內幕人: 睡前

必學的睡前床上瘦身翹臀操!!!不會吧？效果竟然這麼好？！

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第一步：抬升式</span></b><br />
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1.首先平躺下來，雙手自然放在身體兩側，隨後用左腿支撐著身體盡可能地抬起，右腳保持彎曲狀態，保持5秒；</span><br />
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2.然後再慢慢下放，恢復平躺狀態，保持5秒；</span><br />
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3.用右腳支撐地面，讓身體盡量抬高，左腳保持彎曲狀態，保持5秒；</span><br />
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4.恢復平躺。</span><br />
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第二步：側抬腿</span></b><br />
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1.靠左側躺下，把你的左手枕在頭部下方，右手放在胸前；</span><br />
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2.要盡可能使身體保持筆直；</span><br />
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3.將右腳用力往上抬起，其他部位保持不動，堅持5秒；</span><br />
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4.恢復原狀，再靠右側做多一次動作。</span><br />
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第三步：翻轉式</b></span><br />
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1.選擇左側臥姿，把左手繼續枕在頭部下方，右手放在胸前；</span><br />
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2.上半身保持筆直，下半身膝蓋微微彎曲；</span><br />
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3.將右腳盡量向後45°角方向拉伸，其他部位盡量保持不動，堅持5秒鐘；</span><br />
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4.恢復原狀後換右邊再做一次；</span><br />
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第四步：抬臀式</span></b><br />
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1.採用平躺的基本姿勢；</span><br />
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2.膝蓋保持彎曲，雙手伸直向外攤開；</span><br />
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3.用腰部力量將臀部盡可能地抬高，其他部位保持不動，堅持5秒；</span><br />
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4.恢復原來的平躺姿勢；</span><br />
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第五步：俯臥撑抬腿式</span></b><br />
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1.面朝地面，用雙手掌心和雙腳腳尖撐住地面，把身體抬起；</span><br />
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2.身體要繃直，盡量拉成直線，尤其是背部；</span><br />
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3.抬起左腳，讓膝蓋盡可能靠近腹部，保持5秒；</span><br />
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4.恢復原來的姿勢，換右腳再練習一次。</span><br />
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這5步動作，只要每週練習一到兩次，堅持把五步動作標準地完成，就能讓你擁有修長的美腿和緊實的臀部！</span><br />
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必學的睡前床上瘦身翹臀操!!!不會吧？效果竟然這麼好？！

第一步：抬升式 1.首先平躺下來，雙手自然放在身體兩側，隨後用左腿支撐著身體盡可能地抬起，右腳保持彎曲狀態，保持5秒； 2.然後再慢慢下放，恢復平躺狀態，保持5秒； 3.用右腳支撐地面，讓身體盡量抬高，左腳保持彎曲狀態，保持5秒...

