Partial weight loss target area: arm.
Action: Stand with your feet apart, shoulder width apart. Stretch your hands forward from your sides, then lift them up and stretch them back as far as possible.
Skill: keep the whole movement at a constant speed, pay attention to breathing, and try to challenge your limits when your hands are stretched back. Each complete stretch counts as a complete movement, and all movements are in groups of 20. Only by doing more than three groups at a time according to your own situation can it be effective.
Target area: waist
Action: spread your feet slightly wider than your shoulders, stretch your arms upward, and bend your body to both sides as much as possible.
Tip: Pay attention to breathing smoothly, focus on the waist and abdomen, relax your arms, and try to keep it as long as possible every time you bend over to stretch your waist muscles.
Target area: buttocks
Action: Lie on your back, bend your knees so that your legs are close together, put your hands on your sides, lift your hips so that they are in a horizontal line with your thighs, support your hands on the ground, similar to the structure of a coffee table, and then restore.
Skills: Pay attention to breathing and find the right rhythm, exhale when lifting your hips, and inhale when resuming your movements.
Target site: leg
Action: Lie on your back, evenly raise your legs at 90 degrees to the ground, pause for a moment, spread your legs to both sides, then return to the vertical state, restore, and continue the next action before your feet touch the ground.
Skill: The speed is even, the breathing is rhythmic, and the legs are moderately tense.
Exercise should also be combined with a reasonable diet to make the weight loss effect more significant. Eating more personalized food can promote digestion, clean up the stomach and make yourself thinner.
Evergreen diet food:
Oat+yogurt
Soak oats in thin yogurt (preferably skim or low-fat yogurt). The choice of oats is very particular: first, you can't choose oats seasoned with sugar and milk powder. Second, it is best to soak oats in cold water. So you don't have to worry about getting fat if you eat too much sugar, and you don't have to worry about the bad taste of oats in yogurt.
This food combination is very effective in promoting defecation. Many people will have constipation in the process of diet control and weight loss, and drinking oatmeal yogurt can help smooth excretion.
Pitaya; pitaya; dragon fruit
Pitaya is a tropical fruit that many people like to eat. But few people know that it also has the effects of relaxing bowels, losing weight and caring skin.
But it is worth noting that pitaya should not be eaten with milk. In addition, due to the cold of pitaya, people with weak constitution, pale face, weak limbs and frequent diarrhea should not eat more. Women should not eat pitaya during menstruation.
sweet potato
The fiber content of sweet potato is 10 times that of rice and flour. Delicate taste, no harm to stomach, promoting gastrointestinal peristalsis, helping defecation, cleaning digestive tract, and shortening the retention time of toxic substances in food in intestine. Therefore, people with toxins such as constipation can eat more sweet potatoes.
Moreover, because the rich cellulose in sweet potato can absorb part of glucose, the sugar content in blood is reduced, so it will not gain weight and even help prevent diabetes.
pumpkin
Bile secreted by pumpkin can promote gastrointestinal peristalsis and help food digestion, and pectin can protect gastric mucosa.
When eating, it can be steamed directly, the operation is simple, and the nutrition of pumpkin can be ensured not to be easily lost, and the taste is soft and waxy. But don't eat too often, just 1-2 times a week, otherwise it may make your skin yellow.
wood ear
Auricularia auricula has the reputation of "body sweeper", because it is rich in plant collagen, which has a strong adsorption and dissolution oxidation effect on indigestible food. Therefore, eating auricularia auricula regularly can clean the digestive tract, clear the stomach and intestines.
The use method is also very simple, and it can be fried with cold salad. Even if it is dipped in mustard soy sauce directly after blanching, it is also good and delicious.