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.
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.
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