女人每晚堅持3分鐘,會舒服死

動作, 瘦腰, 瘦腿, 睡前 15:58

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<b><span style="color: #444444; font-size: large;">睡前7個動作，讓自己瘦下來，做職場完美女人</span></b><br />
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動作要領：馬步樣式向下蹲起</div>
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<b><span style="color: red;">「攻擊」目標：瘦腿</span></b></div>
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動作要領：平躺床上，雙手反拉</div>
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<b><span style="color: red;">「攻擊」目標：瘦腰</span></b></div>
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動作要領：腳張開與肩同寬，雙手向上</div>
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<b><span style="color: red;">「攻擊」目標：瘦腰</span></b></div>
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動作要領：平躺床上，雙手伸直，腳彎曲抬起。</div>
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<b><span style="color: red;">「攻擊」目標：瘦腰</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6AzPLD_CdDRc9acksqPL_2a0Oh8qMPsSdlwC0oK4AD-KZWDWOdsmamf1Tj3Ze1GGZbUq3Sd_2FaJwjanPMGLEWbN8pvJbRPJYDcN049LusWAJOhzPwxmGuhpNSUfZFVeeyPq1RJ-ESDtu/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6AzPLD_CdDRc9acksqPL_2a0Oh8qMPsSdlwC0oK4AD-KZWDWOdsmamf1Tj3Ze1GGZbUq3Sd_2FaJwjanPMGLEWbN8pvJbRPJYDcN049LusWAJOhzPwxmGuhpNSUfZFVeeyPq1RJ-ESDtu/s1600/4.jpg" /></a></div>
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動作要領：平躺床上，雙手伸直，腳伸直抬起。</div>
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<b><span style="color: red;">「攻擊」目標：收緊小腹肌肉</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYPugqAAJ9xq0sS45bW8pOa8n5rtQm8JFYTHaJ52Ujm_ElDXjWWVTi-LpWYQLuBME3-fCs7RgAgD0kf_F_kfFOl9EvhOKy8X-NwjzeqPbIOMSEGX4pwmKO-5csWoPScH9XQmIGwuYGOR30/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYPugqAAJ9xq0sS45bW8pOa8n5rtQm8JFYTHaJ52Ujm_ElDXjWWVTi-LpWYQLuBME3-fCs7RgAgD0kf_F_kfFOl9EvhOKy8X-NwjzeqPbIOMSEGX4pwmKO-5csWoPScH9XQmIGwuYGOR30/s1600/5.jpg" /></a></div>
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動作要領：躺在床上或是地板上，右肘支地，側身抬放左腿，三分鐘后換腿。</div>
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<b><span style="color: red;">「攻擊」目標：瘦腿</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib6Y4w6qZc5aLaahpEpS7U2bLY3wrgpt-SsCaBde2N8LCs8PXp6BXzPEEcLERMC2yEWYywh-zrqvIZQhB1FzYQFoGgaKHTqiEViWksIE4IrmkHPqaZjqFrbj8h_tYLwPB_3s8KmUfs5IDO/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib6Y4w6qZc5aLaahpEpS7U2bLY3wrgpt-SsCaBde2N8LCs8PXp6BXzPEEcLERMC2yEWYywh-zrqvIZQhB1FzYQFoGgaKHTqiEViWksIE4IrmkHPqaZjqFrbj8h_tYLwPB_3s8KmUfs5IDO/s1600/6.jpg" /></a></div>
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動作要領：動作一站直，將上體90度左右扭曲。</div>
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<b><span style="color: red;">「攻擊」目標：瘦腰</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCYQBvYrbNB8TnH1B22hr5xLuAnm1Qab6QYFLgT84J9ytPo4U9tqkzz8mWqTnLkheYSSiGrl-STeTcPr-FteHoTitfaYBCICbAfVMtmqkjzDs0kuEaB-MTnWSz72DbRVCg9nWFU12OHmAw/s1600/7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCYQBvYrbNB8TnH1B22hr5xLuAnm1Qab6QYFLgT84J9ytPo4U9tqkzz8mWqTnLkheYSSiGrl-STeTcPr-FteHoTitfaYBCICbAfVMtmqkjzDs0kuEaB-MTnWSz72DbRVCg9nWFU12OHmAw/s1600/7.jpg" /></a></div>
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<b><span style="font-size: large;">以上七個動作,每個動作三分鐘,堅持下去你就能看到效果</span></b><br />
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女人每晚堅持3分鐘,會舒服死

睡前7個動作，讓自己瘦下來，做職場完美女人動作要領：馬步樣式向下蹲起「攻擊」目標：瘦腿動作要領：平躺床上，雙手反拉「攻擊」目標：瘦腰動作要領：腳張開與肩同寬，雙手向上 ...

睡前排毒好習慣！要就收藏！只發這一次！

排毒, 睡前 16:02

睡前排毒好習慣！要就收藏！只發這一次！

不讓脂肪堆積，排毒養顏，輕鬆瘦身！一、睡前泡腳腳是人體中離心臟最遠的部位，對血液回流影響很大。睡前用熱水泡泡腳，既解乏，又利於睡眠，還可以瘦身。熱水泡腳可以改善局部血液循環，驅除寒冷，促進代謝，最終達到養生減肥的目的。二、伸懶腰...

教你睡前9招，醒來會排毒瘦身！太神奇了!!

