First, spread your feet shoulder-width apart. The hips need to be pushed back hard, the waist is tilted upwards, and the hands need to be straightened obliquely upwards. Wait until your hands are open, and the dieter needs to stay parallel. Then the dieter can stretch the elbow to bring the scapula closer to the middle and hold this position for one second. It is worth reminding that in the process of doing these actions, the buttocks of the dieter must keep the posture of pushing the buttocks backwards.

1.2, physical exercise before going to bed

First of all, put your hands and feet together and stick them on the ground. The width of your hands and feet should be as wide as the distance between your shoulders. After that, the dieter needs to tighten his abdomen, stretch his back muscles hard and keep his eyes on the ground. Secondly, the dieter's right foot and left hand should be straight and parallel to the ground. Straighten from finger to toe, keep this posture 10-20 seconds, then change left and right, and the action does not need to be changed.

2. When is the best time to jump in weight-loss exercises?

2. 1, from 6: 30 to 7: 30 in the morning

Because this time can wake up the body function, ensure the smooth blood flow in a day and promote the consumption of calories.

2.2 3 pm to 4 pm

Because at this time in the afternoon, people are full of energy, and it is easiest to lose weight by jumping weight exercises.

2.3. One hour after dinner

Because it can help the digestion of dinner and consume the energy absorbed in one day. Drink more water, and then stop eating. Otherwise, the unused energy will be converted into fat during sleep.

3. Slimming exercises in different parts.

3. 1, leg slimming exercise

Action: Lie on your side on the ground, holding your head in one hand, your feet touching the ground are curved, your left foot is up, and when your toes are pressed down to the highest point, your muscles tighten and stand still for about 7 seconds. Same action, change sides left and right.

Benefits: It can exercise leg muscles and prevent leg fat accumulation.

3.2, arm slimming exercise

Action: stand at attention on the ground, stand up straight, hold a bottle of mineral water in each hand, raise your arms above your head, then slowly withdraw your left hand, extend your right hand upwards, and then extend your left hand upwards, slowly withdraw your right hand, and practice alternately with your hands until your arms feel tired.

Benefits: It can accelerate the burning of arm fat and achieve the effect of slimming the arm.

What are the skills of fat-reducing meals?

1, limiting the total energy.

It is necessary to gradually reduce energy intake while assisting moderate physical activity. Adults with mild obesity should lose 0.5kg~ 1.0kg per month, that is, reduce the energy intake of 125kcal~250kcal per day. Moderately obese adults should lose 2 kg~5.0kg per month and reduce their energy intake by 5 10kcal~ 1280kcal per day.

2, the right amount of protein

Every cell in our body needs protein to build, especially muscles. In addition, high-protein menu has many advantages, which can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth. Because it takes longer to digest protein than carbohydrates, high-protein foods are more resistant to hunger.

Step 3 limit fat

Too much fat intake can lead to ketosis. We should limit the supply of dietary fat, especially animal fat, and limit the supply of dietary energy. Fat is easy to deposit around subcutaneous tissues and internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. The dietary fat of obese people should be controlled at 25%~30% of total energy intake.

What are the menstrual diet recipes for losing weight?

1, coix seed yam soup

Before menstruation 1 week, human endocrine began to fluctuate and hormone secretion gradually flourished. This leads to excessive subcutaneous oil secretion, and many girls will have acne and acne. At the same time, people will become more impulsive and irritable due to the stimulation of thyroid hormone. You can start to lose weight slowly this week. The most important thing is to stabilize hormone secretion and increase fat metabolism.

2, red dates and apple puree

When menstruation comes, our body will change accordingly, and fatigue and general weakness will occur. If the menstrual abdominal pain is unbearable, it means that the palace cold is serious and the blood stasis in the body cannot be discharged smoothly. Menstruation is the best time to detoxify. Learning to seize this opportunity can reduce fat and lose weight to a new level.

3. Yam and red date rice

Seven days after the end of menstrual period is the moment when body metabolism tends to peak and stable. At this time, the body's metabolism is vigorous, which is the best time to lose weight and burn fat comprehensively. You can exercise this week, such as yoga, aerobics, jogging, cycling and other aerobic exercises will get twice the result with half the effort. In addition, you can also use the three-meal replacement method in your diet to help your body burn fat and lose weight.