Then, to improve this problem, the first step must be to get rid of the bad habits that lead to this problem. But the problem is easy to form and difficult to solve. It is not enough just to get rid of habits. We need regular exercise for a long time to improve this situation. For office workers, tired and sleepy after a hard day, they don't want to go anywhere, let alone take time to go to the gym.
But in fact, exercise doesn't have to be done in the gym, as long as we have subjective ideas to do it, it's the same everywhere. Even during work, if you have a few minutes to spare, you can do a few jumps and squats. But this irregular movement is ineffective. We can borrow the time of playing mobile phone before going to bed to do some simple unarmed training.
This will save time and avoid going to the gym. Some people may worry that exercise before going to bed will not affect the quality of sleep. This statement is not absolute. The exercise we do before going to bed should not be too intense, but doing proper exercise can alleviate the problems such as backache after a day's work. It can also relax the body and promote sleep. Not only that, proper exercise can help us lose excess fat in our body and help us lose weight.
In addition, problems such as backache and backache are actually sub-health. If you want to change this state, change your bad posture, have a better sleep and lose excess body fat, you'd better do some proper exercise every day. We may be busy during the day and have no time, so we can use the time before going to bed at night. Next, share a few small exercises suitable for bedtime. As long as you persist and do it often, there are many benefits.
Action 1: Push-ups
Prepare a yoga mat at home, lean on it and keep your legs straight and close together. Bend your hands on the back of your head, keep your body close to the ground, then straighten your upper body as much as possible, let your chest rise with strength, and keep your abdomen and thighs close to the ground all the time, then lie on the mat again and repeat this action.
Action 2: Lift your legs on your stomach.
Similarly, the prone position is adopted, with hands bent under the forehead to support the head, legs straight and close together, and the whole body clings to the yoga mat. Then lift one leg straight back, try to lift it to the maximum limit, put it down, and then lift the other leg, alternating legs.
Action 3: Little Yin Fei.
Continue to bend over on the mat, put your arms at your sides naturally, keep your legs together and keep straight, and raise your head slightly, so as not to touch the mat. Then straighten your hands as far back as possible and hold your head up as high as possible. At the same time, straighten your legs and lift them back as far as possible. When you reach the top, stop as much as possible and breathe naturally. Then, put down your hands and feet and go back to the beginning.
Action 4: prone WY stretching
Bend over, chest out, head up, legs together and straight. At the same time, the toes are slightly pointed, the abdomen position and thighs are close to the ground, and the arms are straight. Then bend your elbow slightly and stretch back. Other movements remain the same, then straighten your hands forward, return to the initial movement, and repeat.
All the above actions can be done at home, without equipment, or before going to bed. These movements should not be too big to stretch, which can not only improve your bad posture, but also promote your sleep quality to a certain extent, which not only makes your back ache and legs ache, but also makes you lose weight unconsciously. However, everything must be adhered to in order to be effective!