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 of thin arms:
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.
The third secret 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.
The fourth secret of thin arms:
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.
There are no ugly women in the world, only lazy women! As long as you keep exercising, having beautiful arms is not a dream! But before doing this kind of action, don't forget to warm up first, otherwise there will be sports injuries.
Five recipes for thin arms in summer
Facing the new day with vigor and vitality, did the working lady wake up in the morning? What's the problem? Dragon? r
Generous? With a sleeveless tight top, it is chic and chic, which is the personality dress of OfficeLady. Chubby arms often become a regret that destroys the overall perfection. So, before the summer comes, I recommend five exercise recipes for you.
1 towel formula
Entry props, small towels
Training ground, home or office?
Before starting this exercise, you'd better prepare a smaller towel as an auxiliary tool. Practice at home first. When you are proficient in your movements, you can shake hands directly without a towel. K and you can practice during office hours.
Basic action 1. First, hold the towel in your right hand and straighten it. Keep your arms as close to your head as possible and let the towel hang behind your head. then what What kind of courses do you have? Then hang the towel on your lower back.
2. Hold out your left hand? What about that student? Qu, too? What's wrong with the neon class? Mega: Miao Miao Huan plays with her hands and groans. B Move your hands slowly together until your right hand holds your left hand.
3. At this time, your hands are behind your back, and the elbow of your right hand will be just behind your head. Remember, don't bow your head, but press your right elbow hard, which will make your right hand feel sore.
4. Hold it for 20 seconds, then change it to the left hand and the right hand for the same 20 seconds.
5. Do it once every morning and evening, and do it twice with your left and right hands for 5 minutes every day.
Wonderful comments
This prescription is the kind that takes effect quickly, but it will recover if you don't practice for a long time? KINOMOTO SAKURA? If you do this while losing weight, you won't go back to the original appearance? Miao is brave in the face of teenagers? r
No.2 mineral water formula
Prop a bottle of mineral water
Practice venue office
Basic action 1. Hold a small bottle of mineral water in one hand, straighten it forward, then lift it and stick it to your ear. Swing your arm back as far as possible for 4-5 times.
2.？ Put it forward. Is it heavy? Pain is youth? Five times.
3. Do it about 45 times a day. Can be done at different times.
Wonderful comments
Simple props, no action? Bowl s, suitable for practice in the office.
No.3 stretch arm recipe
Don't need props
Practice venue office
Basic action 1. Raise your right arm to the left scapula behind you? Qu.
2. press your right arm with your left hand? Location,? K touch the left scapula and then rise.
3. Switch sides and do this 20 times a day.
Wonderful comments
No props, no action? Bowl s, suitable for practice in the office.
Miaofang garden no.4
Don't need props
Practice venue office
Basic action 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.
Wonderful comments
Sitting in a chair is more suitable for practicing in the office.
The fifth breast enlargement recipe
Don't need props
Practice venue office
Basic action 1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and move forward slowly? Round.
2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly retreat? Round.
Wonderful comments
What is the purpose of the first step? The muscles of the upper arm. The second step is to tighten? The inner arm and chest muscles.
Thin arm exercises taught on TV
Nowadays, social media is very extensive, among which TV is a little ahead, and there are all kinds of TV programs. Here are some tips I learned on TV to help you lose weight. * * * For your reference:
1, find a stable stool, just a stool that works in an office, and sit with your legs together.
2. Keep your feet shoulder-width apart, move down slowly, and leave your ass from the stool. Pay attention to the thigh and calf at 90 degrees, and support the stool behind your hands.
3. Adjust your breathing, move up and down slowly, support your body with the strength of your arms, and keep your posture balanced.
4. This kind of exercise is done in three groups a day, one group is 10- 15, which is especially suitable for office MM.
When doing this exercise, pay attention to balance, the stability of the stool, and safety. Don't let the stool lose its balance because of your own strength.
A complete collection of thin waist methods
A, housework abdomen method:
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
Second, the crude salt diet:
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.
Buy several bags of raw salt in the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.
If your skin is sensitive, you must remember to use a thinner "bath salt".
Third, massage methods
This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.
Four, abdomen walking method
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.
