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      Bedtime exercise 5 actions to be in place sleep well sleep full also can lose weight

      Bedtime exercise 5 actions to be in place sleep well sleep full also can lose weight

      Want to do a little exercise before bed, pay attention to the time and intensity, in order not to affect sleep. Many people are busy all day, only before bedtime to have time to do exercise, but before bedtime exercise is good? What sports are more suitable to do?

      Is it good to exercise before going to bed?

      Many people are worried that the bedtime exercise will affect sleep, and some people hope to lose weight through continuous daily bedtime exercise.

      Bedtime exercise is certainly good, but pay attention to the time and items of exercise. If you want to do more intense aerobic exercise or fitness, it is generally recommended that at least 3-4 before going to bed, in order not to affect sleep because of sympathetic neural hyperactivity or body temperature is too high. If you want to do some simple exercises before bed, I will be "not easy to sweat" local exercise as the main, such as side leg lifts, air bicycle, or yoga in the bridge, flat, etc., a little bit of core practice, but not too breathable or sweaty can be, and remember to do a good stretch, you can sleep peacefully.

      Where is it better to do exercise before bed?

      In my own case, most of the bedtime exercises are carried out in bed, but this is actually not correct, because everyone's bed is different in softness, too soft is easy to be injured, so it is recommended that if you have a yoga mat at home, it is best to lay it on the floor for bedtime exercises. Another cautionary tale to share is that I like to do my own bedtime exercise in my own room, after all, it is the most comfortable space for me, I can properly relax, and my body can also enter the sleep mode smoothly.

      Five kinds of small exercises suitable for bedtime

      Before starting the bedtime exercise, I will straighten one leg, the other leg plate on the groin, the body bend forward to stretch, then switch to the other leg stretch, let the body feel relaxed, then you can do the exercise you usually want to do, or refer to the few movements I often do oh.

      1,. Stick type, high flat type

      Exercise core muscles must be bar or high flat, these two movements need to be correctly applied from head to foot to train, but I will not force myself to do too many rounds before going to bed, basically feel tired to stop. This action please be carried out on the ground, arms down and shoulders aligned, the body will be propped up, remember that the shoulders are not overly concentrated, the abdomen tightened, from the side to feel their body like a flat slanted on the ground, the number of 3-4 eight beats can exit the action.

      2, Yu Yeh movement "bridge style".

      Bridge pose is a very common yoga pose, as it can stretch the abdomen and spine, improve sciatica and anterior pelvic tilt, and requires strength to hold the body up during the action, so it can be a small exercise of core strength. Suggested steps Step 1: Lie flat on the ground, bend your knees at a comfortable angle and place your arms at your sides. Step 2: Press your back flat to the ground and tighten your stomach in preparation. Step 3: Lift your hips, keep your body in a straight line, stay for 3-5 breaths and then return to a lying position.

      3, "Gezi-style".

      

      After sitting in the office all day, your lower body always feels bloated, so you can do some stretches before bed to relax your muscles and improve the circulation of your lower body, like I like to do the "pigeon pose" in yoga, which fully stretches the muscles from the buttocks to the thighs and has a beautiful butt effect! When you first start, your thighs will definitely feel sore, and those who are less flexible may even feel pain, but the more times you do it, the more you will know that it is a great exercise to soothe your hips and legs, and it is very comfortable.

      Suggested steps

      Step 1: Move your right calf forward as close to the front edge of the mat as possible and parallel to the front edge; your right knee is near your right wrist and your right ankle is near your left wrist. Step 2: Straighten the back leg behind the back and step on the ground with the toes, bringing the hip down close to the ground. Step 3: Straighten your back, stay for 5-8 breaths and then switch legs.

       

      4, air bicycle

       

      This is also a lot of people will do exercise at home, through the feet in the air pedal, the abdomen and back can be used to force. Before going to bed, I will pedal 50-100 times, especially when you can not sleep, help sleep! Step 3: Straighten your back, stay for 5-8 breaths and then switch legs.

