1, suitable for weight loss exercise at night.
1. Stand after dinner
Standing is a simple exercise. After dinner every day, stand in a standard posture for half an hour, and stick to it for a long time, and you will find that your waist and legs are thinner. When standing, you should pay attention to clamping your hips, sticking your whole back to the wall, and sticking your hips, back, legs, waist, head and neck to the wall.
Go back
The oxygen consumption of backward walking is 3 1% higher than that of forward walking, and the heart rate is fast 15%. So walking backwards is one of the most economical and effective ways to lose weight.
Walking backwards can also prevent low back pain, because it can strengthen the muscles at the back of thighs and back. It is reported that walking backwards can also protect the cerebellum, and losing weight through exercise is conducive to improving the flexibility and coordination of the body, which is a very effective and beneficial method for the elderly to keep fit.
Turn hula hoop
The reason why hula hoop can play an obvious role in losing weight is because the continuous movement of hula hoop on the lower abdomen can accelerate the peristalsis of the intestine, so that the garbage accumulated in the body can be quickly discharged and the pain of constipation can be solved. In addition, when you turn the hula hoop, it is best to stick to it for more than 30 minutes at a time, so you can consume more fat. In hula hoop, you can lose weight quickly by keeping it three or four times a week.
jogging
Jogging is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming. It is worth noting that the real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. Jogging for more than 30 minutes can not only exhaust glycogen in the body, but also utilize fat in the body.
5. Yoga
Yoga doesn't need much space. You can do it in your bed at home. Doing yoga at night can stretch the whole body muscles, relax the spirit, reduce fat and help sleep.
Matters needing attention in evening exercise
1. Control exercise intensity
Excessive exercise intensity at night makes the nerves easily excited, which makes it difficult for people to fall asleep and affects the quality of sleep. In addition, if you exercise too much at night and your body is too tired, you will be in poor spirits the next day, which will affect your work efficiency.
2. Do warm-up exercises before exercise.
Whenever you exercise the most, you should do enough warm-up exercises. This can prevent muscle damage.
caution
In the evening, some people like outdoor sports, such as running in the street. But there is not enough light at night, and many people come out to exercise. To be safe, wear bright clothes when you exercise outdoors at night, so that people can recognize you and won't collide with you. Besides, we should choose a sports ground with sufficient light.
4. Don't eat after exercise
Pay attention to replenish water after exercise, but don't eat other foods. People's metabolic ability is low at night. If they eat a lot at night, it will increase the burden on the digestive organs.
2. Ways to lose weight
First, drink less water before going to bed.
Drinking water is one of the important health care ways in life. Drinking water can promote the metabolism of the body very well, and drinking water can expel toxins from the body very well. Especially in the morning, it is really important to drink a glass of water after getting up.
In autumn, you should actually drink more water. In autumn, because the weather is hot and dry, the water in the body evaporates quickly. Drinking water can replenish the body's water in time. Once the skin is short of water, it will be very sensitive, and itching is a common symptom.
However, drinking water before going to bed at night is very bad for your health. After 9 o'clock in the evening, all the organs of the body are in a state of sleep. Drinking more water at this time will make the organs work forcibly.
Especially the internal organs, at this time to digest the water that is drunk into the body will disrupt the normal biological clock, especially the kidneys at this time, which will cause edema.
Sleep is also a way to regulate the body, but if you drink too much water before going to bed, it will affect your sleep state and make your body bloated.
So don't drink plenty of water before going to bed, and at the same time ensure enough sleep time.
Second, don't eat midnight snack.
On the one hand, obesity is due to the body itself, on the other hand, it is unreasonable diet. As far as the body itself is concerned, everyone's digestive function is different, and because of physical reasons, some people will not get fat no matter how they eat, and some people will get fat if they drink cold water.
However, for many people in life, the biggest factor causing obesity is undoubtedly diet. Irregular diet is the main cause of obesity.
Don't eat anything before going to bed at night, and don't eat anything at midnight. Nowadays, many people spend more time socializing in the evening. They try barbecue, bread and hot pot all the time, but they don't want to. Such a diet is very harmful to health.
In particular, some high-calorie foods will turn the body's heat into fat and cause obesity. Healthy people don't eat anything before going to bed at night, even dinner, because at night, the organs of the body are at rest, and the work during the day has made the organs feel tired. Proper rest can restore their functions well.
However, eating midnight snack at night will also cause organs to continue to work and have a great impact on health. So stay away from midnight snack at night and prevent obesity from the source. If you persist for a long time, you will become thinner.
Third, stretch before going to bed.
In many people's minds, stretching should be the action after getting up in the morning, and stretching can stretch the body well.
In fact, if you can do stretching exercises before going to bed at night, it will also help you fall asleep, and at the same time help people achieve the goal of slimming.
This is because in the process of stretching, the qi and blood in the body will get a good circulation. Take blood as an example, it can help the body excrete toxins in the process of flowing.
Some office workers can't exercise their waist, especially their spine, because they are sedentary during the day, which will cause their bodies to dislocate.
In the process of stretching, the waist can be effectively exercised, and the spine is in the right position, which is necessary for blood circulation inside the body.
These are all things that can make your body slim and fit. Therefore, you can do some stretching exercises before going to bed.
Fourth, massage gallbladder meridian.
In life, obese people are dissatisfied with two parts of the body, one is the waist and the other is the leg.
For the waist, many people will accumulate too much abdominal fat because of unreasonable diet, which will lead to obesity over time.
Now, legs have become the focus of many people's attention. Many people want their legs to be long. Having long legs is not only a girl's dream, but also a luxury for many men.
You can lose weight by massage and gallbladder beating before going to bed. The gallbladder meridian is located in the lower limbs of human body. When you wear pants, you can go all the way along the inside of the pants to your knees. There are several important acupoints in this place, such as Shi Feng and Huantiao, which is where the gallbladder meridian is located.
When massaging acupoints, it can effectively relax meridians and dredge collaterals, and can also effectively discharge toxins from the blood. When the blood circulation is accelerated, there will be enough space and energy in the body to expel toxins from the body. If the edema and toxins in the body can be discharged, it will naturally lose weight.
Therefore, you can massage and beat your gallbladder before going to bed.
Five, soak your feet before going to bed
Soaking your feet before going to bed is more than just helping you fall asleep. As the second heart of the body, the role of the foot is often ignored by us. Soaking feet before going to bed is very helpful to lose weight.
This is because soaking feet can improve the blood circulation of feet and promote the metabolism of the body while driving away the cold.
At the same time, you can massage Yongquan point, which is more beneficial to your health. So you can lose weight by soaking your feet before going to bed.