Bedtime exercise to maintain good body 睡前小运动 保持好身材 促进好睡眠（推荐分享）
【Sport】bedtimeexercisetomaintainahealthybodyto...
【Sport】 bedtime exercise to maintain a healthy body to promote good sleep good (recommended share)
从今天开始每天睡前给自己留个30~40分钟，做做一些不太激烈的运动吧，不只可以帮助睡眠，而且也有助于帮助一整天的热量做最后的燃烧，每天睡前做，隔天早上起来，会不经意的发现，自己常发胖的地方，也会变得比较瘦哦。Starting today, a day before going to bed to give yourself a 30 to 40 minutes, doing some of the less intense exercise it, not only can help sleep, but also contribute calories a day to help make the final burn, do every day before going to bed, the next morning it will inadvertently find themselves often where fat will become more lean oh.
【1、靠墙抬腿】
把腿伸直靠在墙上，和身体能呈九十度是最好的，麻了就可以放下，不然一直麻下去，会抽筋的哦。这一招对付水肿和白天久站后会產生静脉曲张很有效的方法。
【1，leg against the wall】
Legs straight against the wall, and the body was ninety degrees can be the best, hemp can be put down, or hemp has been down, oh cramps. Will produce a very effective method of varicose this trick to deal with edema and day long stop.
双腿水平的向两边展开，放个十分钟左右即可。
【2，cross lacing method】
Horizontal legs to the sides start to put a ten minutes.
脸 朝上，躺在床上，双手放在两侧，手掌朝下，双脚伸直举起后，尽可能用力伸直并往外侧打开后并拢。并拢时脚部要如上图一样交叉，做互相挤压大腿内部肌肉的动 作，来回做30-50次就会很累，有效果了。更多减肥狠招这一招可以消除大腿很难瘦到的内侧赘肉，而且不常运动到的内侧肌会比较结实。双腿打开并拢的速度愈快愈好，不 过一定要量力而为哦，可以慢慢的加快速度和次数，避免腿和腰会受伤。
【3，Scissor movemen】
Face up, lying in bed, his hands on both sides, palms down, legs straight after the lift, straight and hard as possible to open posterolateral together. To the above chart when the feet close together like a cross, do squeeze each other inside thigh muscle movements, back and forth 30-50 times will be tired to do with the effect. More weight loss Henzhao this trick can eliminate inner thigh hard to lean to fat, and seldom move to the inside of the muscle will be relatively strong. Legs open and close together, the faster the better, but we must live within its means Oh, you can speed up slowly and the number of legs and waist will avoid injury.
平躺时加上双脚弯曲，打开和肩同宽，臀部慢慢向上抬起，而且要呈夹紧的状态，臀部维持上抬约5秒，能持久一点最好，慢慢再放下屁屁，回到原本的动作，再重复。这招其实就是用力把屁屁夹紧紧的，屁屁的肉肉都会很往中间集中，这样一来，不只变小，还会变俏哦。
【4，lean pretty hip】
When combined with legs bent flat, open, and shoulder width, hips and slowly lifted up, but also to show the state of the clamp, hip maintain elevation of about five seconds, the best that can be sustained, then slowly down the ass back to the original motion, and then repeat. This move is actually hard to clamp tightly ass, ass fleshy will be very concentrated towards the middle, so that, not only smaller, but also become pretty oh.
身边平躺，双腿朝上抬起，尽量向上提高，用手掌撑住腰部，手肘保持弯曲九十度，双腿朝正上方做踩脚踏车的动作。
【5，air bicycle】
Lying around, lift up your legs, try to raise up, grabbed the waist with palms, elbows bent at right, just above the legs do the treadmill toward action.
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