排毒, 瘦身, 睡前 00:10

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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNYTNSp7RDs5_D0vEhiTBQiJnBWyuVT0dnPbuCN2x6dnIAe-P-EZI1rWXPJRN9rnNr7q5WACcp6eTb-nVH1jFf14D-0uR9OnpYwv3DdfAehTInj7jmgnXtG72Am1TLsjfx3yNYbAH3pjI/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNYTNSp7RDs5_D0vEhiTBQiJnBWyuVT0dnPbuCN2x6dnIAe-P-EZI1rWXPJRN9rnNr7q5WACcp6eTb-nVH1jFf14D-0uR9OnpYwv3DdfAehTInj7jmgnXtG72Am1TLsjfx3yNYbAH3pjI/s1600/0.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"> <br />
<b> 睡眠對減肥真的很重要，減肥方法中有不少都跟睡眠密切相關。而在睡前養成一些良好的習慣，可以讓你在睡夢中一路瘦到天亮，醒來就會不一樣哦！<br />
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睡前做點有利于減肥的事，能讓你整夜安眠之余，還可以排毒瘦身。看看都有哪些招數，讓更你更瘦吧！</b><br />
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<b><span style="color: red;"> 一、敲膽經：活血排毒、排水腫</span></b><br />
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<span style="color: #555555;"> 按摩敲打膽經，可以舒經通絡、活血排毒，血液循環快了，身體就會有足夠的能量來排除垃圾，體內的水腫、毒素自然就會去除，按摩敲打的部位就會瘦下去。</span><br />
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<b><span style="color: red;"> 如何敲膽經？</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_2QU6nsN3Lrg97Kr7cDSmBGKUUgUtU7inz3T-kUdARBXCYk0bZrhUdW53pWRwBncK5VzFCw7evpottJACqML4yFS20-pCjUgQoxSmwNnjYo8c7DXccmskT39V3Jp5U9Owmv_5m2lbnIc/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_2QU6nsN3Lrg97Kr7cDSmBGKUUgUtU7inz3T-kUdARBXCYk0bZrhUdW53pWRwBncK5VzFCw7evpottJACqML4yFS20-pCjUgQoxSmwNnjYo8c7DXccmskT39V3Jp5U9Owmv_5m2lbnIc/s1600/1.jpg" /></a></div><br />
<span style="color: #555555;"> 膽經在下肢的巡行路線是沿股、下肢外側中線下行至小趾、次趾之間。有個很容易找到的標志，就是沿著褲子中間的那條線至膝蓋側面處，主要是環跳、風市、中瀆、膝陽關四個穴位。</span><br />
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<span style="color: #555555;">注意：太晚睡的話(晚上11點之后)就別敲了。因為肝膽是表里臟腑，晚上11點后敲膽經容易造成肝臟上火的現象。</span><br />
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<b><span style="color: red;"> 二、推腹減肥：清掃經絡垃圾、減腹部脂肪</span></b><br />
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<span style="color: #555555;"> 不過如果你真沒注意時間，11點后才敲膽經也沒關系，只要再接著做推腹這個動作，那就一樣不會上火。</span><br />
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<span style="color: #555555;"> 推腹法就是通過簡單的手法，幫你清掃經絡垃圾，從而達到舒肝理氣、開胃健脾，補腎養心的目的，這對于情緒病發胖的效果十分有用。</span><br />
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<span style="color: #555555;"> 睡前推腹本身就可以減少腹部和下半身脂肪，因為推腹可以把新鮮氣血帶到腹部和下半身，經絡通了，想不瘦也不行。</span><br />
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<b><span style="color: red;"> 如何推腹？</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbzopsJSGyJTo-yuExjqsbjfSPuXI06ed5-4_CIfL2r20Rg5g7kEe2m2ocT0US5mAqepe44Sp3rcK5_9_RBMtcDGzkNm2XVcmyVcOYzFgYsIvwAKLgvbSyduwzbiyPXH_1Q5FS_pcevpY/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbzopsJSGyJTo-yuExjqsbjfSPuXI06ed5-4_CIfL2r20Rg5g7kEe2m2ocT0US5mAqepe44Sp3rcK5_9_RBMtcDGzkNm2XVcmyVcOYzFgYsIvwAKLgvbSyduwzbiyPXH_1Q5FS_pcevpY/s1600/2.jpg" /></a></div><br />