Five, apple milk belly reduction method:
The apple-milk thin belly method only takes two days at a time, and the normal diet will be restored on the third or fourth day, and then two days will be started. Generally, you can see the obvious effect of thin abdomen in the first cycle. Repeat two or three cycles, the effect will be more stable, but you must be patient and avoid eating!
Day 1: apples 1 kg (five or six, no more than seven). On this day, you can only eat apples, drink no water, drink no yogurt, and eat nothing all day. Wash the apples when you eat them, and then eat them in small bites.
The next day: yogurt or skim milk 1000ml, divided into six equal parts, drink one at a time. Drink only milk and eat nothing else all day. When you are thirsty, use milk instead of water. You can also drink milk and yogurt at the same time, but pay attention to the weight. )
If you reach the ideal weight, you can do it again. You can't drink water in the middle. You can't eat apples and milk together. Be sure to eat separately, so it will be effective. We can't drink water, because if we consume water in the process of losing weight, then the body must consume the water intake first, not the water in the body. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat.
Key Tip: Milk Day is very important. You can't drink water. Cycle a few times more, you will definitely lose weight, and you will really lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight. Suitable for people: people who are slightly overweight and have a healthy stomach.
Seven, secret tea diet:
Lotus leaf tea
Ancient secret recipe for losing weight. A beverage made of flowers, leaves and fruits of lotus can not only refresh people, but also improve their complexion and lose weight. Making full use of lotus leaf tea to lose weight requires some tips. First of all, it must be strong tea, and the second bubble is not effective.
Secondly, drink it six times a day. People with signs of constipation (reminder: it is necessary to do some morning drinking exercise) can drink four packs a day and finish them four times, so that the stool is smooth and it is more conducive to losing weight. Third, it is best to drink on an empty stomach. Its advantage is that you don't have to go on a diet. After drinking lotus leaf tea for a period of time, your hobby for food will naturally change, and you will become less fond of greasy food.
Jim Manet Tea
Effectively inhibit sugar absorption. In Indian medicine, this Jim Manet tea often appears.
Jim Manet's nickname is also "sugar kill". After chewing its leaves, if you eat sugar, you will not feel sweet in your mouth, and your intake will naturally be greatly reduced. The absorption of sugar and carbohydrates will be reduced, so the amount converted into fat will be relatively reduced. Jim Manet tea not only can effectively prevent and improve obesity, but also has an auxiliary treatment effect on diabetes.
Dark tea
Can inhibit the accumulation of abdominal fat. When it comes to obesity, people immediately think of abdominal fat, and black tea has an obvious effect on inhibiting the increase of abdominal fat. Black tea is fermented by Aspergillus Niger. As the name implies, it is black. In the fermentation process, a kind of alcohol component will be produced, which plays a role in preventing fat accumulation. If you want to lose weight with black tea, you'd better drink freshly brewed strong tea. In addition, drink 1.5 liters every day, and drink one cup before and after meals for a long time.
Black tea has a long history of production in China, mainly produced in Hunan, Hubei, Sichuan, Yunnan, Guangxi and other places. Black tea can be brewed directly or pressed into pressed tea (such as various brick teas). Their soup color is close to crimson, and their leaves are evenly spread and bright.
Duzhongcha
Can reduce neutral fat. Because Eucommia ulmoides contains ingredients that can promote metabolism and calorie consumption, so as to achieve the purpose of losing weight. In addition, it also has the functions of preventing aging and strengthening the body.
oolong
Can burn body fat. Oolong tea is a semi-fermented tea, which contains almost no vitamin C, but is rich in minerals such as iron and calcium, and contains ingredients that promote digestive enzymes and decompose fat.
Drinking a cup of oolong tea before and after meals can promote fat decomposition, so that it can be directly excreted without being absorbed by the body, and prevent obesity caused by excessive fat intake.
Eight, tea drinks super stomach reduction method
1. Green tea+yogurt diet
Add a spoonful of green tea powder to 200c.c low-fat yogurt or Yakult, and take it 1~2 hours before three meals. Even if you eat three meals normally, you can still lose weight! However, it is suggested that green tea yogurt can replace Chinese food or dinner, and the effect is better.
