What kind of exercise is suitable for night time?

Generally speaking, night time is used for rest, but now people's lifestyles have changed a lot. They sit at work during the day and have no chance to exercise, so they can only use the night time. However, when exercising at night, the exercise should not be too intense. Generally, it is good to choose some gentle and slow exercises. So what kind of exercise is suitable for night time?

Start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and in between are 40-50 minutes of strength training. The main strength training includes: 1) Back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (seated chest press); 3) Legs: barbell squats (Smith squats); 4) Shoulders: barbell presses (dumbbell presses); 5) Arms: barbell curls (dumbbell curls); 6) Abdomen: sit-ups (leg raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow.

Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Whether it's rowing, bench press, push-ups, or curls, you must first lower the dumbbells as low as possible to fully stretch your muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

Through the above introduction, everyone has a clear idea of ​​what kind of exercise is suitable for night time. As long as you can stick to the corresponding exercise and health care measures every day, you can not only make your body healthier, but also improve the quality of sleep. Of course, for girls, you will also see obvious changes in your body shape.