<span style="color: #555555;"> 最好是躺在床上，先用雙手握拳(用掌跟也可以)，從胸的正中央往肚臍眼下方推過去，只有這一個方向，不要逆推。在推的過程中力度要適中，并同時感覺腹部有無異樣，如此推上10-20次，有硬塊的地方要認真推推，那里很可能是有內脂肪擠壓，推開了也許能瘦一兩斤！</span><br />
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<b><span style="color: red;"> 三、按摩淋巴：瘦臉、分解脂肪</span></b><br />
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<span style="color: #555555;"> 淋巴循環欠佳，會影響身體的排毒機能，容易產生毒素積聚體內與水腫問題。睡前按摩淋巴，可以引導身體排出多余毒素和水分，不僅美容養顏，而且還可以加速分解脂肪，讓你睡醒后發現浮腫不再，身型也會顯得輕盈些。</span><br />
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<b><span style="color: red;"> 如何按摩淋巴？</span></b><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR3MTqTxFTrxydArPdkcn9A51TZYcOEl30lSUUBSKv_-TZaFiM76AuwqDR5u5OOLdwNGSfuQECh59fKxD9SKfbOlNUBtcXFWSGG7EDVV9xNCZLq_dOU48QhGDHOvdcQFKgLZqRlYhn-YY/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR3MTqTxFTrxydArPdkcn9A51TZYcOEl30lSUUBSKv_-TZaFiM76AuwqDR5u5OOLdwNGSfuQECh59fKxD9SKfbOlNUBtcXFWSGG7EDVV9xNCZLq_dOU48QhGDHOvdcQFKgLZqRlYhn-YY/s1600/3.jpg" /></a></div><br />
<span style="color: #555555;"> 淋巴的位置主要集中在股溝和脖子上，因此你可以在這兩處地方用一定的力度按摩3-5分鐘。</span><br />
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<b><span style="color: red;"> 四、電吹風吹肚子：減腰腹的神奇方法</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiEOQ6vX7za99D-teTXSl-081U0vKfoFEmgUbXRecM1xiPEulllThu_vv0G9nKv9nSyvGgDPYVHaF36tfWqew_zA6WNfJ27VB6ryYYGIxRK4oTT-xDgCuYMd6KAZmG_vNbaLn8kJASMSk/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiEOQ6vX7za99D-teTXSl-081U0vKfoFEmgUbXRecM1xiPEulllThu_vv0G9nKv9nSyvGgDPYVHaF36tfWqew_zA6WNfJ27VB6ryYYGIxRK4oTT-xDgCuYMd6KAZmG_vNbaLn8kJASMSk/s1600/4.jpg" /></a></div><br />
<span style="color: #555555;"> 很多人腰腹肥胖因為腹部受寒，脂肪分解不出去而堆積在這里。如果能用風筒在睡前吹熱，就可以把暖流一直帶進被窩，讓身體內在一整夜都溫暖，血液循環順暢，能有效地打擊腰腹積壓的脂肪哦！</span><br />
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<b><span style="color: red;"> 五、提前一小時關電腦 、關手機</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibHws7TkhQdpH7G_CfRgqsw-N_VLT76wfpUMbvxm01cNoLYDcDXHqr45JBSMN0O7Ssfw8Cnq9k4Lj9jYjEr2Hu-mZyNpFYeKmHuQIWz0j3R3wIUr_3uINEKqZhug5TIIQmZb7s5wDm_KQ/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibHws7TkhQdpH7G_CfRgqsw-N_VLT76wfpUMbvxm01cNoLYDcDXHqr45JBSMN0O7Ssfw8Cnq9k4Lj9jYjEr2Hu-mZyNpFYeKmHuQIWz0j3R3wIUr_3uINEKqZhug5TIIQmZb7s5wDm_KQ/s1600/5.jpg" /></a></div><div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzVPv9WEDI4Q2FEXFkKwhZyua6Qo_n5HwIHB173p-UuyHtAKK-4CcNXNY3LOxLCh7nsAzPvjZaHSZMvuA6kRV2bK_JCFh_pthWpvmHJvyooNlobWBGEGBGgipoBWJE4IFAwIEoAJ50wrM/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzVPv9WEDI4Q2FEXFkKwhZyua6Qo_n5HwIHB173p-UuyHtAKK-4CcNXNY3LOxLCh7nsAzPvjZaHSZMvuA6kRV2bK_JCFh_pthWpvmHJvyooNlobWBGEGBGgipoBWJE4IFAwIEoAJ50wrM/s1600/6.jpg" /></a></div><br />
<span style="color: #555555;"> 至少在睡前1小時前關掉電腦、手機，這樣可以讓你不會對著手機一直發呆，而會在睡前走動，讓身體的新陳代謝重新活躍起來。而且可以減少輻射傷害，讓身體的機能運轉正常，自然就不會囤積脂肪，順利減肥了。</span><br />