      5, side leg opening and closing

      

       

       

       

       

       

      5 benefits of drinking sparkling water!

      5 benefits of drinking sparkling water!

      If you are sweating all over your body after a workout, do you want to have a drink to quench your thirst? But at the same time, you are afraid that the sugar in the drink will cause too much burden to your body. The editors offer you ways to satisfy your desire for a drink without fear of gaining weight, and tell you the unexpected benefits of drinking "sparkling water" after exercising.

      Why drink sparkling water What are the benefits?

      1. drinking sparkling water after exercise can relieve fatigue can also be refreshing?

      Exercise after the accumulation of lactic acid will make the muscles feel very sore, the body will also feel very tired, and the carbon dioxide in the bubble water, or some of the ingredients containing citric acid can neutralize the lactic acid, and then achieve the effect of eliminating fatigue Oh! Can refresh the main reason is because the carbon dioxide in the bubble water can make the body's microvascular expansion, promote blood circulation, revitalize the brain to make the spirit better, but drink in moderation as the main if too much intake may also cause the opposite effect Oh!

      2. gas bubble water not only increases the feeling of fullness but also helps to lose weight?

       

      Want to achieve healthy weight loss two key is diet control and regular exercise, some people will mistakenly think that dieting, do not eat starch is the most effective way to quickly slim down, but in fact, three balanced meals, plus the nutrients required by the human body every day are carbohydrates, proteins, lipids is very important, the so-called diet control is to reduce the intake of refined carbohydrates as much as possible, not completely do not eat starch! As for the air bubble water can help to lose weight, the reason is that the main ingredient is water, drinking water will increase the feeling of fullness, promote digestion, plus the carbon dioxide released by the air bubble water will stimulate the stomach, but also increase the feeling of fullness to achieve the effect of appetite suppression, in addition to the air bubble water helps metabolism, detoxification of the body, so it is not that drinking air bubble water can have the magical effect of becoming thin, but it reduces appetite and a sense of satiety.Naturally, the effect of reducing the intake of refined carbohydrates can be achieved!

      3. How to make the bland and tasteless infused water tasty and healthy?

      Air bubble water is similar to carbonated beverages, usually sold on the market are mostly micro-sugar or sugar-free, the main burden-free low-calorie sports drinks, plus a sip of the dense bubble taste, instantly make people feel very refreshing, but perhaps some people are used to drinking sugary drinks will feel that air bubble water is too monotonous, not good, but in fact, as long as you spend a little ingenuity can make air bubble water become good to drink and take care of health! The key is to make fresh fruit into juice and add it to the sparkling water, then you can add a little fruit sugar or vinegar to add flavor!

      4. can air bubble water really solve the problem of constipation?

      Modern people live under great pressure, coupled with the unbalanced diet caused by eating out, often have indigestion and even constipation, want to solve the problem of constipation in addition to exercise, a balanced diet, more fruits and vegetables, drink more water can also be effectively improved, but usually many people do not like to drink water to easily cause constipation how to do? Tell you in fact, the carbon dioxide in the bubble water will stimulate intestinal peristalsis, the effect of promoting defecation, if the intestinal peristalsis is not good people can help digestion by drinking a little bubble water, but also remember not to take too much, otherwise it will cause flatulence, stomach pain, especially to remind you of the principle of moderation and still drink more water, after all, the bubble water can not completely replace the water Oh!

      5. Refreshing and healthy drinks to beat the heat

      The biggest advantage of sparkling water is that it is low in calories, but has the same kind of pleasure as drinking Coke, and has the same effect of cooling down the heat and lowering the body temperature as iced Coke. However, we must remind you that healthy drinks provide an alternative, and the human body cannot rely on them for its daily water needs, so remember to drink plenty of water!

      Can I drink ice after exercise?

