晚上几点拉伸最好？英文双语对照

关于健身训练的时间选择，有人会选择在早晨7点之前，也有人会选择在晚上6点-8点之间，还有少数人会在下午3点-5点左右，实际这三个时间段都可以。

但是有些上班族白天很忙、晚上下班又很晚，只能在晚上9点或者10点左右有点时间，他们想在这个时间段内训练，但是别人会告诉你“熬夜健身伤身体，还不如不练”。

那么问题来了：晚上9点到10点之间，能不能锻炼身体呢？

1. 晚上9点到10点可以锻炼身体

能在晚上9点之后锻炼身体的，说明你白天很忙，晚上还要加班，每天的工作时间超过了10个小时，这样的工作量还是非常大的，下班之后会很累。

按照常规操作，最迟11点你就得休息了，这样才能保证晚上的睡眠质量，第二天才有精力去工作。如果让你早起是很难的，中午还得午休，晚上6-8点还在工作，这样就没有闲余时间了。

此时选择在9点到10点之间锻炼，可以起到放松身心的效果，练完之后再洗个热水澡，一天的疲惫感就能消除，而且还容易入睡，第二天会更有精神。

2. 需要注意的问题

①选择低强度的训练形式

本身白天就已经很累了，此时就不能像在健身房那样锻炼了，而是选择低强度的训练方式。

可以是有氧运动，比如在跑步机上跑步或者动感单车骑行。

可以用小哑铃做力量训练，一次做4个动作，不用单独练某个部位，直接做复合型动作，比如：哑铃卧推、哑铃深蹲、哑铃硬拉、哑铃推举，每个动作做5组*12次即可。

还可以直接做徒手训练，一次做4个动作，比如：俯卧撑、深蹲、卷腹、凳上臂屈伸等等，每个动作做5组*12个即可。

②控制训练时间

无论你做什么形式的训练，都不应该超过10点，尽量在9点到10点之间完成，时间太长了反而会加深疲劳感。

建议有氧运动时间控制在30-40分钟之间，速度不用太快。

而小哑铃训练和徒手训练，动作速度加快一些，加上每组和每个动作之间的休息时间，通常1小时以内就能完成。

③练完之后要拉伸

在训练结束之后，一定要拉伸放松肌肉，避免第二天产生肌肉酸痛感。

可以选择：坐姿体前屈、上犬式、倒卧靠墙式、弓步压腿、侧弓步压腿等等。

也可以练练冥想，晚上的环境比较安静，更有助于帮助你调节压力，配合轻音乐效果会更好。

④睡前喝1杯牛奶

晚上训练之后会消耗一部分热量，此时容易产生饥饿感，如果现在就休息，半夜容易饿醒。

因此在训练结束之后，休息30分钟，可以喝一杯牛奶，250ML即可。

最好是加热后的牛奶，这样喝下去不会产生肠胃反应，里面如果加1勺蜂蜜，更有助于睡眠。

写在最后的：

晚上9点到10点之间锻炼是可以的，但是你不能像在健身房那样超量训练，不然第二天就会很累。在这个时间段训练，可以调节压力、放松身心，有助于提升睡眠质量，还能加强新陈代谢速度，让你在第二天的状态会更好。

需要注意训练强度要低一些，每次训练时间不要超过1个小时，结束之后要拉伸肌肉，30分钟之后喝1杯热牛奶。

高负荷的工作只会给你增添压力，如果不能及时缓解，更容易焦虑、失眠，因此睡前健身是没有问题的，不要过于担心。

The time that trains about fitness chooses, somebody can choose to be in in the morning before 7 o'clock, also somebody can choose in the late evening at 6 o'clock - between 8 o'clock, still the small number of people can be in afternoon at 3 o'clock - controlled at 5 o'clock, actual these 3 time paragraph OK.

But some office worker commute very busily by day, late very late, perhaps can influence time having a place at 10 o'clock at 9 o'clock in the late evening only, they want to be in this time paragraph inside training, but others can tell you " stay up late fitness hurts the body, still be inferior to drilling " .

So the issue came: Arrived at 9 o'clock in the evening between 10 o'clock, can you exercise?

1.Arrived to be able to exercise at 10 o'clock at 9 o'clock in the evening

Can exercise after 9 o'clock in the late evening, explain you are very busy by day, work overtime even in the evening, everyday working hours exceeded 10 hours, such workload is very big still, the meeting is very tired after coming off work.

According to groovy operation, at latest you had to rest at 11 o'clock, such ability assure the Morpheus quality in the evening, just the following day energy works. If let you rise early,be very difficult, still get noon break midday, 6-8 dot still is working in the evening, do not have idle beyond time so.

Right now the choice arrived at 9 o'clock between 10 o'clock take exercise, can rise to loosen the effect of body and mind, a hot bath is washed again after practice is over, tired out feeling of a day can be eliminated, and fall asleep easily still, meet the following day more invigorative.

2.Need watchful issue

① chooses the training form of low intensity

Itself by day already very tired, cannot resemble taking exercise in that way in gym right now, choose the training way of low intensity however.

Can be motion having oxygen, perhaps move feeling bicycle to ride in the ran on ran machine for instance row.

Can do force training with small dumbbell, make 4 motions, need not drill alone a certain place, do directly compound model movement, for instance: Dumbbell lies push, dumbbell crouchs greatly, dumbbell is pulled forcedly, dumbbell choose, every movement does 5 groups of *12 second can.

Still can do bare-handed training directly, make 4 motions, for instance: Crouch push-up, greatly, roll Qu Shen of the upper arm of abdomen, stool is waited a moment, every movement does 5 groups of *12 can.

② control trains time

No matter you do the training of what form, should not exceed at 10 o'clock, arrived at 9 o'clock as far as possible between 10 o'clock finish, time is too long can deepen fatigue sense instead.

Suggest time of campaign having oxygen is controlled in 30-40 minute between, speed need not too fast.

And small dumbbell training and bare-handed training, behavioral speed is accelerated a few, add the breathing space between group and every every movement, normally 1 hour of less than can be finished.

Drawing wants after ③ drills

After training ends, must drawing loosens muscle, avoid to produce muscle ache to feel the following day.

Can choose: Proneness of sitting position body, on canine type, lie Gong Bu of leg of type relying on a wall, Gong Bu pressing, side presses a leg to wait a moment.

Also can drill Lian Ming thinks, the environment in the evening is quieter, more conduce to a help you adjust pressure, it is better to cooperate light music effect.

1 cup of milk are drunk before ④ sleeps

One part quantity of heat can be used up after training in the evening, produce hungry move easily right now, if rest now, midnight is easy hunger wakes.

Because this is after training end, rest 30 minutes, can drink a cup of milk, 250ML can.

Had better be the milk after heating, such drinking go down to won't produce reaction of intestines and stomach, inside if add 1 spoon honey, more conduce to Morpheus.

Write finally:

Arrived at 9 o'clock in the evening between 10 o'clock taking exercise is possible, but you cannot resemble exceeding quantity training in that way in gym, meet the following day otherwise very tired. In this time paragraph train, can adjust pressure, loosen body and mind, conduce to promotion Morpheus quality, still can enhance metabolic rate, let you be in the following day position will be better.

Need notices to train intensity to want a few lower, train time not to exceed a hour every time, drawing muscle wants after the end, 1 cup of hot milk are drunk after 30 minutes.

The job of high load capacity can increase pressure to you only, if cannot alleviate in time, easier angst, insomnia, the fitness before sleeping accordingly does not have a problem, do not worry too.