2. Green tea+lemon juice diet
Dilute pure lemon juice with boiling water 1: 1, add 2 tablespoons of green tea powder, and drink after meals. Suitable for people with edema in the lower body, but not if they have stomach trouble. Lemon juice and green tea are both alkaline foods, which contribute to the regulation of acidic constitution, accelerate metabolism and eliminate excess water.
3. Green tea+apple juice to lose weight
Juice 1 apple, add 1 teaspoon of green tea powder, and drink 1 time in the morning and evening, preferably with apple pomace before meals. Suitable for dieters who can't control their appetite. Apples are rich in potassium, which can relieve edema caused by excessive sodium and have diuretic effect. Apple is also rich in fiber, which can prevent constipation.
Nine, banana soybean milk to reduce belly method:
Abdominal distension is often caused by a large amount of "waste gas" accumulation. Drinking a cup of banana soybean milk (200ml soybean milk plus 1 banana) in the morning can improve the situation of "grain gas". Because the soybean component in soybean milk contains phospholipid sugar and cellulose, it helps to stimulate intestinal peristalsis; Mixing soybean milk and bananas will produce enzymes, which can release the exhaust gas from the abdomen. Holidays can be at home, with light food, you can completely detoxify your body.
Ten ways to eat thin waist:
Drinks
Best drink
Water. Without calories, you will feel full at the same time, so your diet will be reduced. At the same time, it can clear the feeling of bloating before menstruation. When drinking cold water, it can also help burn calories in the body, because the stomach will heat the cold water.
The wrong drink
Alcohol. Both beer and spirits may increase cortisone, a hormone that transfers fat to the abdomen. They also tend to eat more food when drinking.
food
The best food
Beans and berries. White beans, black berries, dried apricots and winter pumpkins are all high-fiber foods. Dr. Johe Allred, a professor of nutrition in the Department of Food Science and Technology, Ohio State University, Columbus, believes that fiber can not only help people lose weight, because it can make people feel full, but also prevent constipation, so that the abdomen does not look too big. The ideal daily dose is 25-35g.
Note: If you are not used to high-fiber food, slowly increase the measurement and distribute it evenly throughout the day. Eating too much or too fast can cause swelling and discomfort.
Wrong food
Gluttony. Eating too many calories-whether it's fat, starchy food or protein-will increase your waistline.
eating habits
Best eating habits
Good eating habits are of great benefit to keeping in good shape. Some Italians (and people in most Mediterranean countries) prefer to add some tomatoes, perilla and olive oil to pizza instead of extra cheese and Italian sausage. They like to snack on fruit and seldom eat a gallon of ice cream. If they can't hold back, they will have to walk to consume more food.
Worst eating habits
If you watch TV endlessly and eat whatever you want-you'll probably start to look like a pot-bellied person. Because of this lifestyle, you will become the fattest person in the world.
Eleven 1 min, an extremely effective abdominal beauty method;
Exercise 1: static prone forearm support-tightening abdominal muscles
Exercise 2: Halfway abdomen-tightening rectus abdominis.
Exercise 3: supine leg lift-tighten rectus abdominis and transverse abdominis.
Water and water tips:
● Breathing tips: During exercise, exhale in the ascending state (forced state) and inhale in the retreating state.
● Abdominal breathing: Abdominal breathing helps to tighten the transverse abdominal muscles. The main points are: sit still, don't open your chest when breathing, inhale through the abdominal cavity, feel the abdominal cavity lift inward and upward when inhaling, fully inhale and exhale deeply.
● Action Tip: Now I almost forgot the record of 1 minute sit-ups created by you in middle school. Any effective exercise for muscles needs to fully mobilize muscles during exercise, and it is difficult to feel the feeling of muscles when muscles move too fast.
Do you know the frequency of 1∶3? In strength training, the process of exertion can only play a role of 20% ~ 30%, while the process of withdrawal can play a role of 60% ~ 70%. So we usually practice according to the ratio of 1: 3. Try to do this in the process of an action-forcibly lift "1"-step back and put down "2", "3" and "4".
● 65438+ 0.5 hour after meals is the best time for abdominal exercise. If you want to lose weight, don't eat after the exercise and before 1 hour. It is best not to supplement too much food 2 hours before going to bed. If you like fashionable abdominal muscles, you'd better add enough protein and carbohydrates after exercise.