      In my own experience, I must drink ice water after exercise to feel good! Many people say that drinking warm water is better for your body, but is drinking ice water really bad for your body? Then why do many athletes drink ice water in the game? The main purpose of drinking water after exercise is to regulate body temperature, so that the body to maintain normal to prevent dehydration, heat stroke phenomenon occurs, so drinking cold water can not only instantly cool the body, but also the effect of emotional stability Oh, in fact, as long as you remember the principle of the right amount of drinking at the right time, there will not be too big a problem!

      When is the best time to drink sports drinks?

      We all know that the body loses a lot of water and electrolytes after exercise, so we need to replenish our sports drinks after exercise to prevent cramps caused by an imbalance of electrolytes, but did you know that drinking the right amount of water before exercise helps to enhance sports performance?

      For example, a longer exercise road running, because the body will lose a lot of water in the process of exercise, so replenish water and energy before exercise to avoid dehydration and hypoglycemia symptoms; on the contrary, if you feel thirsty during exercise before you think about drinking water, in fact, the body has already been in a dehydrated state, not only will feel dry mouth, nausea, appetite loss, and may increase the occurrence of sports injuries, serious cases will also cause dizziness, limb weakness or even unconsciousness!

      What is aerial yoga? Tell you about the 5 benefits of aerial yoga!

      What is aerial yoga? Tell you about the 5 benefits of aerial yoga!

      Please raise your hand if you like to do yoga! When I was in college, I joined a yoga club with my friends and learned yoga. Every time I saw the beautiful posture and soft stretching of the instructor and other students during practice, I would feel super envious! Nowadays, yoga has become very common for many girls, and in the past few years, we have seen many girls and even boys learning yoga!

      Another type of yoga has recently become popular, called Aerial Yoga. Aerial Yoga has become a challenge for many girls because it is less strenuous compared to other exercises. It differs from traditional yoga in that it is performed on a silk hammock suspended from the ceiling, allowing the practitioner to complete all the poses. In addition, aerial yoga is not only beautiful, but also has many benefits for the body. Learning aerial yoga can effectively help reduce stress and sculpt the body's lines to achieve a slimming effect! Want to know what the benefits of aerial yoga are, or where to start learning it? Without further ado, Dora will take you down to see!

      What are the benefits of learning aerial yoga?

      Benefit 1: Exercise the core muscle group lean body

      It is not an easy task to hang yourself steadily from a cloth, but requires the strength of your core and even your whole body. Aerial yoga is a very varied exercise, through the hanging cloth to make a variety of stretching movements; can also be trained to the core, so that they can be stable hanging in mid-air, the physical exertion and heavy training is similar, but after doing it will be sweating!

      Benefit 2: Lymphatic flow, and say goodbye to edema

      Aerial yoga uses aerial ropes to make various yoga poses, and with the power of gravity, the body can stretch well. In addition, many poses will wrap around the thighs or various lymphatic parts of the body to achieve the effect of removing edema, and can also help improve the endocrine, digestive and blood circulation system. The hanging pose can accelerate the blood circulation in the head, improve sleep and relax the spine and cervical vertebrae!

      Benefit 3: Relieve stress and relaxation

      Aerial yoga is a relatively static sweating exercise, and because it is a core training, so will sweat a lot, but unlike heavy training there is a continuous movement, more often is stationary in a movement. This will give the girls a chance to settle their thoughts, close their eyes and enter a meditative state to help organize their thoughts and relax their stressful exercise.

      Benefit 4: Improves posture and tightens body lines

      Aerial yoga is a graceful exercise that sculpts the body and stretches our body through the force of hanging cloths, effectively correcting the lines of the legs and walking posture through various movements, and helping to find the correct point to apply force to the soles of the feet when walking. In addition, it can also train the coordination of the limbs, so that the hands and feet together, so that the body can find a balance point in mid-air Oh!

