How to do graphic exercises before going to bed?
First of all, cat yoga
Cat yoga can improve blood flow and naturally speed up the burning of fat. It only takes a minute or two to get results.
1. Take a prone position, put your hands on the ground, and keep your knees shoulder width apart.
2. When inhaling, the lower abdomen is sunken inward and the chin is inward.
3. Hold your breath for about 6- 10 seconds, and you are full of gas.
4. Finally exhale, hips, spine, chin up, abdomen down, and keep abdominal breathing for 9 seconds.
Second, kneel and stretch
Girls who want to slim their thighs must practice kneeling yoga, because this posture can effectively burn thigh fat, which is said to be thinner than knocking on the pulse.
1. Sit gently on the heel.
Stretch your back forward naturally
3. Imagine your hands extending infinitely for about 1 minute.
Third, the dog's style.
Down dog pose is one of the most common movements in yoga, which has the effect of stretching the spine and chest.
1. Get ready to kneel.
2. Hold your body with your hands and feet, and pay attention to the natural drooping of your head.
3. Press the palm of your hand completely on the yoga mat, keep the root of your wrist parallel to the yoga mat, and keep breathing for 3-5 hours.
Something that is not suitable for sleeping.
1: Not suitable for satiety.
It is uncomfortable to sleep immediately after eating too much, because the brain wants to rest, but the stomach is still trying. This unequal state will lead to the first situation of being unable to sleep: difficulty in falling asleep.
2. Don't do too much exercise.
As I said yesterday, if you have just finished running and taking a shower, your heart is still beating fast, and you may still be sweating. At this time, many people with shallow sleep will find it more difficult to fall asleep.
When do you exercise before going to bed?
It is best to do exercise 2 hours before going to bed. One hour before bed is not suitable for exercise, because exercise before bed affects sleep. When you just finish exercising, you are often very excited. At this point, your heart beats faster and you are short of breath. But this state is not conducive to sleep. Therefore, for some people who have poor ability to fall asleep or can't get enough deep sleep for a long time, exercise before going to bed is equivalent to drinking a cup of pure black coffee for themselves, which has the effect of insomnia. Of course, people's constitutions are different. If you are a person who snores when touching a pillow, you don't have to care about this problem. Rest assured to exercise.
Exercise before going to bed to lose weight
1. Regular aerobic exercise: jogging, cycling, climbing stairs, etc. It is recommended to check the aerobic time for 20-45 minutes each time.
2. Contact strength training: Regular strength training can improve basal metabolism and accelerate fat consumption. You can also get thinner and avoid rebounding.
3. light diet: avoid eating foods high in oil, salt and calories. This is difficult for most people to do, but it is very important.
4. Drink plenty of water: Drinking plenty of water can increase satiety, accelerate metabolism and accelerate fat consumption.
5. Don't stay up late: Staying up late will make people mentally exhausted, and self-control will also decline, which will lead to overeating and weight gain.
6. Eat less and eat more: Eating less and eating more can replenish energy to the body in time and avoid overeating because of hunger.