Traditionally it is considered that the best time for exercises and sport is a morning.
However it is possible to train at any time, and some sets of exercises are even specially intended for their performance by evening, before withdrawal for sleeping.
Whether it is possible to do physical exercises before going to bed?
First of all, it is necessary to select correctly exercises for occupations day in the evening. Work with weighting compounds, run, exercise machines — all this is better to transfer to the first half of day. It is appropriate to practice the yoga, static exercises on an extension weakening and respiratory gymnastics in the evening.
Whether you know? Scientists consider that for definition of the best time for occupations physical exercises it is necessary to be guided by own libido. Time of day for which the person most often has a desire to make love and is optimum for a training.
At a training before going to bed exist both pluses, and minuses therefore it can suit not all.
Advantage
is spoken well that it:
- helps to get rid of the nervous and physical loadings received in the afternoon: removes muscular stress, releases a brain and prepares an organism for good rest;
- does not demand entering of amendments into a day regimen — in the evening, as a rule, it is much simpler to find a spare half hour for warm-up, than in the morning when every minute on the account;
- is an optimal variant for safe weight loss: any physical exercises improve metabolism, helping an organism to get rid of the excess calories received during the day quicker;
- warms up the joints and muscles which stood in the afternoon (first of all it concerns office workers spending much time sitting at a desktop);
- improves the general emotional condition of an organism;
- increases quality of sleep, especially its deep phase which provides to an organism good rest (slight physical fatigue, unlike a moral overload, is safe, but very effective insomnia medicine).
Whether you know? The physical activity during the day helps to get rid of such unpleasant phenomenon as snore and also prevents development of pathology at which in a dream the breath is weakened owing to what work of blood and cardiovascular systems is broken (a so-called syndrome obstructive apnoe a dream).
Contraindications and harm
Before going to bed it is possible to carry the following to negative factors of trainings:
- it is the best of all to play sports on a hungry stomach therefore it is necessary to choose optimum time when the training begins and to manage to have supper. Charging saves from the similar choice in the morning;
- evening trainings should not be too intensive, otherwise superheated muscles and the speeded-up blood circulation will not allow the athlete to fall asleep for a long time, and it means that at night the organism will not receive good rest.
It is important! In order that evening trainings were effective, they have to come to an end with the calming procedures: swimming in the pool, walk or, as option, the warm weakening shower.
Set of exercises to get enough sleep
The most successful sets of exercises which not only are suitable for evening charging are given below, but also are very useful to those who suffer from insomnia or, waking up, does not feel like the holidaymaker.
The weakening gymnastics
Interferes with very often good dream constraint of muscles.
Learn about the best asanas for a healthy sleep.
Completely such exercises will help to relax them:
|
payment order No. |
Exercise |
Starting position |
Technology of performance |
Number of repetitions |
|
1 |
Pandiculation |
Standing. Hands are raised over the head, slightly got for the head. Legs are a little placed in the parties. |
To begin with a deep breath. Then, without exhaling, it is necessary to strain all muscles of a body, being extended to finger-tips of hands and rising on toes. Having been late in such situation for 5 — 6 seconds, to exhale and relax slowly. |
3 times |
|
2 |
Side extension |
Standing. Hands freely hang down along the case, a leg together. |
To begin with a deep breath. Later, on an exhalation, the right leg to make a big step forward, having as much as possible bent it in a knee. Remaining in attack, to put the right elbow on a knee of the right leg, and the left hand as can be extended stronger forward. To remain in the stretched situation for 10 seconds, having felt as all side muscles stretch. To return to a standing position, again a deep breath and on an exhalation to repeat exercise at first in the same party, and after the set number of times — in another. |
On 3 times in each party |
|
3 |
Twisting (kalachik) |
Sitting on a floor. Legs are extended forward, hands freely lie palms on a floor of a trunk on each side. |
To make a full-fledged breath, having filled with air a stomach and lungs. Pushing out from itself air, to tighten the right knee to a breast, to clasp it with two hands, pressing to itself. At the same time to make a case turn to the left, feeling as side muscles stretch. To keep in the provision of kalachik of 10 seconds, then to return to an initial position and to make a deep breath. To repeat the put number of times in one party and only then to change a leg. |
