What kind of exercise is suitable for the evening?

As people's pace of life accelerates, the concept of time gradually strengthens. The working hours during the day are still very tight. For white-collar workers, there is no time to do morning exercises. Generally, they get up, eat a little and rush to work. At this time, they will choose to exercise at night. Therefore, it is important to find the right way to exercise. So what kind of exercise is suitable for the evening?

Supine Hip Raise

Action: Lie on your back with your legs bent, your hands on both sides of your body, and your feet flat on the bed. Push through your heels, slowly lift your hips, and then slowly lower to the starting position. Repeat this 10 times.

Tips: In fact, this movement mainly uses the hips, which will tighten the hips at the same time, so it can not only slim the waist, but also lift the hips!

Prone shoulder raise

Action: Lie face down on the bed with your arms extended forward. Slowly raise your upper body to the highest point, lift your head slightly, and then slowly lower it to the starting position. Keep your abdomen and below pressed against the mat and don't exert too much force. Repeat 10 times.

Tip: This pose is more like one of Yu Zhuxian's yoga poses. If it's difficult to stretch your arms straight forward, you can support your arms at your sides, at shoulder level.

Side-lying raise

Action: Lie on your side, support your head with your left hand, place your right hand in front of your body to support your body, raise your right leg to do side leg raises, and curl up your left leg. Notice that your body is straight, your toes are pointing down, and your heels are pointing up. Move slowly. If you feel soreness on the side of your hip after doing this exercise, it means you are doing it correctly. Repeat 20 times on each leg.

Tip: This is the most common action, but it is very useful to stick to it. In addition, after completing 20 reps, you can gently pat the sore areas with your hands to relax your muscles.

Hands and knees leg raises

Action: Kneel on the bed with your hands on the ground. Slowly raise and straighten your right arm and left leg to the highest point, then slowly lower to the starting position. Then switch to your left arm and right leg. Keep your head and spine in a natural position. The lifting height can be gradually increased, exhaling as you move upwards. Repeat 10 times.

Tip: This move is quite difficult. You can start by moving slowly, focusing on maintaining balance. After getting familiar with it for a period of time, the movements will become more standard.

I believe everyone is clear about what kind of exercise is suitable for the evening. It is very important to make full use of time to improve your own health. Whether it is day or night, as long as you can adopt the correct exercise method, you can achieve good fitness results, and it can also effectively improve people's sleep quality.