       

                                             (Seamless leggings women )

      Benefit 5: Improve self-confidence
      Girls who want to challenge something new, Dora recommends that you try to see the challenge of aerial yoga! This is because when practicing aerial yoga, it actually takes a lot of guts. You must first believe in yourself, and for the first time to try the beginner girls need some time to adapt, to practice to let go of the hands, believe that you can do, you can hang steadily in mid-air! In addition to training courage, but also to enhance confidence in themselves, so girls slowly and bravely let go!

       

      How do I start learning aerial yoga?
      For girls who want to practice at home, it is recommended that they seek the guidance of a professional instructor when they begin to learn aerial yoga. This will also ensure that the girls can safely use the drapes and all the equipment!
      Am I a good candidate for aerial yoga?
      Generally speaking, anyone who is in good physical condition can do aerial yoga. However, if you have had surgery on your hips, it is recommended that girls consult a doctor before deciding whether to do aerial yoga. It is also not recommended for pregnant women, girls with high or low blood pressure, osteoporosis, or those who have had a recent stroke to learn aerial yoga.
      Aerial yoga is an exercise that allows our muscles to reach a deep stretch through gravity. It is a relaxing, healing and body-shaping exercise that is more fun and interactive than traditional yoga. So, if you like this new and interesting exercise, you can try it out and become an elegant air beauty together!

      What to do if you can't lose your belly fat? Find out the top 10 culprits that are making your waistline thicker!

      What to do if you can't lose your belly fat? Find out the top 10 culprits that are making your waistline thicker!

      Girls, do you also have a problem like this? Even though you have been eating less than before and exercising like crazy, every time you try on new clothes, your belly still stretches "three layers of flesh", but when you go up a size, your shoulder line slips down from the sides, which is really annoying! Fat on the belly does not eliminate the beauty of a girl's overall curves, but also makes us feel uncomfortable. It's hard to buy nice clothes when you have a lot of fat on your belly, and it also has a certain effect on your health.

      Is it the wrong method, or can not find the culprit that makes your waist thicker and thicker every day?

       1、Age growth

      As women age, the weight gain or loss of women in menopause will change and the metabolic rate of women will decline rapidly. If a woman gains weight during menopause, the fat will grow in the abdomen. This is because during menopause, the hormones estrogen and luteinizing hormone decline. These hormonal changes can cause girls to grow flesh on their bellies.

      2、Aerobic exercise intensity is not enough

      Running, rope skipping, swimming and other such aerobic exercise, although they have a great help to strengthen the heart and lung function, but want to lose weight, only do aerobic exercise is not enough. Suggest the need for anaerobic training and aerobic training in combination with each other. This will not only increase muscle, but also be able to burn off more calories.

      It is recommended that when girls first start exercising, they can try to exercise for at least 15-30 minutes each time, about 2 times a week or more, and they can choose more intense and high-intensity exercises, such as running, biking, swimming, jumping rope or dancing. When the girls are more used to exercise, they can try to exercise for an hour, 4-5 times a week. In addition to the high-intensity exercise just mentioned, you can also add some intermittent waist and abdominal training,  Seamless leggings women so that the results come more quickly .

