Suitable for weight loss exercise at night. Protect yourself while exercising. During exercise, we should also pay attention to replenish water. Proper exercise can help us reduce stress. The importance of sports to the three highs is self-evident. Let me show you the benefits of losing weight at night.

Suitable for weight loss exercise at night 1 1, and stand after meals.

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.

Step 2: Go backwards

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.

Step 3 turn the 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.

Step 4 jog

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 the intensity of exercise

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. Warm up before exercise.

Whenever you exercise the most, you should do enough warm-up exercises. This can prevent muscle damage.

Step 3 pay attention to safety

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.

Suitable for weight loss exercise at night. It is best to exercise at night. Many scientists' research shows that evening is the best exercise time in a day, especially outdoor sports. Men's sports can be chosen at night, which is safe and effective.

No matter how busy you are at work, just spare some time and stick to aerobic exercise for 30 minutes each time, three times a week or twice a day, each time 15 minutes, such as walking, climbing, skipping, jogging, outdoor gymnastics, etc. You can have a healthy body while achieving your career.

Sports advocate outdoor sports. Forests, rivers and lakes are rich in negative oxygen ions, which have the functions of relieving cough, eliminating fatigue, regulating nerves, lowering blood pressure and calming down. Moreover, more contact with nature is also very beneficial to improve liver function and physical and mental health.

It is best to exercise at night. Many scientists' research shows that evening is the best exercise time in a day, especially outdoor sports. Studies have shown that the platelet content of human body has a certain change law in one day. The platelet content in the afternoon and evening is about 20% lower than that in the morning, and the blood viscosity is reduced by 6%. It is easy to cause problems such as poor blood circulation and heart disease in the morning, but the risk is much lower after the afternoon. This is especially important for busy and nervous middle-aged men. In addition, in the evening, the human body has experienced most of the activities of the day, and it has the best response to exercise, the largest oxygen intake and more obvious exercise effect.

Experts believe that when the morning fog is diffuse, the air quality drops obviously. Fog droplets contain a lot of harmful substances such as dust and pathogenic microorganisms. After exercise in foggy days, people's breathing will accelerate and deepen with the increase of exercise, and a large number of harmful substances will be inhaled into the body, which will make exercise an invisible killer.

Don't sweat too much. Chinese medicine believes that sweat has a great relationship with painstaking efforts. A certain amount of sweat can detoxify, but excessive sweat excretion will take away some precious trace elements in the body, consume people's energy and damage people's yang. Therefore, sweating after exercise is almost the same. After the exercise, you should immediately dry your sweat and put on clean clothes to prevent catching cold.

Pay attention to "cold body" after exercise, and do some simple exercises with slow rhythm, so that the blood that accelerates circulation during exercise can automatically adapt to the changes of the body, and avoid a sudden drop in blood pressure, leading to insufficient blood supply to the heart and causing coma or even shock death.