upper body straight and don't bend your back. When squatting or standing up, your knees should point to your toes and you should not hold your breath.
Training site: gluteus maximus and quadriceps femoris.
Action 3/Push-ups
Action essentials:
First, kneel on all fours, with palms directly below shoulders and knees directly below pelvis. The distance between the knees is shoulder width, and the spine extends forward without hunchback.
Stretch your palms slightly wider than your shoulders, straighten your feet backwards (your knees are not locked), inhale and pull your body down to your elbows at about 90 degrees, and exhale and push your body up to the starting position. I can repeat the action several times according to my ability in 2 minutes.
Intimate reminder: keep breathing without holding your breath during operation, inhale when going down, exhale when going up, and keep your knees and elbows unlocked. Girls can operate on their knees according to their personal abilities.
Training site: pectoralis major and triceps brachii.