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<b><span style="color: red;"> 六、勤泡腳減肥</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgidRaymT4-njkivT9pKBRP5BFgVc_AlXAqeOqxU03RFJIzuAIxTITax7NBQFhqTG7a3dlSHiEEL1chFLzf2IIJiM1y7JtF5xZOsdtYOZ5EqJFmP6UmzbH4J-PFYrmr6RaOFLO0jOY3f_g/s1600/7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgidRaymT4-njkivT9pKBRP5BFgVc_AlXAqeOqxU03RFJIzuAIxTITax7NBQFhqTG7a3dlSHiEEL1chFLzf2IIJiM1y7JtF5xZOsdtYOZ5EqJFmP6UmzbH4J-PFYrmr6RaOFLO0jOY3f_g/s1600/7.jpg" /></a></div><br />
<span style="color: #555555;"> 腳是人體中離心臟最遠的部位，對血液回流尤其是下半身肥胖的影響很大。睡前用熱水泡泡腳，既解乏，又利于睡眠，還可以瘦身。熱水泡腳可以改善局部血液循環，驅除寒冷，促進代謝，最終達到養生減肥的目的。</span><br />
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<b><span style="color: red;">七、睡前伸懶腰變瘦：加速內循環</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1jSMbBIdpcbF7bvDqj1b13goX01RXnKl-s1IKv81N5sGNDdbOO4pCO5iDhjDxm01fDuffY3fq806VL14t7HQ1dYwdXOWQ2bC9bXFmJXlLJyx50n-EyUQvm_bAgZIZ3NTpEFbkqNsapPA/s1600/8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1jSMbBIdpcbF7bvDqj1b13goX01RXnKl-s1IKv81N5sGNDdbOO4pCO5iDhjDxm01fDuffY3fq806VL14t7HQ1dYwdXOWQ2bC9bXFmJXlLJyx50n-EyUQvm_bAgZIZ3NTpEFbkqNsapPA/s1600/8.jpg" /></a></div><br />
<span style="color: #555555;"> 在睡前可以伸幾個懶腰，對減輕一天疲勞是絕對有好處的。伸個懶腰還可以讓腰部得到活動，并保持脊柱正確位置，保證你在睡眠中的內循環順暢不受影響，讓體內的人體垃圾由相應的臟器處理后排出體外，對身形的健美和瘦身有作用。</span><br />
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<b><span style="color: red;"> 八、梳頭100遍：疏通經絡，健康瘦</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglvSlE1gxE_dJwXpiY4Ur0SIp0Oo7V2orQDZKHsX77CoVCV7j3J6AVnLFpzegzNUbys6A9uSQCgiyDZXUuX4b3al9qTzx5Ry1ihH36AtbveRN6IWqgBuEezNPmSdwbz1nC4wNpjrIIrEw/s1600/9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglvSlE1gxE_dJwXpiY4Ur0SIp0Oo7V2orQDZKHsX77CoVCV7j3J6AVnLFpzegzNUbys6A9uSQCgiyDZXUuX4b3al9qTzx5Ry1ihH36AtbveRN6IWqgBuEezNPmSdwbz1nC4wNpjrIIrEw/s1600/9.jpg" /></a></div><br />
<span style="color: #555555;"> 睡前梳頭100下的好處是非常多的，美容、瘦身、安眠等。因為頭部的穴位很多，而且都是在身體重要的經絡線上，疏通了頭部，能幫助全身的內循環變得順暢，不讓脂肪堆積，輕松瘦身。</span><br />
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<b><span style="color: red;"> 九、睡前少喝水：防水腫</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4DcImehKJnZonHhx1gkgwYikQOIB9cBOa5kQLMD2f_qB1YUkFE3ewheZ8xAO0TOFyseF71jdYZ5Z5hUqic8-04n0v0hs-MLLqvI_TfjWVEU5N22zatYl4iMJ7ngLdn6JQd5kXDGVH8Gs/s1600/10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4DcImehKJnZonHhx1gkgwYikQOIB9cBOa5kQLMD2f_qB1YUkFE3ewheZ8xAO0TOFyseF71jdYZ5Z5hUqic8-04n0v0hs-MLLqvI_TfjWVEU5N22zatYl4iMJ7ngLdn6JQd5kXDGVH8Gs/s1600/10.jpg" /></a></div><br />
<span style="color: #555555;"> 面部水腫絕對阻礙事業、戀情發展。這是文根英，水腫前后簡直是兩個人啊！</span><br />
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<br />
<span style="color: #555555;"> 在晚上21點后，一般人體的器官都進入了睡眠狀態，此時喝的水多的話，讓內臟又必須重新開始工作去消化運轉，容易打亂身體生物鐘，尤其是腎臟的負擔變重，讓浮腫加劇。因此睡前少喝點水，能維護身體的休息，保證睡醒后不會出現浮腫變胖的情況</span><br />
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教你睡前9招，醒來會排毒瘦身！太神奇了!!

