What exercises to do before bed to burn fat while sleeping?

What exercises can I do before bedtime**? Below I will share with you a few exercises suitable for bedtime**, let's lose weight together.

Many office workers are under increasing pressure, often busy until late to get home, and even have no time to exercise for a long time, which can easily lead to obesity in the long run, not to mention for some people who are already a little fat, so how to do it for this kind of person? Today I will share with you a few bedtime exercises, let's take a look.

1. Raise your legs high

It is not suitable to do too intense exercise before going to bed, so you can choose to sit on the yoga blanket with your upper body straight, and then lean back slowly, prop your elbows on the yoga mat, stretch your feet straight, and then turn in a clockwise direction, remember to adjust your breathing while turning your feet, and then repeat 5 laps and then change to 5 turns in the counterclockwise direction.

This set of movements can help you work the pure muscles of the thighs, calves and abdomen, which is good for people with big bellies and thick legs, but it is also necessary to keep the upper body and buttocks stable during the process of doing this movement.

2. Mermaid action

Take a yoga mat, then lie face down on the yoga mat, then support the upper body with both hands, keep the lower abdomen against the yoga mat, and then slowly tilt the head back, this process the feet should be straight and then slowly lift up, the feet and the head are slowly approached, lean on the time when you can no longer lean, insist on 2 minutes, this action can be a good exercise to the clavicle and thigh muscles, for people who are not obvious clavicles can try it.

3. Exercise your waist

Kneel on the yoga mat with both legs, put the limbs and feet together and obliquely on the person next to you, so that you can sit directly on the yoga mat, and then straighten your chest and abdomen, stretch your left hand upward, put your right palm on the ground, and then slowly press your upper body to the side, doing 5 times each.

4. Cat movement

To do this, you need to kneel on the yoga mat or bed, support both sides of the yoga mat (both sides of the bed) with your hands, and then start to slim down your abdomen, head down, and stop when your body forms a circle, and then take 3 deep breaths. After taking a deep breath, start to relax your body, raise your head and arch your back, keep this movement still, continue to breathe deeply, and then return to the original state of the hood, this movement, 3 times at a time.

Don't miss it in the morning, not only in the evening

The plan of the day lies in the morning, and you can't do strenuous exercise at night, but you can do it in the morning, when you wake up in the morning, the body's metabolism is from the lowest state of the day, and then slowly rises to the highest. If you exercise in the morning, you can raise your metabolism to a certain degree in a short period of time, and then your metabolism will be higher than usual for the rest of the day.

Faster metabolism can promote better progress, and there are many exercises suitable for the morning, such as walking, jogging, etc. Exercising in the morning can not only exercise your body, but more importantly, it will make you feel full of energy throughout the day. HealthNet

Skipping rope is the most suitable choice, skipping rope can not only exercise the whole body, but also consume a very large amount of physical energy, the more natural fat will be burned, the effect depends on the intensity of the exercise, if five minutes a day each time it will definitely not have any effect, at least 30 minutes to an hour each time, will see results.

Postpartum obesity is not terrible, keep exercising.

Before going to bed, you can do sit-ups, a set of 20, do three sets. It can effectively exercise the abdominal muscles without sweating and affecting sleep.

Or lying on the side and raising the legs, etc., have a good effect on exercising the side waist muscles and leg lines.

If you want to have a good effect, you also need the help of Lei 5, whose pre-burning fat technology can accelerate fat burning, ** will be better.

The principle of movement**.

The energy required for muscle movement comes from two parts: sugar and fat in the body.

Sugar in the body: When a person performs short periods of strenuous exercise, the sugar in the body breaks down in large quantities to produce energy for the muscles to use.

Body fat: When a person exercises for a long time, the calories provided by the body sugar are far from satisfying the needs, so the body fat is oxidized and decomposed to produce heat energy for the human body.

Anaerobic exercise When a person performs a short period of intense exercise, the human body is in a state of temporary hypoxia, and the sugar in the body is broken down in large quantities to produce energy for the muscles to use. Therefore, anaerobic exercise does not burn fat.

Aerobic exercise When people do long-term endurance exercise, the calories provided by sugar in the body are far from meeting the needs, and by increasing the supply of oxygen, the fat in the body is oxidized and decomposed to produce heat energy for the human body.

**Exercise is best done with long-term endurance sports such as walking, jogging, swimming, cycling, jumping, dancing, etc.

