We all heard about the existence of exercises that are recommended to be performed right in bed immediately after waking up. From this we can conclude that there must be exercises that contribute to a sound and healthy sleep. And, of course, this is a great reason to start the fight against excess weight. The answer to the question whether it is possible to do exercises before bedtime is obvious - it is possible and even necessary!
Let's start with meditation.
Not a single training session, even the smallest one, will succeed without maximum relaxation of consciousness. This is especially true for workouts before bedtime. Sit down in the position most comfortable for you, lie on the pillows, but at the same time remain in a sitting position, put your hands on your knees and close your eyes. In this position, you just need to breathe deeply and slowly for several minutes. Exercise before bed should always begin with the right mood.
Getting started twisting
We remain in the same position as during meditation, and begin to perform twists to the right and left. The main thing is to do it slowly, carefully, following all the rules. To begin, turn right with your left hand on your right knee. In this position, you need to fix for a few seconds. Next, you also need to carefully turn to the other side, and move the right hand to the left knee. To exercise maximized effect, you can sit "in Turkish" when the legs are crossed and folded for themselves. Good such exercises at bedtime for weight loss, sound sleep and many other positive factors.
Leaning forward
Remain in the same position, let the legs be crossed “in Turkish”, then you should carefully lean forward. Do not forget to stretch your arms as far forward as possible and lay them directly on the bed. This exercise before bedtime is designed to relax as much as possible and relieve all tension in the back and neck.
Kneading back
An excellent exercise before bedtime, which will help to stretch your back, will be a longitudinal deflection. To begin, straighten your legs in front of you, turn the socks towards you, and bend your knees a little, if stretching allows you to stretch your legs as evenly as possible, your back should always be straight. Then try to grab your socks with your hands and start pulling the case forward. At the same time, it is important that the elbows bend, and the back remains straight. Also, one should not forget that there is no tension in the legs.
Changing position
The next exercise is already being performed from a supine position. First, tighten and press one knee to your chest, stay in this position for a couple of seconds, and then do the same with the second knee. Experts advise to swing slightly from side to side during the exercise before going to bed. Thus, you can not only perfectly stretch the muscles of the legs, but also relieve tension and relax the hips.
Stretch tendons
Namely, in the area under the knee. To do this, we remain in a supine position, at the same time we straighten one leg and, as far as the stretch allows, grab our fingers on the toes, lower leg, and ankle. Then you need to carefully and leisurely pull the leg to the head. Do not forget about breathing, it should be slow and deep. The same manipulations need to be done with the second leg. And remember, we reduce to zero any sudden movements. You can perform the exercises correctly only if you do everything carefully and calmly. Stop exercise when the muscles are already in tension.
Leg lift
Return to supine position, place your hands under the buttocks. The next task is to raise the shoulders and legs from the floor. Hold in such a position, but in such a way that the rest of the body remains motionless. It is important not to touch the floor for several seconds, then you can lower your legs. The number of repetitions is 10 times.
Plank vice versa
Move to the floor, take a sitting position, and then stretch your arms and heels, thereby raising your torso. Next, raise the hips so that the body stretches in a straight line from legs to shoulders. Hold this position for at least a couple of seconds.
Let's stretch your whole body
To begin, sit on the floor in a prone position. Then lift your knees and bend to them at an angle of ninety degrees. The next step is to spread your arms and gently lower your knees first in one direction, stay in this position for a couple of seconds, and then return to its original position. From the starting position all the same manipulations should be done in the other direction. The optimal number of repetitions is ten times on each side.
Standard bar
And nowhere without the most popular and effective exercise that trains all the muscles of the body. So let's get started. Sit on the floor, bend your arms at your elbows and rest them on the floor in front of you, it is important that you are most comfortable keeping yourself on the weight. Press your socks on the floor, while keeping your back as straight as possible to achieve maximum effect. Ideally, you need to stay in this position for about a minute.
Such simple, but very useful exercises will bring maximum benefit to your body and provide a sound, full sleep.