1, how to lose weight easily
1, jump rope in the morning.
Jumping rope in the morning is a quick way to burn fat. Skipping rope for 3 minutes consumes more calories 104.5 kilojoules than reading newspapers in the morning. If you don't care about other people's jokes, you can skip rope: shake your arms and jump your feet in place.
2. Walking can also be a kind of fitness.
Want to burn fat? It's better to walk for 20 minutes every day. Experts have confirmed that walking is the best way to lose weight. Research shows that a woman who runs 1.6 km in 20 minutes consumes more calories than she does in 12 minutes.
3. Carry some heavy things out.
There is no doubt that walking with a load can burn more fat. So, no matter what happens, as long as you go out, we suggest you put a 5 kg book in your backpack (weigh it on the scale at home).
If you walk with a weight of 5 kilograms on your back for 20 minutes, you will consume more calories than walking empty-handed. Besides, it's cool to walk down the street with a heavy mountaineering bag.
4. Take fewer elevators and climb more stairs.
For the elite who go in and out of tall buildings every day, you should make a small plan for yourself: climb the stairs at least three times a day, and only need to climb the stairs for five minutes, which can consume nearly 170 kilojoules more heat than taking the elevator.
So one day you find that the elevator in the building is broken, and you can have fun, because you are not afraid to climb the building at all.
Don't forget to exercise when watching TV.
Sitting on the sofa watching TV is an important family entertainment for many people at night. If you are not particularly tired at the end of the day, you can make full use of this time.
For example, when watching TV, hold a dumbbell weighing 2.2 kg in each hand and hold it for 15 minutes. You know, this consumes 129.58 kilojoules of heat more than sitting still.
2. How to exercise thin waist
(1) cat stretching
Kneel on the bed and support the bed board with both hands. Abdomen in, head down, body in a round shape, then stop and take three deep breaths. Then relax, hunch your back, look up at the ceiling and take three deep breaths in this position. Repeat the last pose three times. Lying down for one night, the back may become stiff, which can relieve the waist well.
(2) Knee against chest
Lie on your back in bed, straighten your legs, lift your left leg, and grab your thighs from behind with your hands. Then slowly pull your knees to your chest until you feel a stretch in your legs, and keep this action for 8 seconds. If the skill of this movement can improve the difficulty a little, on the basis of this movement, look up and put your forehead close to your knees. Hold for 8 seconds and then change to the other leg, and do it three times for each leg.
(3) Raise your legs with your hands and knees
Kneel on the bed and put your hands on the ground. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to the left arm and right leg. Keep the head and spine in a natural state. The lifting height can be gradually increased, and exhale when you go up. Repeat 10 times.
(4) Turn gymnastics in bed
Lie flat on the bed, cross your hands on your chest, keep your back close to the bed, bend your legs slightly, turn your head and upper body to the left, and turn your legs to the right at the same time. After a few seconds' pause, turn your head and upper body to the right and your legs to the left. Repeat this action for 1 ~ 2 minutes, and you will feel slight fever and sweating in your abdomen. Stick to it for a week, and you will soon see the thin waist effect! It is said that this seemingly simple action is also the secret of Nicole Kidman's graceful figure.