睡眠對減肥真的很重要，減肥方法中有不少都跟睡眠密切相關。而在睡前養成一些良好的習慣，可以讓你在睡夢中一路瘦到天亮，醒來就會不一樣哦！睡前做點有利于減肥的事，能讓你整夜安眠之余，還可以排毒瘦身。看看都有哪些招數，讓更你更瘦吧！一、敲膽經：活血排...

睡前「5分鐘」小動作，醒來會排毒瘦身！！太神奇了！！！

排毒, 瘦身, 睡前 15:52

睡前「5分鐘」小動作，醒來會排毒瘦身！！太神奇了！！！

睡眠對減肥真的很重要，減肥方法中有不少都跟睡眠密切相關。而在睡前養成一些良好的習慣，可以讓你在睡夢中一路瘦到天亮，醒來就會不一樣哦！睡前做點有利於減肥的事，能讓你整夜安眠之餘，還可以排毒瘦身。看看都有哪些招數，讓更你更瘦吧！一、敲膽經：活血排毒、...

睡前十分鐘，把腎養好。整個人生都變好了！

睡前, 養腎 15:47

睡前十分鐘，把腎養好。整個人生都變好了！

這幾天關於手腳涼、痛經的問題特別多，通常說明兩件事：一是冬天到了，二是要養腎了。　冬天與腎相應，如果發現到了這個時節出現睡不踏實，夜尿多，氣短，痛經，手腳涼，耳鳴，精神疲憊，腰膝酸痛等症，則要護腎。　在手背對掌心的地方就是外勞宮穴，臟腑積有寒氣熱氣，...

必學的睡前床上瘦身翹臀操!!!

瘦身, 睡前, 翹臀 16:57

必學的睡前床上瘦身翹臀操!!!

　　第一步：抬升式　　1.首先平躺下來，雙手自然放在身體兩側，隨後用左腿支撐著身體盡可能地抬起，右腳保持彎曲狀態，保持5秒；　　2.然後再慢慢下放，恢復平躺狀態，保持5秒；　　3.用右腳支撐地面，讓身體盡量抬高，左腳保持彎曲狀態，保持5秒； ...

注意！睡前請勿洗熱水澡！改變十個生活習慣讓你和醫生說掰掰！

熱水, 睡前 17:03

注意！睡前請勿洗熱水澡！改變十個生活習慣讓你和醫生說掰掰！

如果你還是租房族，那麼一定要小心了！因為「二手房」是大部分疾病傳播的源泉，尤其在病毒最易傳播的春季。在國內，幾乎沒有業主會在出租房屋前對房屋進行消毒，而蟎蟲、流感病毒、乙肝病毒、黴菌等都能在常溫下存活很久。 1、不要臨睡前才洗熱水澡體溫太高也會抑制大...

