Action 2: Hook your toes back and hold your toes with your hands. Pull your toes back as far as possible. Try to relax your ankle.
Action 3: Put your legs together, lean forward, put your chest, waist and abdomen on your thighs, and put your hands around your calves.
Action 4: Inhale, straighten your legs forward, exhale, push your hands forward as far as possible, straighten your toes, and keep breathing naturally 10- 15 seconds.
Efficacy: Promote blood circulation of lower body, regulate spinal nerves, activate meridians, and restore muscle elasticity and vitality.
Exercise tip: When doing actions 3 and 4, you can lean the chair against the wall to prevent the chair from slipping. And the height of the chair must be appropriate. If you can't make your chest stick to your leg, you can take your time.
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You may wonder, why do you eat carefully all day while others are not fat, but your waist and abdomen are obviously better? The answer lies in metabolism.
Metabolism is like a small machine in the body, burning calories all the time. Due to genetic factors, some women burn fat faster. However, age, weight, diet and exercise habits will also play a role. With the increase of age, the metabolic rate of women will gradually decline. I have lost five or six pounds of muscle every 10 years since I was in my twenties. In other words, when you are 35 years old, you burn less calories every day 100 kcal than when you are 25 years old. Although this sounds worrying, there are some simple ways to tap the body's fat burning potential.
The following 14 tip is to tell you how to burn the fat-burning flame in your body. As long as the law is implemented, I believe that slimming, bodybuilding and weight loss will become a piece of cake.
Related reading: Recommend six ways to lose weight quickly for lazy people.
Quick weight loss coup 1: Don't drastically reduce calories.
Adopting a very low calorie diet is not an effective way to lose weight. Because there is a program in the human body to automatically maintain normal weight, if you suddenly lose 65,438+0,000 kilocalories from your diet, your body's basal metabolic rate (the calories your body needs to maintain basic physiological functions, such as breathing and heartbeat) will automatically slow down, because your body now thinks you are hungry.
So, how many calories should the human body consume every day? It depends on your activities. You multiply your current weight (pounds) by 1 1, and the result is the calories you should need every day. For example, your weight is 120 kg, and your normal daily calorie consumption is about 1320 kcal. Unless your height is less than 5 feet (1.52 meters), don't let your daily calorie consumption be less than 1200 calories. Studies have shown that women who consume less calories than this value will reduce their basal metabolic rate by as much as 45%.
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Quick weight loss coup 2: Be sure to eat breakfast.
Breakfast is one of the three meals a day, which is closely related to metabolism and weight loss. Many studies show that people who eat breakfast are more likely to lose weight than those who don't. Because people's metabolic rate is very low during sleep, they can only resume rising when they eat again. Therefore, if you ignore breakfast, your body can't burn fat before lunch as usual. This is why it is wise to eat a diet containing 300-400 kilocalories for breakfast, because breakfast is the starter of metabolism.
Researchers at Australian universities compared the effects of high-fat breakfast and high-fiber carbohydrate breakfast, and found that people who ate high-fat meals were hungry faster after meals. It takes longer for the body to digest and absorb a high-fiber carbohydrate diet than a fatty food, so as not to cause large fluctuations in blood sugar levels, so it will take longer to be hungry. Therefore, breakfast should contain a lot of high-fiber carbohydrates.
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The third secret of losing weight quickly: eat more protein.
Studies have shown that adequate intake of protein can improve the metabolic level of human body and make human body burn 150-200 kilocalories every day. Protein is mainly composed of amino acids, and it takes more time for the body to digest such foods than to digest fats and carbohydrates. Therefore, to break them down, you need to burn more calories.
Of course, this does not mean that people's diet must be dominated by high protein. However, you should ensure that 10%-35% of the total daily calories come from protein (such as fish, chicken, low-fat cheese, yogurt and beans), so as to achieve a balanced diet.
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Tip 4: Increase the number of meals.
Eating four or five small meals a day can maintain a vigorous metabolism level better than three big meals. The time between meals should be kept within 2-3 hours as far as possible, and protein food should be guaranteed for each meal, because it is an enhancer of metabolism. For example, if you eat high-fiber grains and fruits for breakfast, you should eat yogurt and fruits for an extra meal between breakfast and lunch. Try to eat 100g chicken (or fish) with vegetable salad for lunch. In the afternoon, you can eat a banana and a piece of low-fat cheese. Try to eat less dinner. You can have 1 serving 100- 150g of turkey, fish or 1 serving of protein food, plus 1 serving of vegetables.