Today's fat, eliminate it today! 3 exercises before going to bed, losing weight is so easy!

There are many year-end parties and dinner parties, and we eat at one stall after another for a year. During the Chinese New Year, there is an uninterrupted show of New Year's dishes and snacks. If we are not careful, we will gain "winter fat" and "Chinese New Year fat". As the saying goes, "Do today's work today", the same applies to weight control. Fitness coaches recommend developing the habit of exercising before going to bed, which not only relieves stress, but also eliminates the extra calories consumed that day to reduce fat accumulation.

Clear away excess calories and fat! Exercise more 30 minutes before bedtime

"Eat less and move more" has always been the golden rule for weight control. If you cannot control your appetite at the end of the year and during the New Year, you must increase your activity or exercise to prevent the extra calories from being converted into body energy and then stored as fat in the body.

How to increase exercise in a busy daytime life? It is a good idea to exercise 30 minutes before going to bed. The benefits of exercising before bedtime include not only burning extra calories from dinner and avoiding fat accumulation, but the heat-burning effect after exercise also helps continue burning fat while you sleep, thus improving your weight loss results.

Exercise before bed to help lose weight. Follow the coach.

In this regard, fitness coach Li Jiayong Vic provides 3 circuit exercises suitable for doing before going to bed. Perform them in order of action one, action two, and action three. Repeat 3 to 5 times. If you persist, it is not difficult to eliminate excess calories and stubborn fat!

(Photo provided by Coach Li Jiayong Vic)

Action 1: Running with your legs raised in place

• Action essentials:

  1. Stand with your feet shoulder-width apart, knees and toes pointing forward, back straight, eyes looking straight ahead, chin tucked in, and hands placed on both sides of the body.

  2. Run in place, quickly raise your knees to a height approximately parallel to the ground, and swing your arms quickly, for about 30 seconds.

• Friendly reminder: Keep your back straight and don’t hunch during exercise, and breathe smoothly without holding your breath.

• Training parts: It can mainly train the quadriceps and gluteus maximus, and can also enhance the overall cardiopulmonary function.

(Photo provided by Coach Li Jiayong Vic)

Action 2: Squat

• Action essentials:

  1. Stand with your feet shoulder-width apart, knees and toes pointing forward, back straight, eyes looking straight ahead, chin tucked in, and hands placed on both sides of the body.

  2. Put your hands on your shoulders, and when you inhale, push your butt back as if you are sitting on a chair, squat naturally until your thighs are approximately parallel to the floor, and when you exhale, move up to the standing position. (You can repeat the action as many times as you can within 2 minutes.)

• Friendly reminder: During the movement, you should keep your center of gravity on the center of the sole of your foot, and do not lean forward or backward (do not let your toes or heels leave the ground); keep your upper body straight and do not arch your back, and your knees should be facing the direction of your toes when squatting or standing up, and keep breathing without holding your breath.

• Training parts: gluteus maximus, quadriceps.

(Photo provided by Coach Li Jiayong Vic)

Action Three: Push-ups

• Action essentials:

  1. Start by kneeling on all fours, with your palms directly below your shoulders, your knees directly below your pelvis, your knees as wide as your shoulders, and your spine extended forward without arching your back.

  2. Stretch your palms outward slightly wider than your shoulders, push your feet straight back (don't lock your knees), inhale and lower your body until your elbows are about 90 degrees, exhale and lift your body back to the starting position. (You can repeat the action several times within 2 minutes according to your ability)

• Friendly reminder: Keep breathing without holding your breath during the operation, inhale when your body goes down, exhale when you lift your body up, and do not lock your knees and elbows. Girls can perform the exercise on their knees according to their personal abilities.

• Muscles trained: pectoralis major and triceps.