Lie on your back and push the ground, lie flat, lift your legs and do the action of pedaling your bike, pedaling clockwise as a group and pedaling counterclockwise as a group. At first, each group is 10, and then it will increase gradually. After two to three months, reach the final goal of each group 100. Because she is tired from exercise, she is advised to cooperate with breathing exercise and not hold her breath, so that the effect of aerobic exercise will be more significant. Exercise effect: while reducing abdominal fat, hips and legs can be slimmed down. Sit-ups are recommended to be based on 30, because her waist is very flexible, and the standard should be raised every 5 times. The ultimate goal is to do 100 sit-ups at a time. The amount of exercise for skipping rope is calculated by time. The jumping rhythm should not be too fast or too slow, and it should be kept at 10 to 15 minutes at a time. The above three exercise suggestions should be made once in the morning and once in the evening. Exercise in the morning should be done before getting up, after exercise, wash your face and brush your teeth, and replenish water immediately. After doing exercise at night, drink a little water, lie in bed and breathe smoothly and normally, and relax. ■ Experts say that weight control requires a three-pronged approach. Professor Chen Shiyi of Fudan University Sports Medicine Center pointed out that the best plan to control weight is still the combination of exercise, nutrition and behavior change. Bulletin of American College of Sports Medicine points out that negative calorie balance, that is, diet control, is an important principle of weight loss. Secondly, we should change bad eating behaviors and habits. Physical exercise is mainly aerobic exercise, at least three times a week for more than 30 minutes each time. Need to remind beauty lovers that so far, no effective diet pills have been found in the world, so don't expect to take shortcuts through drug weight loss programs. Partial weight loss, mainly through physical therapy of exercise and exercise. Abdominal muscle exercises such as sit-ups can reduce waist and abdomen fat, arm exercises such as dumbbell aerobics can reduce arm fat, and hip lifting exercises can shape beautiful buttocks. But the real partial weight loss effect is not the result of reducing fat caused by local exercise, but the appearance improvement and beauty brought by tightening muscle tension and restoring muscle elasticity. Whether local exercise can really reduce fat or transfer fat is still inconclusive. At present, surgical liposuction is one of the commonly used methods to lose weight in the world beauty industry. There is no shortcut for anyone to lose weight. The most important thing in weight control is persistence and perseverance. If you can take part in exercise all the year round and are not tempted by delicious food, you can keep a girlish figure even if you are over forty. On the contrary, if you stay up late when you are busy, sleep late when you are free, and your diet is often tempted by snacks and heavy food, sometimes on an empty stomach, sometimes full and overeating, then your weight will increase and your waistline will rise irreversibly. Exercising every six hours is mainly caused by unreasonable diet, especially eating some health food by mistake. So if you want to lose weight in spring, you must increase your exercise and force yourself to exercise. Otherwise, you will gain weight by storing too much nutrition. The ideal goal of exercise is to exercise continuously every six hours every day. Moderate exercise is to feel the pain of all muscles and tissues. This kind of soreness mainly exists in the first week of exercise. If you stick to the exercise plan, the pain will gradually disappear. Optional exercise methods include jogging, sit-ups, leg press, sit-ups and pedaling, and waist twisting. In addition, you can also stand up and squat with your hands flat to exercise your legs and hips. Elbow rotation means that the left hand is placed on the left shoulder, the right hand is placed on the right shoulder, and the elbow moves up and down, left and right. The standard of each improvement is to increase by 7 times or 9 times, and finally reach 49 times, which is very useful for reducing arm fat. Rotate the ankle joint. The ankle joint rotates in the directions of inside, outside, up, down, left, right, front and back. The standard for each improvement is to increase by 7 times or 9 times, and finally reach 49 times in each direction. This kind of exercise can effectively reduce the obesity of lower limbs. Generally speaking, the choice of times is judged by whether there is a feeling of acid swelling locally. If there is, it means that the amount of exercise is in place. On this basis, the quantity can be gradually increased. Cut off the arm: 1. When you go out for a walk at night, walking with your hands up will consume fat in your legs and arms. About 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour for 20 minutes will consume more calories. 30 minutes, 150 calories -200 calories. In other words, hurry up. 2. Put your arms back, lift your dumbbells back, and exercise on the back of your upper arms 10 minutes, not too much. Too much will strain your muscles or make you fat, but if you persist in this way, it will take 1 week. 3。 Swimming, swimming is the most scientific and simple exercise to lose weight, consuming the most calories, 1 hour 500 calories. If you keep swimming, you may have more. The above three methods should be coordinated: 1, skip dinner and reduce food intake; 2, it is best to cooperate or cross use; 3. There are several muscle cells and fat cells, and they are not transformed into each other, but they are distributed differently in protein, so it is the best choice not to let your muscle cells or your fat cells get fat. 4, not fast, haste makes waste! There are many ways to thin your arms ~ but whether it works or not depends on whether you can stick to it ~ Let me introduce you to three simple and effective methods first! The first thin arm recipe: 1. Take a dumbbell or a bottle filled with water (or sand) and straighten it from front to back. Remember to do this next to your ear. 2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately. The second secret recipe of thin arm: the right arm is extended high, the left scapula bends backward, the left hand presses the joint of the right arm, touches the left scapula, then extends high, and changes sides. This action is done 20 times a day. If you feel sore from the beginning, it means you have moved to that part. The third measure of thin arms: 1. Stand with your hands straight forward and your feet shoulder width apart. 2. Draw a circle with both hands and draw a circle outward for 20 times. 3. Draw a circle inward 20 times. 4. Don't draw too big a circle, use the strength of your arm, not your palm. I'm using the last method now ~ I think it's good ~