1, stovepipe exercise
(1) operation 1
1. Stand by the bed, stand at attention in a straight line, tighten the abdomen and buttocks, gently hold the edge of the bed with your left hand and insert your right hand into your waist.
2. Take a big step backward with your right foot, stand on tiptoe and bend your left foot slightly.
(2) Action 2
1, lie on your stomach, support your jaw with your wrist, hold the pillow with your ankle and squeeze in.
2. Bend your knees and squeeze your legs inward. Do 15 times as a group, * * * do 1 ~ 3 groups.
(3) Action 3
1, lie on your back, put your hands on your sides, bend your right leg first, so that your thigh is as close to your chest as possible, and then straighten it after stopping for 3 seconds.
2. Change your left leg. Alternate your legs and do it 20 times in a row.
(4) Action 4
1, lying on the ground on the left, legs together straight, left elbow supporting the head, right elbow on the ground in front of your chest.
2. Lift your right leg perpendicular to the ground and arch your feet. Repeat 10 times, then lie on your right side and repeat 10 times.
(5) Action 5
1, supine position, hands under hips, legs straight, ankles crossed, knees bent.
2. Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible, and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.
(6) Action 6
Hands akimbo, right foot straight, lift to the place where you feel the highest, but not along the pelvis. Don't lift your ass high just because you want to lift it high. Keep your feet straight. Hold this position for 30 seconds.
Hands akimbo, left foot straight, lift to the place where you feel the highest, and keep your body straight. Imagine that your spine is stretched upward, your feet are forced to straighten, and you can hold this position for 30 seconds.
(7) Action 7
Pull your right ankle with your right hand and put it at the root of your left thigh near the mousetrap. People who can balance will raise their hands and look up for 30 seconds.
Pull your left ankle with your left hand and put it at the root of your right thigh. If you can keep your balance, raise your hand and look up. If you can't balance, you can put your hands on your hips and look at the position ahead. Stay for 30 seconds.
8. Action 8
Hands shoulder width apart, one more palm width. Your wrist will be almost lower than your shoulders, and your knees will be lower than your hips. Then slowly straighten your knees and straighten your hands. Remember that your hips are at the highest point and push your hips up hard.
Some people may not step on their feet. Don't worry, it's normal. Like tiptoe, you can also do this action and stay for one minute.
(9) Action 9
Take a big step forward with your right foot. This action is very similar to lunge. It should be noted that the knee of the right foot should be directly above the ankle of the right foot, the hind leg should be straightened hard, and the heel should be lifted hard. Don't be lazy. You can put your hands together and hold them close to your ears for one minute. Take a big step forward with your left foot. It should be noted that the left knee should be directly above the left ankle, the hind leg should be stretched straight and the heel should be forced upward. You can lower your feet a little. Keep your hands straight, close to your ears and stay for one minute.
(10) Action 10
Put your feet together, put your hands flat on the outside of your hips, and raise your feet at 90 degrees. When exhaling, put your right foot down, not on the ground, about 10 cm from the ground. Move slowly. Inhale and return to the 90 position. When exhaling, put your left foot down, it is not on the ground, and it is about 10 cm away from the ground. Move slowly. Inhale, lift your legs and exhale, put down your feet and exchange actions. You can do it 20 times. Drinking a cup of warm water after exercise can metabolize some body toxins.
2. How to drink yogurt to lose weight
1, yogurt oatmeal diet
Ingredients: 200ml yogurt, 1 bowl of oatmeal.
Usage: Stir well, eat in the morning, noon and evening, three times a day.
Tips: Oats are rich in B vitamins, dietary fiber and minerals, which is beneficial to the regulation of physiological functions and the acceleration of metabolism, lowering blood fat and blood pressure, clearing heat and relaxing bowels, and is beneficial to losing weight.
2, yogurt and red dates to lose weight
Ingredients: yogurt 1 cup, dried dates, bananas 1.
Usage: Stir well, and eat it for breakfast, once a day 1 time.
Tip: Pay attention to clearing the intestines when losing weight. Jujube can nourish the face and relieve constipation, and banana can also relieve constipation, which is a good match.
3, yogurt brown sugar diet
Ingredients: yogurt 1 cup, 2g brown sugar.
Usage: Stir well and drink before or after meals, 2-3 times a day.
Tips: Brown sugar has diuretic effect, and yogurt can promote intestinal digestion, which can be eaten normally for three meals.
4, yogurt bamboo salt diet
Ingredients: yogurt 1 cup, bamboo salt 2g.
Usage: Stir well, and eat it for breakfast, once a day 1 time.
Tip: Yogurt bamboo salt can disintegrate constipation, and it can also be matched according to personal taste, such as bamboo salt in the morning, brown sugar at noon and skim milk powder at night.
5, yogurt and vegetables to lose weight
Ingredients: yogurt 1 cup, green leafy vegetables 1 plate.
Usage: stir evenly, as a meal, once a day 1 time.
Tips: You are too hungry to drink yogurt directly. You should drink soup or eat some fruits and vegetables first in case the acidity in your stomach is too high. You can drink oolong tea or chrysanthemum tea after meals.
6, yogurt green papaya diet
Ingredients: yogurt 150ml, 2 tablespoons condensed milk, and appropriate amount of papaya juice.
Usage: dinner, once a day 1 time.
Tips: Papain enzyme of green papaya can not only decompose protein and sugar, but also decompose fat, expel excess fat in time, remove fat, contract mast cells, and promote metabolism, thus achieving the purpose of losing weight.