Don’t stay up late! Don’t stay up late! Don’t stay up late!
How many people strictly control calories during the day and exercise with high intensity.
At night, holding a mobile phone and staying asleep, strive to be the champion of staying up late.
I have been wondering, why are you not thin? ? ?
Staying up late to gain weight is just like this, it has destroyed too many people’s way to lose weight invisibly!
Today Shugui will tell you-
when you are not exercising, the energy supply ratio of fat is the largest.
In other words, when you are sleeping, the energy your body needs is mainly provided by fat.
Conversely, if you often stay up late, you are at a very high risk of getting fat.
This is not alarmist. The National Center for Biotechnology Information had been a “sleep deprivation experiment” stands for “Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain”. The translation is “The effect of lack of sleep on total daily energy expenditure, food intake and weight gain”.
The researchers found 16 people with an average age of 22, 8 men and 8 women, conducted a 14 to 15-day hospitalization study, and quantified 5 days of insufficient sleep (equivalent to a work week) and adequate The effect of sleep on weight.
Sufficient sleep is 9 hours, and insufficient sleep is 5 hours. Everyone strictly follows this standard.
In addition to sleep, they were also required to eat all meals prepared by the CTRC Nutrition Center and to perform low-intensity stepping training for 20 minutes twice a day to simulate daily physical activities other than CTRC.
After a test cycle, the results were disastrous.
Researchers have found that lack of sleep can increase total daily energy expenditure by 5%. However, energy intake, especially in the evening after dinner, exceeds the energy required to maintain energy balance.
The end result is that the weight of all participants in the experiment increased by 0.82 ± 0.47 kg on average.
To put it bluntly, just staying up late and not getting enough sleep makes everyone at least two catties of meat.
This is only two weeks. Think about how long you have stayed up late.
Considering that many friends may have difficulty falling asleep.
Today, Shugui gave you Amway a set of stretching exercises before going to bed to help you sleep well.
In the first kneeling posture,
first kneel naturally on the yoga mat and adjust the arrangement of your “cervical spine”, “thoracic spine” and “lumbar spine”.
Keep them in a straight line.
Exhale, arch your back and stare slowly between your legs.
The next one is amazing. If you look closely, you will find that I am the reverse of the “cervical spine”, “thoracic spine”, “lumber spine” and “pelvis”.
It’s not a jerky one, just reverse it directly, this spine dissociation technique will make you relax very efficiently.
In the kneeling position, the baby pose adjusts slightly so that the backs of your feet are against the ground.
Inhale and exhale while feeling the spine fold forward, without touching the elbow.
At the bottom of the action, the chest falls on the knees, and the breath is drawn on the back to give you the details.
Action 3: Stretching cross-legged
first, straighten your legs together, split your legs, and hold your right foot against the root of your left thigh.
Inhale, palms facing each other, and exhale, bending your spine forward, grabbing your left toe.
Inhale, slowly roll back the spine section by section, returning to its original position.
Change to the other leg and repeat.
Before lying down, hold the palms of your hands on the back of your thighs and lie down slowly.
The point is here. Lower the cervical spine, thoracic spine, and lumbar spine one by one. Don’t let the whole person fall like a collapsed bridge. You have to lower it a little bit.
Straighten your legs, lay your hands flat, clean up, and officially come to the corpse lying session.
Breathe evenly and lie down how comfortable.
As long as you lie down peacefully, a rainbow will appear in front of your sight.
At this time, you may have a flashback.
Don’t worry, this is only temporary. Enjoy this last peace.
Finally, the same sentence.
It is much more useful to develop a good life habit than to exercise in the gym every day.
Quit staying up late, should be ranked in the top three good habits.