Since evening exercise has such a good weight loss effect, what should I do specifically? What exercise should I do in the evening?
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 reverse 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.