Shaping before going to bed, 8 movements, convenient and easy to adhere to, help you tighten the fat and practice a uniform figure


alopah Date:2021-08-23 14:39:39 From:alopah.com
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In many cases, even if we know the benefits of exercise, we always put it aside because of the problem of time. However, for people who want to lose weight, in order to better lose weight and fat or maintain a good figure, in addition to the control of diet, exercise is still necessary, because exercise is an effective and long-term means that can expand calorie consumption and contribute to health.

 

Therefore, no matter how long or short we can freely arrange, we should consciously move. Even the scattered movement in the work gap will be more or less accompanied by heat consumption. And many forms of sports can be done anytime, anywhere, and the most important thing is our consciousness and persistence.

 

Maybe it’s convenient to exercise during work, so when we get home, it will be different. We can exercise after dinner and before going to bed. Moreover, proper exercise before going to bed will not only alleviate the fatigue of the day, but also help sleep. We know that good sleep quality will not directly consume more calories, but it is also an important factor affecting the effect of weight loss.

 

So, let’s share a group of bedtime exercises below. In this group, there are mainly some unarmed movements aimed at the waist, hip and legs. Although it looks very simple, it’s not easy to complete it with all your strength. In addition, if the body fat is not high, regular exercise will effectively tighten the waist, abdomen, buttocks and legs.

 

Action 1: lie on your back, bend your knees and turn left and right 16 times

 

Lie on your back with your upper body on the ground and your arms open on both sides of your body

 

Bend your knees and lift your legs. Your big and small legs are vertical, and your thighs are vertical to the ground

 

Keep your legs together, turn your lower body to one side to the top of the action, and then turn to the other side

 

Action 2: sit ups 20 times

 

This action is not the sit up we often do, and it is difficult to grasp in the process of action. If it can’t be completed, it’s better to roll your abdomen instead, that is, your lower back is always close to the ground during the process of getting up.

 

Lie on your back with your legs bent, your feet on the ground, your upper body on the ground, and your hands next to your ears

 

Lift your abdomen upward and lift off the ground from your shoulders, upper back and lower back in turn

 

After the vertex stops for a while, it is restored. During the restoration process, it lands on the ground in turn from the lower back, upper back and shoulder

 

During the movement, the neck and hands do not participate in the force, but just follow the body

 

 lose weight

 

Action 3: lie on your back and touch your feet 20 times

 

Lie on your back with your upper body close to the ground, bend your knees, step on the ground with your feet, and put your hands on both sides of your body

 

Lift your abdomen up, keep your shoulders off the ground, and keep your lower back close to the ground

 

Keep the neck fixed, turn the shoulders and bend to one side so that the ipsilateral hands touch the ipsilateral feet

 

Pause at the apex and bend to the other side

 

Action 4: lie on your back with straight legs and roll your abdomen 20 times

 

Lie on your back with your upper body close to the ground, lift your arms up, straighten your legs together and lift them up

 

The abdomen is forced to roll up, and the shoulders, upper back and lower back are off the ground in turn

 

Move your arms up with your body to touch your feet

 

Restore the vertex in the opposite direction after a pause

 

Action 5: supine bicycle 20 times

 

Lie on your back with your upper body on the ground and your arms on your sides

 

Lift your legs up until your thighs are perpendicular to the ground. Bend your knees alternately, just like stepping on a bicycle

 

During the movement, the legs should move as slowly as possible, and the legs should not be forced

 

Action 6: lie on your side, lift your legs 20 times, and change sides

 

Lie on your side, bend your elbow on your lower arm, support your upper body, and bend your elbow on your upper arm to support your body

 

Keep your legs straight and close together, lift your upper leg up to the top of the action, and then lower it down to restore

 

In addition to swinging your legs, keep your body stable and don’t shake

 

Action 7: supine scissors feet 20 times

 

Lie on your back with your upper body on the ground and your arms on your sides

 

Lift your legs together until they are perpendicular to the ground and swing alternately left and right

 

Keep the upper body stable during the movement

 

Action 8: static hip bridge for 30 seconds

 

Lie on your back, knees bent, feet on the ground, arms on both sides of your body

 

Lift your hips up until your thighs are in the same plane as your upper body, and your feet and shoulders support your body

 

Keep moving

 

Shaping before going to bed, 8 movements, convenient and easy to adhere to, help you tighten the fat and practice a uniform figure

 

Rest for 30 seconds between actions, 2-3 groups each time, 3-4 times a week, and tidy up and relax after the action.

 

Precautions: if you do it before going to bed, you should arrange the time between 1 hour after dinner and about 1 hour before going to bed. If you have high body fat, you also need to cooperate with diet control and regular aerobic exercise to reduce fat, and this group of actions only play an auxiliary role. In the case of weak foundation, do according to your ability and do the actions in place first, Then try to maximize the number of times you can do it. Don’t give up the warm-up before the action and the stretching after the action

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