Only in the evening, what sports can you recommend?

Nowadays, office workers only have time to exercise at night! So let Xiao Yi Xue recommend some exercises that you can do at night!

Sports recommendation! ! 1. Fun running

For office workers, the normal work pressure is very great, and they are basically sitting during working hours, lacking exercise and unable to get up in the morning. Therefore, fun run allows office workers to make rational use of the time after work at night, which will not affect the normal working hours, but also relax and exercise after meals, which will help to lose weight and enhance physical fitness. There is a lot of oxygen, and fun running is also aerobic exercise. During the day, there is a lot of air pollution such as automobile exhaust, and carbon dioxide is relatively high. At night, the air is fresher and there is more oxygen, and the period of fun running is also the best exercise period for the human body. Regular running can also delay aging. In order to release stress, people are generally not very busy at night. After a day's work, they all want to relax themselves. At this time, they can get together with three or five friends in fun run, which can not only eliminate the pressure of working during the day, but also enjoy the night view of the city. In fun run, the stress during the day will be forgotten, and the reason for fun run to decompress comes. Fun running can improve sleep, and running can promote blood supply and oxygen supply to the brain. After the fun run, go home and take a hot bath to relax, and the quality of sleep at night will naturally improve. Attention, it is best to finish running one hour before going to bed!

Interesting running, little advice!

1: Choose a familiar road and run together!

Choose a well-lit and familiar route, and try not to run in remote places with poor light. It is best to choose gyms, campus runways and other closed places for safe operation. For safety reasons, it's best for girls to run with more than two people.

2. Don't wear headphones and pay more attention to the surrounding environment.

If you are on a city road or in fun run Park, don't wear headphones to listen to music. Improve the vigilance of the surrounding environment. Avoid personal safety accidents.

3. Choose colorful running equipment.

The light is very dark at night. To be on the safe side, it is suggested to wear light or bright clothes such as fluorescent color, white and green when running at night to improve the night recognition ability.

4. Don't be too late in the fun run.

The end time of fun running should not exceed 2 1, which can not only ensure safety, but also avoid the mental excitement caused by running and affect sleep quality. Don't go on an empty stomach, run for fun. It's best to start 40 minutes after dinner.

5. Don't have an empty stomach before running.

The suggestion is to rest for 40 minutes after dinner before starting running. In order to avoid stomach cramps during running, exercise immediately after eating for a long time will lead to gastroptosis and affect your health.

6. After the fun run, you should strictly control your diet.

Don't eat too much after a fun run, so as not to increase the burden on your stomach at night. You can simply add some energy. Such as bananas, yogurt and so on. Don't drink ice water after you finish, and don't take a shower immediately. Don't drink ice water after running. So as not to cause gastrointestinal discomfort.

rope skipping

As the lowest threshold home fitness exercise, skipping rope needs to pay attention to methods if you want to jump out! The following is a summary of the advanced course of skipping rope in the first month. Beginner sisters can punch in!

The first week (30 minutes a day)

Warm-up stage: 100 jump rope +30 opening and closing jumps! Heart rate increase: 65438 jump rope +000+30 crotch high five! Aerobic fat reduction: jump rope 100+ kick 30! Maintain fat burning: run in situ for 60 seconds, with a period of rest 1-2 minutes, and repeat the above steps for 2-3 times.

The second week (30 minutes a day)

Warm-up stage: 200 skipping ropes +40 opening and closing jumps! Heart rate increase: 200 skipping ropes +40 high-fives! Aerobic fat-reducing jump rope after 200+ kicks 40! Maintain fat burning: run in situ for 60 seconds, with a period of rest 1-2 minutes, and repeat the above steps for 2-3 times.

The third week (40 minutes a day)

Warm-up stage: 200 skipping ropes +40 opening and closing jumps! Heart rate increase: 200 skipping ropes +40 high-fives! Aerobic fat reduction: 200 skipping ropes +40 back kicks! Maintain fat burning: run in situ for 60 seconds, with a period of rest 1-2 minutes, and repeat the above steps for 3 times.

The fourth week (50 minutes a day)

Warm-up stage: 250 skipping ropes +40 opening and closing jumps! Heart rate increase: jump rope 250+ crotch 40 palms! Maintain fat burning: run in situ for 60 seconds, cycle: increase muscle strength according to your own situation, train skipping, warm up and stretch.

Warm-up exercise: wrist and ankle movements for 30 seconds, arms holding wreaths horizontally for 30 seconds, knees bending for 30 seconds, and neck encircling for 30 seconds. The above actions can be repeated 2-3 times!

Stretching exercise: stretch the shoulder for 30 seconds, stretch the neck for 30 seconds, stretch the back of thigh for 30 seconds, and stretch the back of calf for 30 seconds. The above actions can be repeated 1-2 times.

Precautions for skipping rope!

1, the frequency is 80-90 per minute, and the effect will be better.

2. Skipping rope must be warmed up and stretched.

Don't jump rope after dinner.

Don't sit down immediately after skipping rope. Walk slowly 10 minutes.

5. When skipping rope, inhale through the nose and exhale through the mouth to avoid suffocation.

6. When skipping rope, the upper body is upright and the knees are slightly bent. Don't press your knees.

7. Skipping rope is not recommended for friends with too large a base.

8, skipping rope will stovepipe, provided that the stretch is enough.

3. Maintain the follow-up courses

Recommend some videos that you often practice! !

Anna stood for 20 minutes for high-intensity interval training.

When time is tight, my first choice will always be HIIT, which is efficient and refreshing! ! 20 minutes can basically consume about 170, which is suitable for people with a little sports foundation. A set is still a bit tiring, and there are many squats. The action arrangement is reasonable, and it will not be repeated. In the remaining 30 seconds+10 seconds, each movement can basically maintain a high heart rate.

Anna's 40 Minutes Body Dumbbell Strength Training

If you train at home, you rarely go to specific courses (lazy). This course is comprehensive and can be solved at one time. The first half of the hip and leg, the second half of the chest and back+arms, 50 seconds of exercise+10 seconds of rest, I am still a little tired in the first half of 3KG, and the second half of arm training will be easier for me.

Pamela 10 Minute Black Boy Abdominal Abuse Challenge

Useful, that is, I don't want to live after doing it. It is not difficult to go to work.

Eleni40 Minutes Pilates Training

Unexpected comfort after the event! I didn't concentrate on pilates. Before this class, I will use it to recover after I get sick. Now I will take it out to practice on my rest day or when I am in a bad state. Super comfortable after finishing!

Seemingly simple movements also have some requirements for the core, and the intensity is not very great. Doing it at night can also be Pamela's stretching course.

I'm too lazy to pull it myself. Someone has to carry it. This stretch is quite complete and the subtitles are super cute! !

That's the exercise you can do at night! I hope I can help all my friends! Remember to stretch after exercise! ! Xiao Yi Xue Jie helps you answer online! !