Insufficient chronic sleep can lead to obesity exercise health management artists teach you how to "naturally thin"

As long as you lie down, you can lose weight, perhaps the dream of every fat man. Recently, Chen Wanjing, a sports health manager of the Health Management Center of the Sichuan Academy of Medical Sciences of Sichuan Provincial Academy of Medical Sciences, said in an interview with the People's Daily Online that a reasonable sleep time can help lose weight, and lying down can indeed become thinner.

Chen Wanjing said that the situation of overweight obesity in my country is severe. Ultra -weight obesity is also an important risk factor for chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes and various cancers.

"Insufficient chronic sleep may lead to obesity. When the sleeping time is less than 6 hours per night, the probability of gaining weight will greatly increase." Chen Wanjing introduced that lack of sleep will change the level of human hormone levels and break the balance of appetite regulating hormones, resulting in leverin elegance Reduce the rise of stomach hunger hormones and increase the sense of hunger of the human body. At the same time, it will also inhibit human immunity, which is equivalent to turning off the "switch" of the human body burning fat. In addition, it will change the brain's reward system, making people more likely to comfort the fatigue by overeating.

"Sleeping plays a very important role in health. You should maintain regular sleep habits as much as possible. Don't sleep too little, and don't make up for it after staying up late." Chen Wanjing reminded.

For people with poor sleep, Chen Wanjing suggested that stretching is a good training in fitness, which can not only relax the bones, but also relieve physical fatigue, and has a good auxiliary effect on sleeping. She recommended the following stretching movements before going to bed to help everyone relieve fatigue and promote sleep.

01. Cat stretch

Possented, hold your knees on the ground, arch the back, lower your head; sink your chest, raise your head, and feel the stretching and squeezing of the spine. Pay attention to exhaling when the back of the arch, and inhale when collapsed.

02, abdominal stretching

Lie lying down, the legs are tightly ground, and your hands are supported with both hands to feel the stretch of the abdomen. Pay attention to breathing evenly throughout the process.

03. Sitting legs stretch

Sit, straighten your left leg, bend your right leg on the inside of the left thigh, your waist straight, lean forward to touch your toes with your hands, and feel the thigh's back stretching. Keep your breath evenly and exchange the opposite side.

04. Turn on your back

Lie on your back, stuck the back and shoulders on the ground, and straighten your hands on the horizontal level; raise your left leg to step on the ground, straighten your right leg, and turn your head to the left when your hips rotate to the right. Breathing uniformly and feel the extension of the spine. Exchange the opposite side.

05, abdominal breathing

Lie on your back flat, put your hands on the abdomen's belly button, relax the whole body, inhale, expand the abdomen outward, keep the abdomen up, keep it for 1 second; exhale, shrink the abdomen inward, keep the chest unchanged. Pay attention to the deep and slow breath, the nose inhale, and the breath of sucking for about 15 seconds.

Source: People's Daily Online

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