5 minutes before bedtime

5 minutes before bedtime

Gymnastics before bedtime lesson 1: Waist & hip slimming exercises Slimming the waist and hips is undoubtedly an important indicator of perfect body shape.
First, relax the pelvis and thigh joints to adjust the skewed parts of the body, thereby stimulating the muscles around the waist, and start exercising from the middle part of the body.
  Step 1. Stand upright with one knee, lie down on your back, and raise your one-leg knee. At this time, keep your body straight.
Arms spread out in a figure-eight shape, placed on both sides of the body.
  Step 2. Tilt the knee down and slowly place it outward to the upright knee, as close as possible to the ground.
The soles of the feet cling to the other straight leg.
Keep your upper body straight and be careful not to shake your waist.
  Step 3. Raise the knees again to restore the down knees to the upright position, and then straighten the knees to make the legs straight.
So, then change legs and practice crosswise, five times each.
  Gymnastics lesson 2 before going to bed: Slimming up the abdomen & thighs and moving the waist up and down will help strengthen the pelvic muscles and thigh muscle activity, and it will also help improve constipation!
  step 1.

Lie on your back. Lie on your back in the standard posture.
Stand with your knees open and the same width as your waist.
Arms spread out in a figure-eight shape, placed on both sides of the body.
  Step 2.

Hold your waist up against your shoulders and soles to support your body while slowly supporting your waist.
To subconsciously stretch the inner thigh, hold this position for seven seconds.
  Step 3.

Close your knees and hold your waist together while holding your knees together for seven seconds.
It feels like tightening the pelvis.
Then slowly release the waist and return to the position of step 1.
Repeat the exercise 2 or 3 times.
  Gymnastics lesson 3 before bedtime: Arm & Chest Exercise Through the activities of the upper body, especially forearm and flank muscles, the pectoralis major muscles will also be exercised.
Therefore, it can also achieve the effects of breast enhancement and shoulder acid elimination!
  step 1.

Lie on your back. Lie on your back in the standard posture.
Your legs are as wide as your waist and your feet are stretched.
Lay your arms flat with your palms on the ground, naturally on your sides.
  Step 2.

Relax your arms, spread your arms close to your ears, move to the direction of your head, and try to stay close to your ears.
Subconsciously stretches the flank.
  Step 3.

While drawing the arc, lower your arms. Stretch your arms to the head just above the head. Draw the arc slowly from above your body.
Repeat steps 1 to 3 three times before going to bed. Gymnastics Lesson 4: Hypnosis and relaxation, organizing exercise. Sleep is an important time to activate metabolism and restore hormone balance.
Therefore, in order to get deep sleep, we also need to carry out the final finishing exercise to stretch and relax our body and mind.
  step 1.
Lie flat on your back with the cushions or pillows on your back near your chest.
The arms are naturally placed on both sides of the body.Open your legs as wide as your shoulders and relax your shoulders.

  Step 2.

In a surrendering position, raise your hands directly above them, and then place them straight beside your ears.

Absolutely, breathe deeply in the abdomen.

  Step 3.

Hold for ten seconds after your hands reach your ears, and keep breathing for ten seconds.

South Africans must take care not to bend.

Then release the energy instantly before going to bed. Gymnastics Lesson 5: Scapula adjustment exercise and the scapula associated with the pelvis. If the exercise is also exercised, the pelvic adjustment effect will be doubled and metabolism will be accelerated.

Therefore, it is difficult to not want to be thin!

First, start with the most basic shoulder exercises.

  step 1.
The basic stance is the standard stance, with your head up and your chest wide, with your feet as wide as your shoulders.

The shoulders relax naturally.

Apply pressure under the belly button to tighten your hips slightly, hands on hips.

  Step 2.
Shrugging, Queen’s Breath slowly raised her shoulders while taking a deep breath.

Tighten your stomach and feel abdomen-like elegance.

  Step 3.
With a heavy shoulder, the cat’s breathing slowly lowered his shoulders, exhaling gas from his mouth, his tail arched slightly like a cat, and his abdomen was recessed as much as possible.

Repeat step 2 and step 3 three times before going to bed. Gymnastics lesson 6: Scapula tightening exercise After finishing the basic scapula adjustment exercise, we will apply strength to the relaxed shoulders and limbs.

At least it can effectively improve shoulder pain, eye fatigue, and shrink the ribs to control appetite.

  step 1.
Pull back the elbow joint and shoulder shoulder bones to adjust the movement, and then return to the original basic standing position.

With your hands on your hips, pull your elbows and shoulders back hard to lift your chest and abdomen.

  Step 2.
Hold the position of step 1 with the dark number “2” and turn it with the shape of the shoulder blade “2”.

Alternate shoulder exercises.

  Step 3.
Hold for three seconds and subconsciously gather the double shoulder cheekbones in it. Hold this position for three seconds.

Tighten your chest.