Many people may think that it is too difficult to exercise to lose weight. In fact, it depends on the individual how to do it. If you run, swim, etc. every day, it may be difficult to persist, but if you do some yoga, aerobics, aerobics and other exercises, many girls can persist. So what simple actions can you do before going to bed to lose weight? What simple exercises can you do to lose weight?
1. Actions to lose weight before going to bed
1. Lift your legs against the wall
Leave your legs straight against the wall so that they are at ninety degrees to your body. The best thing is to put it down as soon as it becomes numb, otherwise you will get cramps if you keep numbing it. This trick is a very effective way to deal with edema and varicose veins that can occur after standing for a long time during the day.
2. Horizontal Lajin Method
Spread your legs horizontally to both sides and let them rest for about ten minutes.
3. Scissor kick exercise
Face up, lie on the bed, put your hands on both sides, palms facing down, straighten your feet and lift them as hard as possible And open to the outside and close together. When you bring your feet together, cross them as shown in the picture above, and squeeze the inner thigh muscles together. Do it back and forth 30-50 times before you feel tired, and it will be effective. This trick can eliminate the fat on the inner thighs that is difficult to lose weight, and the inner muscles that are not often exercised will be stronger. The faster you can open and close your legs, the better, but you must do it within your ability. You can slowly increase the speed and times to avoid injuries to your legs and waist.
4. Slim buttocks
When lying on your back, bend your feet and spread them shoulder-width apart. Slowly lift your buttocks upwards and keep them in a clamped state. Keep raising your butt for about 5 seconds, preferably longer, slowly lower your butt, return to the original action, and repeat. This trick is actually to clamp the butt tightly, and the flesh of the butt will be concentrated in the middle. In this way, it will not only become smaller, but also become more beautiful.
5. Air Bike
Lie flat on your side, lift your legs upward as much as possible, support your waist with your palms, keep your elbows bent at ninety degrees, and keep your legs facing Make the motion of pedaling a bicycle directly above.
2. It is easy to make mistakes when running
1. Wear the right shoes
Some people will buy shoes that are too large for the comfort of their feet. Shoes that are too big or too small can easily cause sprains. In addition, it is best to wear special sports shoes for running. Don't be greedy for convenience and wear leather shoes directly without changing shoes after get off work.
2. Running too fast
Some people are used to giving themselves some indicators and stipulating that they run a certain distance within a specific time. In fact, running needs to be gradual, mainly jogging. The distance you run can be shorter at the beginning, and then slowly increase as the plan progresses.
3 Wrong running posture
It is easy to be "bad" when the whole foot touches the ground, and it is also easy to injure the cervical spine; too long a stride increases the shock to the human body and increases the risk of exercise ; Internal and external horoscopes will increase the burden on the knee joint, which may easily cause damage to the knee joint and other parts in the long run. Incorrect running posture will cause varying degrees of damage to the body. Therefore, not only to look good, but also to pay attention to your posture when running.
4. Wrong sportswear
Some people just go out for exercise without changing into sportswear for the sake of convenience, while some people think that casual clothes are comfortable enough and do not need to change, wearing shirts, Just wear jeans and go running. In fact, this is all wrong. Because it is easy to generate a lot of heat and sweat during running, you should wear sweat-ventilating sportswear when running to prevent the body from absorbing sweat or being exposed to wind and causing diseases.
5. Not drinking enough water
If you fail to replenish water in time while running, it can easily lead to dehydration. Therefore, drink enough water before, during and after your workout. One hour before running and 500 to 700 ml, and a few minutes before starting to drink another 120 to 240 ml. When running, you need to drink 180 to 240 ml of water every 20 minutes. Also drink enough water after running.
6. Greedy to drink cold drinks
When running, the body easily feels hot, especially in the hot summer, the heat is even worse. Some people will choose to drink frozen carbonated drinks in order to be "quick". However, the human digestive system is still in a suppressed state after exercise. Greedy consumption of large amounts of cold drinks can easily cause gastrointestinal cramps, diarrhea, vomiting, and gastrointestinal diseases.
Correct running tips:
1. Keep your head and shoulders steady and avoid shaking your head. Your eyes should be focused forward and your shoulders should be relaxed appropriately.
2. The body should be straight, and the body trunk from the neck to the abdomen should be kept naturally upright. Do not bend over or deliberately straighten, and the left and right swing should not be too large.
3. Make a fist gently. When running, your hands should be held naturally and lightly. Clenching the fist too tightly can cause tightness in the forearm muscles, which can prevent normal shoulder movement. When running, never hold a mobile phone, MP3 player or drink bottle in your hand, otherwise it will cause the body to sway and prevent you from maintaining a correct upright posture, increasing the chance of injury.
4. Swing your arms back and forth. When running, it is very important to swing your arms naturally. The left and right swings of your hands should not exceed the midline of your body, and the up and down swings should not be higher than your chest. During the arm swing, the fingers, wrists and arms should remain relaxed, and the elbow joint should be bent at about 90 degrees, close to the sides of the body.
5. Short steps. Once the pace is too large, you will feel like you are stretching your feet forward to reach when running, which will produce destructive pressure and easily cause sports injuries.
6. Twist your hips slightly. During running, the crotch twist range is about 5 to 7 degrees. Twisting the hips more than 10 degrees can easily lead to problems such as iliotibial band syndrome (lateral knee pain) or hamstring muscle strain.
7. Move forward. When running, it's best to avoid sideways movements of your legs. Swinging your legs sideways is not only redundant, but can also lead to knee injuries. The correct posture should be with your thighs facing forward.
8. 180 steps per minute. Multiple studies have confirmed that during daily running exercise, the optimal speed is about 180 steps per minute. Otherwise, the impact force between the body and the ground will increase, causing knee joint pain.
9. Change your sports shoes frequently. If you wear sports shoes for too long, the elasticity of the insoles will weaken and lose their cushioning effect, which can easily lead to joint damage. It is recommended to get a new pair of sports shoes every 480 to 800 kilometers.