      3. the exercise project is wrong

      Girls! Don't think that you can lose belly fat with sit-ups, but sit-ups don't have much effect on losing belly fat! On the contrary, if you do more exercises to train the core muscle groups, but more likely to improve the fat burning rate. Recommended girls can practice flat support, it not only can train to the core muscle groups, but also to train the arms, legs and buttocks muscles!
      4. eat too much processed food
      Bread, biscuits, French fries, sugary drinks, snacks and other processed foods all add to inflammation in the body, and eating too much of them can weaken the body's ability to lose belly fat.
      It is recommended that girls eat more natural foods, such as fruits, vegetables and whole grains. These foods are rich in antioxidants, have anti-inflammatory properties, can inhibit the growth of belly fat it!
      5. did not eat the right fat
      The body does not respond to all fats. Studies have found that eating too much unsaturated fat, such as meat, desserts, and snacks, can lead to an increase in visceral fat. On the other hand, eating more foods that contain single unsaturated fats, such as olive oil and avocado, walnuts, sunflower seeds and salmon, which are fatty fish, can have an anti-inflammatory effect on the body and are beneficial when eaten properly. I also remind the girls to control the intake of fat, not too much, any fat consumption in excess will still lead to weight gain, but also can not completely do not take!
      6. Skipping breakfast
      Many silly girls will have a "eat less to help slim down" the wrong myth of weight loss, in fact, such an idea is wrong! Even if you want to lose weight, we should not neglect the main meal. Some people will be in a hurry and forget to eat breakfast, in the morning will feel particularly hungry, began to eat a variety of snacks or desserts, so that over time will not only affect the normal supply of blood sugar in the body, appear sluggish response, depression, limb weakness and other symptoms, but also may increase the burden on the stomach and intestines, resulting in abdominal fat, increasing the risk of gastrointestinal diseases. Breakfast promotes metabolism, balances blood sugar levels, and provides energy for the period between breakfast and lunch.
      However, girls should note that although breakfast is the source of energy for the day, but the choice of breakfast is also a learning curve. Eating the right breakfast can make you healthy and full of energy, but eating the wrong breakfast will still make us fat. Dora suggests that girls try to choose foods that are high in protein and fiber, so that we can feel full and eliminate the desire to eat dessert snacks!
      7. irregularity of three meals a day
      From the past three meals a day has been a common dietary norm, but in fact this may bring some problems. Like many people will be hungry until the moment of the main meal, but when it comes to meal time will eat more than usual. Dora believes that the best diet is to eat three meals a day plus 1-2 healthy snacks. The calories will be divided into several rounds of intake, an average of about every hour to eat some snacks, to maintain blood sugar and insulin secretion, which can prevent the body to store more energy in the form of fat, to reduce fat.
      8、Excessive drinking
      Drinking makes us fat, especially beer! If you have a beer belly, you can't wear nice clothes. The reason why we usually have a beer belly is because of the excessive accumulation of fat in the internal organs. Drinking too much alcohol will not only lead to short-term memory loss and long-term cognitive problems but also increase the risk of stroke and myocarditis, hypertension and so on. So girls are advised to drink less. This is not only good for the health of the body, reduce the accumulation of abdominal fat, but also conducive to the sculpture of the waist and abdominal curves. If you are in the process of slimming down, but do not see obvious results, Dora suggests trying to look at not drinking alcohol for about 1 month, you will find that your body shape will be significantly improved!
      9. mental stress
      Many women will feel the pressure and irritation because of the lack of time, financial problems, children, etc.. And all of these pressures can make it difficult to lose excess fat, especially belly fat! This is not only because when there is stress is more likely to want to eat high-fat, high-calorie food, but also because the stress hormone (also known as cortisone) will be the body's excess blood sugar synthesis into fat, so that the brain's sensitivity to saturation becomes sluggish, so that people easily feel hungry, unknowingly will also eat more than usual, resulting in the body's need for increased fat content.
      When girls face stress, they can pick the right way to ventilate. For example: draw up some stress relief plan to carry out appropriate stress reduction, or chat with friends, etc.. It is recommended that girls can do some relaxing, stress-relieving exercises, such as yoga, running, swimming, etc. . Exercise can promote the secretion of dopamine (Dopamine), to improve mood, increase the sense of well-being and enhance the purpose of attention. So not only will you feel much better after exercising, but it's also great for your health!
      This also reminds girls not to take the wrong approach to venting, such as overeating. Overeating will only make us fat, not good for us at all!
      10. lack of sleep
      Studies have found that women who sleep less than 5 hours a day or even less are more likely to gain weight than women who sleep a full 6 hours, and not getting enough sleep will not only affect metabolism, so girls should properly grasp the time to sleep, so they can have enough time to rest! Dora here recommends that girls insist on sleeping at least 6-7 hours a day, adequate sleep is one of the keys to maintaining a healthy body!
      After reading this article, I believe that girls have some understanding of the causes of abdominal fat accumulation in daily life! As long as you maintain good lifestyle habits and master the correct diet, you can easily get rid of the belly fat!

