Talking about winter sports

Yes, the first thing to do when you open your eyes is to start with a group of baby postures, stretch your back and wake yourself up.

Kneel on the bed, sit your hips on your calves, put your feet together, separate your knees, then stretch your palms forward to contact the yoga mat, and drive your arms forward to make your upper body and thighs overlap, and your arms overlap with the yoga mat 10S, and then return to your original position. It is recommended to practice more groups every day.

Second, the cat style

Cat-like inspiration comes from animal kittens, which can stretch the back well, relieve the discomfort of abdominal distension, get rid of edema, stovepipe and thin abdomen, stretch the body and relieve fatigue.

First, kneel on the bed, open your knees to the width of your hips, straighten your hands and arms, slowly raise your pelvis while inhaling, bend your waist slightly downward into an arc, and look forward; While exhaling, arch your back up slowly, drive your face down, and look at your thighs until you feel your back stretch.

Third, the gluteal bridge

Hip bridge is also a stretching exercise, which can improve the spinal discomfort caused by sitting for a long time at work. Through the gluteal bridge, you can open your back and stretch your spine. At the same time, it can effectively tighten the abdominal lines and stabilize the hip joint. For girls, it also helps to strengthen uterine function and relieve menstrual pain.

Bend your knees with your legs, and the soles of your feet are in full contact with the bed surface. Lift the waist and buttocks off the bed surface with the strength of the waist and abdomen, keep it for 3-5 seconds, and slowly put down the body. It is suggested to do 10-30 group.

Fourth, lift your legs and hook your toes.

Tiptoe is a good aerobic exercise, which can make the blood supply enough oxygen to the myocardium, which is good for people's heart and cardiovascular health. And it is very suitable for people with poor waist and can effectively relieve waist discomfort.

Then lying on the bed and hooking your toes can pull the tendons on the back of the calf and strengthen the calf muscles, which is also very effective for stovepipe.

Lie flat on the bed, then lift your legs at 90 degrees to your body. Keep your legs straight and don't bend, then walk back and forth on tiptoe. You can keep your feet at the same time, or you can separate your left and right feet. Suggest 2-3 minutes.

Fifth, flat support.

Flat support can be said to be a very simple fitness action, which really realizes squatting for fitness, squatting for stomach abuse and squatting to improve core strength.

First of all, lie prone on the bed, open your feet shoulder-width, land on your toes, support your weight with your forearms, keep your elbows shoulder-width, and ensure that your shoulders, waist and ankles are in a line. Keep your neck relaxed naturally and breathe smoothly 1-2 minutes.

Sixth, roll your stomach on your back.

This is a mistake that many people make easily. They turn sit-ups into sit-ups. In fact, the amplitude of abdominal muscles is very small, which is considered as supine and semi-sitting, mainly to exercise abdominal muscles. Abdominal rolls don't lift the whole upper body like sit-ups, just roll up the upper back slightly, and the lower back is still attached to the ground.

Lie on your back, bend your knees 90 degrees, put your feet flat on the bed surface, then put your hands around your chest, put your back on the ground, and slowly roll up your upper back. The upper body will form a slightly curved arc, and then slowly fall into a ball, controlling the rhythm of "get up faster and lie down slowly". It is recommended to do 10-30.

Seventh, cobra pose.

Finally, a set of stretching and relaxation.

It also helps to improve the flexibility of the back and relieve the pressure on the back. It is also a good choice for abdominal relaxation.

Elbow on the bed and straighten your instep. While inhaling, slowly raise your upper body. Raise your head back and feel the stretching of the neck and back muscles. After 5 seconds, relax and let your body fall slowly. It is suggested to do 10-20 group.

In addition, not only do you get up and do exercise, but some studies have found that doing some moderate and low-intensity exercise before going to bed can help your body adjust and relax, help you fall asleep faster, adjust your mood and improve your sleep quality.