You can lose weight even while lying down. The most comfortable way to lose weight in winter.

　　In this autumn and winter when we will soon be unable to stretch out our hands or move our legs, wanting to lose weight feels like a luxury. I can only comfort myself, "How can I survive the winter without fat?" But in fact, did you know that the lazier you are, the thinner you are?

　　You can lose weight even while lying on the bed

　　On days when the heating is not available, I want to get into a warm bed when I get home from get off work. Have you ever noticed that you are getting more and more fat on your waist if you have been doing this for a long time? So don’t miss these exercise Core muscle movements.

　　While lying on the bed watching TV, keep your legs flat on the bed and then lift them up as high as possible, keep them flat for 5 seconds, and repeat 5 times.

　　Want to slim down your legs? Yes. Lie flat on the bed, bend one leg slightly, straighten the other leg, use the strength of your waist to lift your buttocks and straight leg, hold it in the air for three to five seconds, then recover, and switch to the other leg. Repeat 5 times for a total of 5 sets.

　　Stretching can help you slim down your arms. Don’t rush to retract your arms after stretching. Instead, flatten your arms and turn them in a clockwise circle.

　　Utilize unused yoga mats

　　You don’t have to be on the sofa to watch TV, you can just lay out a yoga mat. Don't leave it unused!

　　Mountain running to train your core

　　Straighten your arms, place your palms on the ground, draw your knees toward your chest, and straighten your back.

　　Eliminate the "little handles of love"”

　　In an inclined plank support position, the left arm supports the upper body and the left leg is bent; the right arm is stretched upward while the right leg is naturally straightened, and the right arm and right leg are drawn toward the chest at the same time. Repeat 10 times for the other side.

　　Support your body with your arms shoulder-width apart, kneel on the yoga mat with your knees, straighten your right leg, then rotate 90 degrees counterclockwise, and then draw inward to touch the elbow, do this once for a total of 10 times, then switch to the other side.

　　Lie on the yoga mat, retract your arms and lay them flat on your chest. Straighten your legs naturally and then slowly raise them at a 45-degree angle. After a two-second pause, bend your knees and keep your calves perpendicular to the ground for another two seconds. Repeat this action 10 times.

　　Create a sexy "thigh gap"”

　　Lie on the yoga mat with your whole body relaxed, and clamp a sofa pillow between your legs as tightly as possible. Then lift your legs up together, stay in the air for 5 seconds, and then lower them. Repeat this action 10 times.

　　Precautions for exercise and weight loss

　　1. Supplement some protein before exercise

　　Protein can instantly increase the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before your workout, such as egg , sesame seeds, walnut kernels, etc., then with the same weight lifting exercise, your load capacity will be improved, and your body will naturally burn more calories than usual. However, the time between eating and exercise should not be too close.

　　2. Sports should be diverse

　　Doing the exact same exercises every time you go to the fitness center, with the same amount of exercise, will burn less fat each time. This is why every time you lose weight, the initial effect is better. If you choose jogging today, you should try aerobics or swimming tomorrow. The most important thing is to change it regularly to give the body different stimulation, and the calories consumed will also rise sharply.

　　3. Maintain training intervals

　　People need to exercise continuously for more than 40 minutes before fat will begin to burn. The best way to lose fat is to exercise for as long as possible. Try interval training, breaking your exercise plan into chunks and resting before exercising. For example: practice on the exercise bike at a speed of 7 km/h for 2 minutes, then practice at a speed of 5 km/h for 2 minutes, then return to 7 km/h, and practice this for 45 minutes.

　　Four, healthy Eat properly

　　Eat more vegetarian food and less meat and starchy foods, but do not go on a diet too much, otherwise it will harm the body. It is recommended to use a combination of cassia seeds, poria, black oolong and other formulas to make Juewu Decoction. Poria can strengthen the spleen and stomach and protect the liver. Regular drinking of Juewu Decoction tea does not affect diet and physical health, and can also help remove fat and detoxify, which can achieve twice the result with half the effort.

　　5. Warm up before exercise

　　The consumption of fat requires a long process. When you feel your whole body getting hot and sweating slightly, your fat has just entered the burning state, and this process takes 15 to 20 minutes, which is the warm-up. To put it simply, you ride a bicycle for 30 minutes, but the first 20 minutes are "waste training". Do some strength training first. Muscles are the body's heaters. You can complete the warm-up in 10 minutes. In this way, when you start riding a bicycle, you will be burning fat throughout the process.

　　6. Exercise in the morning

　　Fat is something that bullies the weak and fears the strong. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are full of energy, it will have no escape. Sports scientists believe that exercising in the morning can keep your metabolism at a higher level throughout the day. The more energetic your body is, the more calories it will naturally consume. The air is relatively poor in spring, so exercising after 7 o'clock can avoid the peak of air pollution.

　　7. Concentrate

　　Thoughts are magical, especially when exercising. When doing exercise, you should concentrate. If you exercise a certain part of the body's muscles, then the whole body's attention and feeling should also focus on that part, and the exercise effect will be better. When performing leg exercises, combine the movements and focus on the abdominal muscles and gluteal muscles to increase the strength of these muscles and make your steps firmer and more powerful. (Reference website: Jianke)