      Want to run to lose weight but always halfway? Try these 6 moves!

      Want to run to lose weight but always halfway? Try these 6 moves!

      The benefits of running are many, but to many people are often ineffective because of weight loss, boring or knee injuries and can not be sustained, if you are just starting to develop a sporting habit of girls, jogging or walking is indeed a cost-saving and convenient exercise, but how to maintain running power? Here are 6 tips to try it out!

      What are the benefits of running?

      Running does not cost money and can be done almost anywhere. More importantly, jogging can burn calories, strengthen bones, enhance immunity and relax the body and mind. However, whether it is jogging, road running or competition running, the damage to the knee should not be underestimated, with women being particularly prone to injury.

       

      Why does running always stop halfway?

      Running is a very test of willpower exercise, it is easy to give up because of inertia or do not see the effect. Many girls start running in order to lose weight, but the actual running is bored, after a few times do not want to run again, the result is a complete failure of the weight loss plan, more motivated to start the next run.

      In addition, novice runners will feel uncomfortable with their knees after running for a while due to lack of exercise, inflexible tendons and low muscle mass. Like Vira, I had been injured in the past due to insufficient leg muscles and weak knee support, resulting in excessive knee friction. So I understand the feeling of "I can't run anymore".

      Therefore, if you want to continue to maintain sports or running habits  Seamless leggings women, you must first understand how to protect yourself from injury, and do not seek to quickly lose weight, first find the fun, establish habits, and finally to move forward to the goal of weight loss.

      6 moves to teach you to make running interesting

      1. Try different running locations. 

      Where do you go for running? I remember that I used to run in the school playground. The PU track was comfortable and safe, and I could watch others play ball inside and outside the playground, but I soon got bored with this kind of running in circles. If it's not exciting enough, just run on the road! Choose a road you are familiar with to practice running, but please pay attention to the traffic and uneven road conditions, in addition, air pollution is also a major problem, depending on your own acceptability!

      2, collect your favorite running music

      Listening to music while running is also a great way to relieve boredom, usually collect more tracks that you want to listen to while exercising, so that music can accompany you to exercise. Like Vira I have prepared several sets of song lists, in addition to Chinese, Japanese and English pop music, there is also a list of classical music sports songs, whenever I run, I can choose the music I want to listen to according to my feelings, so that I can enter the sports state more.

      3,to create a confident running dressing 

       

      If you want to add to the fun of sports, you can try wearing trendy sportswear to boost your confidence and make yourself more excited to run. In the fall, you can wear a short-sleeved or sweatshirt with a windbreaker jacket on top, and a pair of shorts over pressure pants on the bottom half.

      4, do not give yourself any goals at the beginning

      If you are not going to participate in the marathon water, then I suggest that the beginning of the run with their own happiness is better, that is, the first contact running does not need to give themselves too much pressure, so as not to give up easily. Like I am running while adjusting how long I want to run, for example, halfway to see a land bridge in front of you, then encourage yourself to run there, to the land bridge and see two big trees in front of you, and then encourage yourself to run a little more, such a way rather than the beginning of the set to run 3 km is still lasting, you may wish to refer to see.

      5, grab the good sister or run with the hairy children

      Running with a partner is also a good way to continue, you can find one or two friends who run at a speed comparable to their own, to remind each other and encourage each other, regular invitations to exercise, I believe it will be more motivated than alone. In addition, you can also choose to take your fur kids out for a brisk walk or practice run, but it depends on your pet's habits ~

      6, after the run to eat what you want to eat

      This method must be surprising to some people, how can you eat freely after exercise? However, in order to encourage myself to exercise more, I will still eat as usual after each run, and choose what I like to eat as a reward, and so far I have not gained weight because of this, but it is true that the weight loss is very slow.

      I hope the above methods can help every girl who wants to exercise, just in time for the autumn good season, hurry up and go out to exercise!