睡前10分鐘瑜伽,由內到外梳理你的身體！

女生, 瑜伽, 睡前 14:06

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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9_Fb0_5F_sPNM01Z6nNsRwpDQ9tZmRxOxfVLX1ncicUPe7uebC4Ab1418SgPXz0TpaNcFRPRYTI5CVYafbFGo1qUGk5Z_DHUmDFG90x36rmYPmh8rKgVUQqyPV68xihd3m_VbjOtdC17R/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9_Fb0_5F_sPNM01Z6nNsRwpDQ9tZmRxOxfVLX1ncicUPe7uebC4Ab1418SgPXz0TpaNcFRPRYTI5CVYafbFGo1qUGk5Z_DHUmDFG90x36rmYPmh8rKgVUQqyPV68xihd3m_VbjOtdC17R/s1600/0.jpg" /></a></div><br />
<b style="color: #555555;"> 睡眠是人的生理需要，也是維持生命的重要手段。但睡眠質量不佳尤其是失眠已經成為困擾許多現代人的問題。瑜伽練習中對姿勢、呼吸和注意力的修鍊，能使大腦和神經系統鎮靜，使人體機體平靜。特別定製的安睡系列，輕柔舒緩，幫助放鬆全身肌肉，讓我們一起排除雜念，深呼吸調節，關注自己，享受當下，放鬆身心，善待自己!</b><br />
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<b><span style="color: red;"> 　　1、簡易坐調息</span></b><br />
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<span style="color: #555555;"> 　　簡單盤坐，雙腿交叉，左腳壓在右腳的下方，同時挺直脊背，下頜微收，確保頭、頸軀幹保持在一條直線上。深呼吸調整，直至呼吸平緩。</span><br />
<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3c5H0axABfFwzUREZqOu7tFMgyXFCamHY03qyJXuGHCtUUAbz29ORz1jznrXSEZoyMW4dBE1WsQeOCeCs86pxERxJgquTLozOldqxTxJsmRQBTmpb4mW07ovv8FGQ-igeLEmXTUwcylze/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3c5H0axABfFwzUREZqOu7tFMgyXFCamHY03qyJXuGHCtUUAbz29ORz1jznrXSEZoyMW4dBE1WsQeOCeCs86pxERxJgquTLozOldqxTxJsmRQBTmpb4mW07ovv8FGQ-igeLEmXTUwcylze/s1600/2.jpg" /></a></div><br />
<span style="color: #555555;"> 　　功效：盤坐有利於髖部，膝蓋，踝的健康。深呼吸的調節，有助於身體放鬆，心情平靜，增強神經系統功能。</span><br />
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<b><span style="color: red;"> 　　2、坐姿側伸展</span></b><br />
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<span style="color: #555555;"> 　　簡易坐，擡起左手放在耳邊，右手放在身體側面，吸氣不動，呼氣，緩慢向右側伸展，確保肩膀放鬆，保持2-3個呼吸，左右平衡練習。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhISjAu4pdMYvHcgziRHt_kJNotnnPcXpp062u7aeB4Y8seAGo8Z26riVLbbzyc5pHiYEq-d7YUzLgr22Dm3HPf7-YHtw5jCmMT7g_PXvQ04gA-9QCqVEDRRNmjpEfKCdXtYWGW_JNQkRW/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhISjAu4pdMYvHcgziRHt_kJNotnnPcXpp062u7aeB4Y8seAGo8Z26riVLbbzyc5pHiYEq-d7YUzLgr22Dm3HPf7-YHtw5jCmMT7g_PXvQ04gA-9QCqVEDRRNmjpEfKCdXtYWGW_JNQkRW/s1600/3.jpg" /></a></div><br />
<span style="color: #555555;"> 　　功效：放鬆腰和肩部。</span><br />
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<b><span style="color: red;"> 　　3、坐姿臂伸展</span></b><br />
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<span style="color: #555555;"> 　　簡易坐，雙手十指交叉，吸氣，雙手掌心朝上指向天空，呼氣，手臂繼續上推，同時肩膀向前頂，微擡下頜，保持2-3個呼吸。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEionkntERM_UXBEtRx3jdVBpcezmsrkgFLNHi80OfX3zycKpQTxrs5NKJtKK3CTXj4nuOej2FXg0-AFU6fhkQ44UaBEGersU2q0zXcIfBiIJxT22xH889meSnZdbL5z7P_l7ZYHJk1__fuI/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEionkntERM_UXBEtRx3jdVBpcezmsrkgFLNHi80OfX3zycKpQTxrs5NKJtKK3CTXj4nuOej2FXg0-AFU6fhkQ44UaBEGersU2q0zXcIfBiIJxT22xH889meSnZdbL5z7P_l7ZYHJk1__fuI/s1600/4.jpg" /></a></div><br />
<span style="color: #555555;"> 　　功效：伸展肩和手臂。</span><br />
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<b><span style="color: red;"> 　　4、坐姿背伸展</span></b><br />
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<span style="color: #555555;"> 　　簡易坐，擡高雙手在身體前側，掌心相對交叉握住，吸氣不動，呼氣，手臂向前推，背部往後推，頭部放鬆向前，眼睛看腹部方向，保持2-3個呼吸。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfByp3VmXLAnWp-elTsD0VcpiweKEnQDJHolIPTCAb-Klc0QN2OS_5bx5Qb7AuP4M0746qZTF3K1cT291PWViyCTkkOpMVpX9vL5GDNMRhJYhqDvPq-WI-nEZI-3lPKPPO-FtROrq3BFab/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfByp3VmXLAnWp-elTsD0VcpiweKEnQDJHolIPTCAb-Klc0QN2OS_5bx5Qb7AuP4M0746qZTF3K1cT291PWViyCTkkOpMVpX9vL5GDNMRhJYhqDvPq-WI-nEZI-3lPKPPO-FtROrq3BFab/s1600/5.jpg" /></a></div><br />
<span style="color: #555555;"> 　　功效：放鬆背和頸部后側。</span><br />
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</div><b><span style="color: red;"> 　　5、坐姿脊柱扭轉</span></b><br />
