Embracing your knees can increase the softness of your legs and whole body, relax your body's tension and let your body burn more fat.

1. Bend your feet, put your hands on your knees and keep still for about ten seconds. Then put your feet down, fold your knees repeatedly and exercise your pelvic muscles.

2. Then, put your hands between the bent legs, hold the attached soles of your feet, and use the force of pulling the soles of your feet to draw the lower plate closer to your body for about ten seconds.

The second move

Sleep can relax our bodies, but if we want to relax completely during sleep, exercise before going to bed is definitely inevitable. The following early walnut exercises can effectively help you warm up, relax your muscles and make your body more coordinated.

1. Relax and stand up straight on the sofa (or bedside), hold the chair back (or bedside) with your left hand, and straighten your right hand upward, and adopt a posture with your feet together.

Step forward with your left foot and pull forward. At this time, the tip of your right foot naturally rises and touches the ground. Looking at the left side of the chair back with your head, your eyes naturally look down and focus on your left hip. After four deep breaths, try again on the other side.

The third measure

This is an action that makes the whole body move. Take all parts of the body as a pendulum, draw an arc with your left hand and draw a circle like a second hand, and slowly complete the action according to the rhythm of your breathing.

1. Lie flat in yoga, then slowly bend your left foot, cross your hands and hold your knees tightly.

2. The left hand is shoulder width, the head turns to the left, and the eyes are focused on the palm of the left hand. Originally holding the right hand of the left knee, press the left knee to the right side of the body in the opposite direction and turn the body.

3. Inhale and let your left hand start to circle counterclockwise.

4. When the left hand draws to the top of the head and then draws to the right, the head will drive the strength of the shoulder and neck to follow the gesture to turn right.

The fourth move

This set of movements can achieve a simple effect of burning whole body fat, all the bones and muscles of the whole body are stretched, and you can definitely sleep more sweetly at night. After practicing several times, you will feel the movement of the waist and spine, and also promote the blood circulation of the whole body.

1, stand still, with your feet shoulder-width apart and your hands hanging down naturally.

2. The head leans forward slightly, the shoulder blades bulge, and the body is ready to bend. Let your body bend one by one, just like the common spiral shells on the beach.

3, the curvature of the body bending, from the head to the shoulders, the waist and buttocks arched, while the thighs and knees slowly bent inward.

4. Bend your body downward, hold your hands on the ground, your legs can be moderately bent again, and the back of your thighs can be relaxed (just do what you can, don't force it).

5. Support the ground with both hands, stride backward with your left foot and forward with your right knee. The back line of your body should extend in the same direction as your left leg and breathe evenly.

6. Keep your hands on the ground, but your hips will bring your body up. You feel that the highest point of your body is your hips, and the lines from your hips to your shoulder blades, head and arms are kept in a straight line. Take two deep breaths. If the back of the leg is tight, you can bend your knees slightly.

7. Then swing back to step 5, but at this time, the left foot moves forward and the right foot extends backward.

9, the body up, ready to stand back to the original posture of the preparatory action, like the recovery action, let the body bend slowly like a cannonball, roll up your spine and relax it.

10. Finally, go back to the preparatory action of the original step 1, take a good breath, and then repeat this action.

What can I eat to lose weight

1, celery

Celery can produce lignin when it is digested in the intestine, which can effectively inhibit carcinogens in the intestine and accelerate the running time of feces in the intestine. Recommended way to eat: cook the soup with celery, then add salt, milk and two spoonfuls of flour to the soup, and enjoy it after boiling. Delicious appetizer, healthy intestines.

2. Grapes

Grape is a natural substance that lowers cholesterol. It can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.

3. Apple

Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol in their blood will decrease.

4.bananas

It can effectively prevent constipation and prevent stool from accumulating in the body. Because bananas are slightly cold, people with cold stomachs can steam them.

5.sweet potato

Regular diet helps to maintain normal folic acid levels in the body and reduce the risk of cancer. Moreover, sweet potato is rich in dietary fiber, which helps to promote gastrointestinal peristalsis, prevent constipation and avoid cancer.

6. Mung beans

Mung beans have the functions of clearing away heat and toxic materials, eliminating dampness and diuresis, and relieving summer heat and thirst. Drinking more mung bean soup is beneficial to detoxification and detumescence, but the cooking time should not be too long to avoid the destruction of organic acids.