First, lose weight exercise
1, ship type
Lie on your back, legs straight, arms flat at your sides, palms down.
Inhale, lift your head, upper body and legs at the same time, leave the ground, and straighten your arms forward and parallel to the ground.
Hold your breath, let our body be in a state of complete relaxation, and try to prolong the time of holding your breath. Pay attention to keep your body balanced.
Exhale, put down your legs, put your body back on the ground and relax. Repeat 6 times.
2. Warrior II
Standing posture. Exhale, feet shoulder-width apart, arms raised parallel to the ground.
Turn your right foot 90 degrees and your left foot slightly 15 degrees to 30 degrees.
Relax and bend our right knee slightly so that it is as parallel as possible to the ground. Relax our whole bodies
The calf is vertical to the ground, the thigh and head turn right, and the eyes are fixed on the fingertip of the right hand.
Hold this position for 30 seconds.
Inhale, straighten your right leg, return to the starting position, and repeat the above actions on the left side.
3, triangle rotation type
Legs are wider than shoulders, arms are straight and parallel to the ground.
Right foot turns 90 degrees, left foot turns 30 degrees.
Exhale, turn right, touch your right calf with your left hand or put it on the ground outside your right foot, and keep your arms in a straight line. Look at the fingertips of your right hand.
Hold this position for 30 seconds.
Inhale, slowly lift your hands and body, turn your feet back and return to the basic standing posture. Repeat in the opposite direction.
4. Sitting angle type
Action decomposition
Legs apart, shoulder width, legs straight. Turn your right foot 90 degrees to the right, your left foot a little to the right, your heels are in a straight line, your arms are flat on both sides and parallel to the ground. Lean forward).
5, magic chair style
Stand up straight, legs together, arms at your sides.
Inhale, swing your arms left and right, cross your hands on your head, and lock your thumb.
Exhale and bend your legs as if you were going to sit in a chair. The thighs are almost parallel to the ground and look straight ahead.
6. Front extension type
Sitting posture, legs straight forward, arms at your sides, slightly backward.
Inhale, support your body with your arms and slowly upward until you reach the limit.
Keep your legs as straight as possible and relax your head backwards.
Exhale when restoring, repeat.
Second, diet food.
1. avocado. Avocados are a treasure house of nutrition. It contains a lot of monounsaturated fatty acids beneficial to human health. This kind of fat can increase satiety and is not easy to store as body fat, so eating avocado will make you not hungry for a long time and then lose weight. 20 14 A study published in the Journal of Nutrition shows that people who eat half avocado for lunch will obviously reduce their hunger at dinner.
2. Black pepper. Adding half a spoonful of black pepper to dinner can reduce weight, because pepper contains a compound called piperine, which can inhibit the formation of fat cells. In addition, other studies show that eating spicy food can promote metabolism, increase the energy consumption of basal metabolism, and make the body consume more fat, especially the fat accumulated in the abdomen.
3. apples. 20/KLOC-A study published in the Journal of Food Chemistry in June/April shows that eating an apple a day can not only prevent many diseases, but also lose weight. This is because apples are rich in dietary fiber and polyphenols, which can promote the growth of beneficial bacteria in the intestine and save you from "paunchy". Eating 2~3 apples raw every day can reduce weight, and eating them cooked will destroy their polyphenols.
4. almonds. As long as it is eaten in moderation, this delicious nut will play a great role in shaping abdominal muscles. Almonds contain a lot of dietary fiber and unsaturated fat, which can effectively reduce people's desire for snacks all day. Eating a handful of almonds and a piece of fruit will increase your satiety without overeating.
5. berries. Berries are rich in natural antioxidants and dietary fiber, which can prolong satiety. In addition, carbohydrates contained in berries are not easy to be converted into fat in the human body, but burned as energy. Blueberries can play a particularly good role in decomposing abdominal fat.