1, participate in knee activities.
Such as jogging, aerobics, high jump, long jump, swimming and so on. And deliberately exert strength during exercise to accelerate the consumption of fat accumulated on the knees, and finally make the fat around the knees firm.
A qualified lady might as well climb mountains every day.
Step by step, ten minutes to dozens of minutes every day, increase the number and speed of going up and down the stairs. When climbing a mountain and a ladder, you must pay attention to make your knee joint exert its strength as much as possible and keep your whole leg straight.
Change posture and jump rope
Skipping rope is not limited by weather, time and environment; Anytime, anywhere. However, we must pay attention to constantly changing posture to prevent the knee from being hit too hard, so that the knee can be exercised to ensure safety.
Step 4 swim
Swimming is the most direct exercise for women to improve their legs and knees, especially breaststroke. Swimming is safe; Will not cause damage to the knee because of the large amount of exercise.
5, insist on doing knee exercises
White-collar women can bend their knees at rest, such as squatting, squatting with their legs together, getting up, etc. After squatting, try to bend your knees and lift your body, squatting 30 times in a row, and doing it three times a day.
6. Massage or pat your knees frequently.
The strength should be appropriate. Sticking to massage or patting can accelerate the blood circulation of knees and effectively reduce the accumulation of fat.
In addition to a thin waist, you must have strong muscles to make the lines look good. Muscle strength must be exercised by exercise, because we seldom use waist muscles in our daily life, so we must exercise by external force to make the waist line thinner and more beautiful.
This set of waist exercises can not only slim the waist, but also remove the accumulation of subcutaneous fat. Therefore, in addition to exercising the external waist curve, you can also eliminate internal fat, which is really a two-pronged exercise!
Waist curve movement
Method 1: exercise the waist to be strong.
Prepare a chair, put your left leg first, then bend it straight to the side of the chair, and then the fat between the waist and back will be pulled out. Do 10 on both sides and switch sides.
Method 2: Exercise abdominal muscles.
Step 1: Lie flat on the bed or floor, and then lift one leg at 90 degrees to the floor.
Step 2: Move the lifted leg in the opposite direction until it is 20 cm off the ground.
Method 3: Enhance the beautiful lines of the abdomen.
Step 1: Step forward with one foot in one breath, and then stretch your thighs as parallel as possible to the ground.
Step 2: Then put your hands back, lean on your ears, and pull your upper body back. Then it was still for three seconds.
Method 4: beautify the side waist line
Feet apart, shoulder width apart. Keep your back straight, then bend the upper half sideways and stay still, then return to your original posture and face in the other direction.
Method 5: Keep the waist curve.
Keep your feet shoulder-width apart, and then put your hands straight at your sides. Then the right hand bends down to touch the left palm, and the left hand bends down to touch the right palm. Stay for 1-2 seconds when bending, then do it five times on each side before changing sides.
There are no ugly women in the world, only lazy women! Here, Bian Xiao recommends four simple recipes for thin arms. As long as you persist in doing it for more than two weeks, you can lose the fat on your arms. Having beautiful arms is no longer a dream!
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.
Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.
If you feel sore from the beginning, it means you have moved to that part.
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.
1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.
2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest.
Don't draw the circle too big, so as not to hurt the joints of your shoulders.
Don't forget to warm up before doing these actions, otherwise you will have sports injuries.
Losing weight can be very simple. These suggestions can help you lose a pound or more every week.
1. protein is preferred.
Have you noticed that eating protein food will make you feel full? This is not what you think. Studies have shown that protein stimulates glucanase to produce a substance that causes satiety. Try adding some chicken or tuna meat to your lunch salad-it will suppress your appetite for the next big meal.
2. Beware of the low fat trap
Fat-free or low-fat cookies and cakes seem to be a guilt-free indulgence, but stop and read the label first. Manufacturers often use more sugar (and calories) to keep the taste. In addition, it may be unfair to talk about the color change of fat blindly-there are some beneficial monounsaturated fats, such as olive oil and chestnut oil. These can reduce your appetite and keep you from eating too much.
Sealed juice
The heat of the liquid will accumulate rapidly. A bottle of fruit juice contains the equivalent of five pieces of fruit. So it's best to eat an orange or grapefruit instead.