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<span style="color: #555555;"> 　　簡易坐，左手扶住右腿膝蓋，右手輕鬆向後放，吸氣，頭頂脊椎向上，呼氣扭轉身體向後看，保持2-3個呼吸，左右平衡練習。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5RCRuqa7xm2JopDWDNM78B2nqaCjg0s1gpMNhgzgtbK2WvKBoyNPn9Gz1xOczTCoaWvCQRdFO0pqBEsO2KocnJdWKFodp1JsMGfJTGB_I2CPaIYTeL-7sUpWG_mVpBpCR_q97ikuLLY7N/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5RCRuqa7xm2JopDWDNM78B2nqaCjg0s1gpMNhgzgtbK2WvKBoyNPn9Gz1xOczTCoaWvCQRdFO0pqBEsO2KocnJdWKFodp1JsMGfJTGB_I2CPaIYTeL-7sUpWG_mVpBpCR_q97ikuLLY7N/s1600/6.jpg" /></a></div><br />
<span style="color: #555555;"> 　　功效：放鬆腰部，按摩內臟，增加脊椎靈活。</span><br />
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<b><span style="color: red;"> 　　6、蝴蝶式</span></b><br />
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<span style="color: #555555;"> 　　端坐，彎曲雙腿，腳掌心相對，雙手十指交叉抓住腳前掌，吸氣，頭頂脊椎向上挺拔，呼氣，膝蓋向側，慢慢往下貼近兩側地面，保持2-3個呼吸。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_stjV9Kl9ElDj1i0SjX-T5ykrh_fJ3mhTP9bqONzMna4gHbzb33T_EXK1pT4mag28YqL-Yqvc9H8TJrr4J-R2PXEi62egZcWwq3rPG6kFDZy5Y620wj5JzI6LuKOOGG_5SpG42FZbsDVF/s1600/7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_stjV9Kl9ElDj1i0SjX-T5ykrh_fJ3mhTP9bqONzMna4gHbzb33T_EXK1pT4mag28YqL-Yqvc9H8TJrr4J-R2PXEi62egZcWwq3rPG6kFDZy5Y620wj5JzI6LuKOOGG_5SpG42FZbsDVF/s1600/7.jpg" /></a></div><br />
<span style="color: #555555;"> 　　功效：按摩內臟，使下肢更靈活。</span><br />
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<b><span style="color: red;"> 　　7、天鵝睡姿</span></b><br />
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<span style="color: #555555;"> 　　簡易坐，左腿向後伸直，盡量讓腳面膝蓋正對地板，吸氣，挺胸擡下頜，呼氣，身體緩慢向前趴下，手臂自然放在前額下方，如果可以讓右小腿微往前推，加大幅度，確保右腳勾腳尖，並且臀部始終水平下壓，保持2-5個呼吸，左右平衡練習。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrvdbpKX6YtfZ-9CUj-2l5rbRQVDIh4ZovG5q-wsxSOim1LYjEoUe-IKoA6bKQTlUGkEjrKsFadULTvWowcQGlXakhGwmeqqbGxAaePzDdRKxBuLt2YUlvJbeabdBn0l61nQ9VwKj6_2Ci/s1600/8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrvdbpKX6YtfZ-9CUj-2l5rbRQVDIh4ZovG5q-wsxSOim1LYjEoUe-IKoA6bKQTlUGkEjrKsFadULTvWowcQGlXakhGwmeqqbGxAaePzDdRKxBuLt2YUlvJbeabdBn0l61nQ9VwKj6_2Ci/s1600/8.jpg" /></a></div><br />
<span style="color: #555555;"> 　　功效：伸展髖部和腿部，放鬆脊背</span><br />
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<b><span style="color: red;"> 　　8、嬰兒式</span></b><br />
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<span style="color: #555555;"> 　　跪坐，吸氣，雙手向前平放地板，呼氣，臀部向後坐，儘可能找腳後跟，頭和肩放鬆下沈，前額著地，保持3-5個呼吸</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgouPMtq0XAhGpzkcujYvXB5GJgukh0QrMgal2Df-13eG4o4WiNDnYzd-DUbK6ozWCsgJslkGgCefrQeb3k_VLwXhVQwKpOBeIpcWqrVIU2weUCmmG5b9SNUhn5ws_NYeK4UOUTGf-7OlS9/s1600/9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgouPMtq0XAhGpzkcujYvXB5GJgukh0QrMgal2Df-13eG4o4WiNDnYzd-DUbK6ozWCsgJslkGgCefrQeb3k_VLwXhVQwKpOBeIpcWqrVIU2weUCmmG5b9SNUhn5ws_NYeK4UOUTGf-7OlS9/s1600/9.jpg" /></a></div><br />
<span style="color: #555555;"> 　　功效：放鬆全身，給腦部更多氧氣，放鬆神經。　　</span></span><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;"><br />
</span></span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><b><span style="color: red;">       9、調息冥想</span></b><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguWz8Z2e2LPLH_pWzgVB3EgVw0Vv8Jb1MIUUxLySh0OT7ZS5yuxlEEyEeur_c6qDTh4nywCzN2MX0StMWgoVyc6VsQms6_pq1yceSgOe2F0cBlqnRqsmQE45iChHdRAjfKfRAaE285qOIR/s1600/10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguWz8Z2e2LPLH_pWzgVB3EgVw0Vv8Jb1MIUUxLySh0OT7ZS5yuxlEEyEeur_c6qDTh4nywCzN2MX0StMWgoVyc6VsQms6_pq1yceSgOe2F0cBlqnRqsmQE45iChHdRAjfKfRAaE285qOIR/s1600/10.jpg" /></a></div><br />
<span style="color: #555555;"> 更深層的調整呼吸，放鬆身心!(可以用仰卧放鬆的睡姿代替。)</span><br />
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睡前10分鐘瑜伽,由內到外梳理你的身體！

睡眠是人的生理需要，也是維持生命的重要手段。但睡眠質量不佳尤其是失眠已經成為困擾許多現代人的問題。瑜伽練習中對姿勢、呼吸和注意力的修鍊，能使大腦和神經系統鎮靜，使人體機體平靜。特別定製的安睡系列，輕柔舒緩，幫助放鬆全身肌肉，讓我們一起排除雜念，深呼吸調節，關...