On 3 times in each party |
|
4 |
Inclination sitting forward |
Sitting on a floor. Direct legs, are moved widely apart in the parties, hands freely lie palms on a floor before themselves. |
After a full-fledged breath, on an exhalation it is necessary to incline slowly and consistently the case forward, crossing hands as though pacing. In this exercise it is very important not to bend legs in knees, it is better to bend down not so low, but to make everything correctly. It is very useful for relaxation of muscles of a back. Having walked 10 seconds, to straighten a back in vertical position, to make a breath and on an exhalation to repeat. |
3 times |
|
5 |
Longitudinal bend |
Sitting on a floor. Legs are cramped together, knees are a little bent, a back ideally direct, hands lie cases on each side. |
After a full-fledged breath, on an exhalation to develop socks of legs to itself and, having slightly moved forward, but keeping a straight line back, to undertake hands socks of legs. Legs at the same time have to remain weakened, hands, a back and socks stretch. To be late in the provision of a bend for 10 seconds, on a breath returning to an initial position. On an exhalation to repeat exercise. Ideal performance of a longitudinal bend becomes with direct legs, but very good extension is for this purpose necessary. |
3 times |
|
6 |
Knee to a breast |
Lying. Legs together, hands freely lie along a trunk. |
We take a full-fledged breath. Slowly exhaling, we bend the right leg in a knee and we tighten it to a breast, having clasped a knee with a hand, as at a longitudinal bend. We detain a position for 10 seconds, then we return a leg in an initial position, we take a breath and on an exhalation we repeat. |
On 3 times each leg |
|
7 |
Extension of popliteal sinews |
Lying position. Legs are shifted in parallel, bent in knee joints, hands are relaxed, lie along a body. |
To begin with a full-fledged breath. On an exhalation to raise both legs up at right angle to a trunk. To clasp with hands legs at the level of calves and to try to bring up them as it is possible closer to a breast, having focused on how at the same time muscles of popliteal sinews stretch. This group of muscles very seldom receives loading during usual movements therefore exercise is very useful for an extension and relaxation. In 10 seconds to lower legs, to inhale deeply, on an exhalation to repeat. |
3 times |
|
8 |
Pumping of the top press |
Lying position. Legs are shifted together, in parallel to each other, knees are bent, hands parallel to the case lie on a floor. |
To begin with a full-fledged breath. Together with an exhalation to raise the case over a floor, extending hands up and trying as it is possible to be tightened above to finger-tips. Having been late in the top point for 10 seconds, to return to a prone position, to inhale deeply and on an exhalation to repeat. |
3 times |
|
9 |
Star |
Lying. Legs are shifted, completely straightened, hands are a little divorced in the parties, lie freely. |
To begin with a full-fledged breath. Together with an exhalation to throw a direct right leg for left, extending it on diagonal it is as far as it is possible. In parallel with this movement to raise the right hand up and to deploy a little the case towards the right hand. To be recorded in a diagonal extension for 10 seconds, then to return to a prone position, it is good to inhale all diaphragm and together with an exhalation to make the same sequence of movements. After performance of the set number of times to make the same actions upside-down. |
On 3 times in each party |
|
10 |
Shavasana |
Lying position on a back. Hands are turned by palms up, located from the case on each side. |
It is the most pleasant asana (pose) in yoga. It is necessary to achieve full relaxation of all muscles and absolute silence in the head. It is simple to lie and have a rest. |
According to classical yoga, in the shavasena it is necessary to spend 1/6 general times of a training. The complex is calculated approximately for 15 minutes, thus, we have a rest about 2.5 minutes. |
The given exercises can be interchanged the position, supplemented and varied, but it is better to construct a complex so that it was not necessary to change constantly a sitting position for lying and vice versa. Moving from a vertical starting position to horizontal, we tune the body into the future rest.
Whether you know? According to the standard data, the normal person cannot physically do without dream more than three days. However there are certain mental pathologies allowing to expand considerably this framework. In the Guinness Book of Records several unique cases of long wakefulness among which absolute superiority belongs to American Robert MakDonald are recorded. This person did not sleep eighteen days and twenty one more hour!