Moderate indulgence
If you are hungry all day, you will have a conflict with dinner. So get into the habit of eating in small amounts every meal-this will increase your energy and control your appetite. A small meal will reduce the capacity of your stomach and make you feel full more quickly. What about dessert suggestions? Here is a simple "three bites" rule: "Fill dessert with a teaspoon-this is the first bite. Then eat two more. " Taste the taste carefully. Do you feel absent-minded now-don't want to indulge yourself too much?
Looking for H2O
You crave something. Chocolate? Ice cream? Actually, you're probably just thirsty. Many people mistake thirst for hunger. So you just need to find a bottle of water. Similarly, drinking a glass of H2O before meals will help you feel full.
Eating in principle
Most people tend to eat more when eating out. Here is a quick guide to saving calories. In Mexican restaurants, avoid taco salad-it will make you eat 1000 calories-and order some chicken or seafood. Go to an Italian restaurant? Chicken in sauce and pasta such as lasagna are taboo. You can have another sauce or grilled fish. If you want veal, order ribs. Other veal dishes will be high in fat. The seasoning is extra.
regulate speed
Running 10 minutes is better than running and walking, right? Wrong. By switching, you will burn more calories. So, run for five minutes and walk for five minutes.
Step 8 walk away
Think about this: adults walk an average of 3,000 to 5,000 steps a day; At this speed, you just need to keep your weight. But if you increase the number of steps per day to 10000 and you eat too much, you should start to lose weight. Buy a pedometer to wear on your hips; Take the stairs instead of the elevator and take a walk at lunch time.
9. Confess to your diary
Write down everything you eat, including potato chips. Does not include calories and fat grams. The point is that once you know what you eat, you can control it and get rid of it.
10. Avoid pressure
Anxiety will make you eat snacks. Go out for a walk or try yoga and take a deep breath to get a calming effect. Similarly, if you wait, the anxiety and hunger for food will become less intense. Turn your attention to 10 minutes, and those cookies may fade in your mind.
10 Before going to bed, all the fat will be lost.
The article "Before going to bed 10 minutes" often complains about JMS, and there is no extra time to lose weight. This time-saving and convenient way to lose weight can attract you!
● The first group of movements: breathing movements.
Action essentials: take a deep breath, move your arms up and down with the rhythm of breathing, and enter a state of ecstasy when sitting quietly.
1. Preparation: Roll up your legs, straighten your waist and put your hands on your knees.
2. Inhale: When inhaling, the arms should move upward from the back of the waist from both sides, and the arms should be raised above the head, and the head should be held up with the arms.
3. Exhale: When exhaling, put your arms behind your waist.
4. Still: still, relax, close your eyes, keep your back straight, and put your hands on your knees. Breathe at a constant speed and sit still for 30 seconds.
● The second group of actions: leg lifting.
Action essentials: Try to keep your legs close to your body when lifting your legs.
1. Sit cross-legged on the bed, lift your left leg to the highest point with both hands, then fall back to your right leg, and the right leg repeats.
● The third group of movements: waist movement
Action essentials: When the upper body and head rotate to the left, the front chest should be as close to the legs as possible.
1. Sit on the bed, straighten your legs forward, support your arms behind your hips in parallel, shake your legs to relax, bend your left leg on your right leg, lift your left arm on your left knee, and turn around and look forward. After the retraction action, the right side repeats.
2. Sit cross-legged on the bed, with the front of the left arm and the back of the right arm spread out. At the same time, the left arm is placed behind the waist from the left side, and the right arm embraces the left knee. After the retraction action, the right side repeats.
● The fourth group of movements: neck movement
Action essentials: when the left arm slowly pulls the head to the left, the head should not be forced, but should be relaxed, mainly using the power of the left arm to pull the head to extend the neck.
1. Sit cross-legged on the bed, sink your shoulders, spread your arms to both sides, put your left arm over your head, put the palm of your left hand close to your right ear, and repeat on the right side after you withdraw it.
2. Shake your head left and right for a week, raise your arms, put your hands behind your head, cross your fingers around your head, and push forward so that your chin sticks to your chest.
You only need to toss about 10 minutes in bed before going to bed every day for about 2 weeks, and you can see amazing results! This set of bed exercises is easy to learn and difficult to move. It is also suitable for housewives to exercise while watching TV at home.
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