1, slimming action in bed
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.
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.
Hands, knees and legs
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.
Bed gymnastics
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.
2. Daily weight loss methods
1. Eat slowly.
When eating, you can achieve the goal of losing weight by slowing down the eating speed appropriately. Researchers believe that after food enters the human body, blood sugar in the body will rise. When blood sugar rises to a certain level, the food center in the brain will send a signal to stop eating. If a person eats too fast, when the brain sends a signal to stop eating, it is often because he eats too much.
2. Eat more fruits and vegetables
Eating more fruits and vegetables helps to lose weight, while meat can easily become fat and be stored in the body. Protein or carbohydrates in fruits and vegetables are not easy to be converted into fat, especially green vegetables without sugar are more effective for losing weight, because it will make the human body consume more calories than the fruits and vegetables that a person eats. Vegetables and fruits meal refers to mainly eating vegetables and fruits, completely or basically not eating cereals or meat, so as to greatly reduce the total calorie and fat intake of the meal.
Do aerobic exercise
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
Requirements are:
A. Have enough oxygen to participate, preferably outdoors;
B. it must last for 30~60 minutes;
C the heart rate during exercise is less than 150 beats/min.
Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs. In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.