Fitness Tips

Chapter 27 Simple and efficient weight loss exercise before going to bed
If you often feel that you have no time to lose weight, you can make good use of the time before going to bed.Doing exercise before going to bed can not only improve the quality of sleep, but more importantly, it can help you shape a perfect body.The following will teach you a few simple and effective weight-loss exercises before going to bed. If you can persist for a long time, there will be unexpected gains.

(1) Slimming exercises to exercise the waist

① Lie face-up on the floor, bend your knees slightly and lift up. At this time, the lumbar muscles are in a relaxed state, and the spine is in a vertically stretched state.

②Put your thighs and knees together and bring your legs together.As you exhale slowly, bring your knees closer to your chest.At this time, the focus of the contraction of the large lumbar muscles is to move the pelvis and stretch the back.

③Bend the toes and legs at 90°, apply force to the abdomen, buttocks, thighs and inner knees, and maintain this position for about 5 seconds.

④While inhaling, slowly let the legs return to the state of step ②, and finally return to the original position.

(2) Slimming exercise for back exercise

① Straighten your arms, kneel on the ground with your abdomen and legs at a 90° angle.

② Arch your back up and hold for 10 seconds.

⑧The left leg is arched forward, and the foot should not touch the ground.

④ Straighten the left leg upwards and backwards.

(3) Slimming exercise for exercising legs

①Lie flat on the bed with legs clamped, 45.Bend your knees and hold them in the air.

②Bend the left leg to the maximum, push the right leg upwards as far as possible, keep the instep in a hooked state, which is conducive to stretching the muscle lines of the calf, and keep the legs clamped all the time.Helps stretch the inner thigh muscles.Put down the right leg and bend it to the maximum, push the left leg up as far as possible, clamp the legs, and repeat the previous action.

③ Repeated movements should be practiced every night, at least 5 minutes each time.

(4) Slimming exercise for exercising the buttocks

① Lie on your back and lift your legs, do 30 sets of 4 reps.

② To do this movement of retracting the buttocks, the legs should be separated, the hands should be placed on both sides of the body, and the waist should be lifted up. This is also doing 4 sets.

③Lie on your side, support your head with one hand, support the bed with the other, and do side leg lifts.Note that the toes are down, the heels are up, and the other is curled up.Don't go so fast, go slowly, don't lift your legs up suddenly.Do 20 reps on each leg, lift the last one and stop for a while, then switch to the other leg, also doing 4 sets.Here we must pay attention to the standardization of the action, otherwise the effect will not be obvious.

④ After finishing the side leg lift, gently pat the sore place with your hands to relax the muscles.It’s not just when you’ve done all the exercises, you’ll be able to pat after 20, and then switch to the other leg to do side lifts.

These weight-loss exercises are very simple to do, and they can also relieve your fatigue of the day and improve your complexion.After a period of time, I believe it will make you full of energy and slim.

(End of this chapter)