Breathing exercises before going to bed
The correct breath — guarantee of effective work of all organism. To learn it is correct to breathe — very important. All are devoted to it known respiratory gymnastics.
Similar exercises do not assume intensive physical activity, moreover, as a rule, promote relaxation therefore are suitable for occupations in the evening, before going to bed. It is also worth noting that such program can be also applied for disposal of excess weight. To adjust breath on a full-fledged qualitative dream, it is possible to use one of offered below the technician. They have the different level of complexity therefore to choose for themselves suitable everyone will be able.
Important! Jill Johnson and Childers Greer — authors of the most known complexes of respiratory gymnastics for weight loss — proved that only due to the correct breath it is possible to reduce the volume of problem zones of the body by 2 — 3 sizes. Oxygen is more effective remedy of combustion of fat, than diets and power loadings so persons interested to lose weight should concentrate on the correct breath.
|
Name of the technology of breath |
Complexity degree |
Than it is good |
As it is carried out |
|
Progressive relaxation |
Low |
Promotes fast removal of tension from all groups of muscles. It is carried out lying, directly before falling asleep. In ideal option has to come to an end with falling asleep. |
It is necessary to breathe slowly and deeply. The breath is taken through a nose, exhaled — through a mouth. Between a breath and an exhalation it is necessary to hold the breath for 5 seconds. At this time to try to present that toes, then all foot, the lower part of legs, hips, a stomach and so on, up to the top — are poured by lead weight, such that the body is literally pressed into a bed. |
|
Lower (belly) breath |
Low |
It is directed first of all to calming nerves, but not to relax a muscle. Suits those who after emotional day of work continue to solve production problems and cannot distract from thoughts of work in any way. Also allows to reduce arterial blood pressure and to reduce pulse rate (well to practice to women in the period of a menopause). |
The nose needs to be made very deep breath so that the thorax remained motionless, and air kind of inflated a stomach. To exhale through a mouth. It is necessary to breathe slowly, the breath and an exhalation in total have to take about 1 minute. Exercise is carried out not less than 10 times. |
|
Equal breath (Vritti) |
Low |
As well as the lower breath, helps to distract from disturbing thoughts and to relax a brain before going to bed. |
It is carried out in a sitting position. The body has to be completely relaxed, a back — ideally direct. The essence of the equipment is that time of a breath and exhalation have to coincide completely. It is necessary to count slowly about himself, to inhale a nose, to exhale through a mouth. The more slowly there is a breath, the effect is higher. |
|
4 — 7 — 8 |
Low |
Activates parasympathetic nervous system, than dulls brain activity and relaxes muscles. Is excellent insomnia medicine, including in case of sudden awakening in the middle of night. |
At first it is necessary to exhale slowly all air through a mouth. Now into four accounts (it is necessary to consider very slowly) deeply to inhale a nose. To continue to count up to eleven, without exhaling (the delay occurs on seven schyot) then with whistle to let out the air from lungs through a mouth, doschityvy to twenty nine (the exhalation passes for eight schyot). To continue to inhale and exhale on a system up to full falling asleep. |
|
The operated visualization |
Average |
Is suitable for full relaxation, optional before going to bed, it is possible to use exercise at any time when it is necessary to make a pause. |
The equipment is very simple, but to achieve its correct performance at once it will not turn out. The point is that is necessary, having closed eyes and having adjusted breath on an equal and slow rhythm, to transfer itself to the place where it is good and quiet — on the sea coast, to the forest, etc. For a start it is possible to help visualization by a suitable soundtrack (rustle of waves, shouts of seagulls, singing of birds) or just good weakening music. |
For maintenance of a body in a tone it is possible to use any time of day. But, if the morning exercises have to be directed, first of all, to cheering up and filling an organism with energy for all day, complexes for evening exercises should be selected so that to bring a body to the weakened state and to ensure healthy and sound sleep.
Most effectively this objective can be achieved by means of the sparing extension and respiratory gymnastics.