Modern people are under great pressure in life and economic pressure, and it is easy for them to become overworked. Some people have a busy day and only have a little time for themselves before going to bed. Doing aerobics before going to bed can lose weight without spending money. It is a perfect solution. Today, I will introduce to you how to do weight loss exercises before going to bed and what to pay attention to.

1. Effective weight loss exercises 10 minutes before going to bed/

1. Preparation for exercise

Relieve the tight body after working all day

< p>1. Scatter your legs, with your left foot in front and your right foot behind, and straighten your arms upwards. Maintain a sitting position and move your upper body forward (pelvis, spine)

2. Slowly lean your body forward

3. Let your body touch the ground as much as possible

4. Straighten your arms upward again, and turn your upper body and face to the right

5. Keep facing the right front and slowly lean your body forward

6. Let your body do your best. May touch the ground

7. Return to the basic sitting position, hold the ground with your left hand, and straighten your right hand upward

8. Slowly bend the body to the right and stretch the left waist at the same time . Change sides and repeat 1-8 times

2. Stretch shoulders and waist

Stimulate shoulders, legs and waist, promote blood circulation and relieve fatigue

1. Straighten your right foot, bend your left foot inward, and straighten your hands upward

2. Slowly lean your body forward

3. Try to keep your head Touch the straight foot

4. Grasp the toes of the right toes with the left hand, go around the waist with the right hand, and twist the body to the right at the same time

5. Grasp the toes of the right toes with the right hand, and hold the toes of the right toes with the left hand. Stretch upward, keep the body sideways, and slowly lean toward the toes

6. Bend the straight right foot backward and hold the back floor with both hands

7. Body Lean back while raising your hips. Change sides and repeat 1-7 times

3. Stretch the spine

The spine is stretched, which not only promotes blood circulation, but also strengthens the muscles on the back of the thighs.

The action in step 4 can contract the lower abdomen and achieve the effect of massaging the internal organs.

1. Straighten your legs forward and use force on your feet

2. Straighten your hands upwards

3. Slowly lean your body forward

4. Hold the soles of your feet with both hands and try to keep your head touching your calves

5. Bend your knees and place your hands behind your body on the ground as support

6 , push up and raise your waist and hips

Lift your back heels off the ground to make the movement easier

1. Straighten your legs forward and hold your knees with both hands< /p>

2. Slowly lean your body forward and hold your calves with both hands

2. Precautions for weight loss exercises before going to bed

1. Drink water before and after exercise

No matter what kind of exercise you do, you need to drink water before and after exercise to replenish the water lost in the body and make it easier for the muscles to stretch. Therefore, you should drink appropriate amounts of water before going to bed to lose weight. The amount of water you drink should be multiplied by your body weight by 2.2, and then divided by 2 to get the number of ounces of water you drink.

2. Do warm-up exercises to increase body temperature

Doing weight-loss exercises before going to bed should not be too intense. Start with light exercises and then slowly increase the intensity. That is to say, start with Simple joint exercises to warm up, followed by complex weight loss exercises, are the best.

3. Focus on the exercise parts

During weight loss exercises, you must pay attention to correctly stimulating the weight loss parts, so as to achieve double the weight loss effect. If the movements are not in place, or Don't focus on the exercise parts, as that is just a waste of time and will not achieve weight loss results.

4. The more relaxed you are, the more effective it is

Everyone knows that when doing weight loss exercises, dance and other exercises to lose weight, you need to relax to lose weight effectively. The same is true for weight loss exercises before going to bed. You can drink a glass of milk or light some aromatic essential oil to relax yourself while doing stretching exercises and listening to music.