The mechanism of movement** is:

1) The main energy source of human movement comes from sugar and fat. During aerobic exercise, the muscles increase the utilization of free fatty acids and glucose in the blood, resulting in the release of a large amount of free fatty acids by fat cells, making fat cells thin and small; At the same time, excess blood sugar is consumed and cannot be converted into fat.

2) When people are exercising, the secretion of adrenaline and norepinephrine increases, which can improve the activity of lipoproteinase, accelerate the decomposition of chyle and low-density lipoprotein rich in triglycerides, so it can reduce blood lipids, increase high-density lipoprotein, and finally accelerate the action of free fatty acids.

3) People who are often engaged in endurance exercise, the sensitivity of insulin receptors on the muscle cell membrane is improved, the binding ability with insulin is enhanced, insulin has a strong inhibitory effect on lipolysis, it can reduce the increase accompanied by catecholamines and growth hormone, and finally accelerate the effect of free fatty acids.

4) Obese patients have low metabolic rate and low energy consumption when they are in a quiet state. Through systematic exercise, the functional level is improved, especially the enhancement of cardiac function and the improvement of endocrine regulation, so that the metabolic level of obese patients is increased and the energy consumption is increased.

5) After the appropriate intensity of exercise training, obese people often have a decrease in normal appetite and a decrease in food intake, thereby limiting the intake of calories, causing a negative balance in the body's energy metabolism and causing a decrease in fat. Correcting the five misconceptions of the movement**.

All in all, the basic principle of the campaign is that the consumption is greater than the replenishment. At the same time, sports science research has also found that even if it is successful, its dieting and exercise should still become part of an individual's life habits in order to maintain a good figure for a lifetime.

For obese people, exercise is a long-term battle that only begins and never ends. It's best to exercise regularly for a period of time every day, plus nutritionally balanced, low-calorie foods. Therefore, whether you are voluntary or forced, you must be mentally prepared, that is, once you participate in the first movement, it means changing the original way of life, and you must persevere in it and carry out the first movement to the end!

What to do in the evening**.

You can choose to take a walk for evening exercise, but the speed of walking should not be too slow, so as not to be detrimental to the tightening of muscles, it is recommended to choose brisk walking, which will help to exercise and stretch the leg muscles and increase the speed of fat metabolism.

After eating in the evening, you can choose the method of standing close to the wall**, and make the head, neck, back, hips and legs as close to the wall as possible, which can not only have the best effect, but also improve the shape of the hunched back.

If you insist on it for a long time, it can help tighten the calves and make the leg muscles more elastic, which is very significant for the local ** of the legs.

You can also choose to jog at night, jogging helps to speed up the body's metabolism, long-term jogging is a good aerobic exercise, which has the effect of the whole body, and helps to regulate the physical and mental state and relieve stress.

** exercise is important in persistence, and generally each exercise time should be more than 40 minutes, so as to have the effect of burning fat, do not give up halfway, so as not to affect the realization of the ** effect.

I hope mine can help you.

Exercising in the morning is not as good as exercising in the evening. From the perspective of people's physical state, people sleep all night, the body is in a state of lack of water in the morning, the blood is viscous, and putting into strenuous exercise may cause insufficient blood supply to the brain, cerebral hemorrhage, myocardial infarction and other dangers (if you like morning exercise, it is recommended that you drink 1 2 cups of boiled water after washing, and then go to exercise). Environmentally, some poisonous gases in the air are difficult to volatilize before the sun comes out, and they are not suitable for exercise.

Judging from the follow-up reactions, it is easy to eat more after the morning workout, but instead increase the intake. Exercising after dinner is mainly about burning off excess calories in the body. However, it is not advisable to move immediately after dinner, when the blood is concentrated in the stomach and intestines for digestion, and immediate activity affects digestion.

Half an hour after dinner, it is advisable to go out. The most ideal way to exercise is to walk briskly, and the time should last for more than half an hour, so that the fat cells around the body will fully exercise, and aerobic respiration can oxidize the fat in the body, so aerobic exercise can **. Running vigorously, the upper breath is out of breath, and the body is in a certain degree of hypoxia, and fat cannot be oxidized.

My experience is that exercise 2 hours before going to bed has the best effect, the time is 30 minutes, not too much, too much is not good to sleep, not too little, too little effect is not obvious, I have tried to lose 1 to 2 pounds in a week, and don't deliberately reduce your diet, you try it hopefully.