Three treasures of weight loss: the first afternoon, running in place, the second, less oil and less sugar, and the third, raise your hand. After lunch every day, raise your hand, stand against the wall 10 minutes, run in place around 5 pm 1 hour, control the intake of oil and sugar or snack, and keep the overall balance of the diet. The fourth kind of slimming exercise can make all parts of the body exercise in a targeted way, and achieve the effect of slimming.

Let's talk about the essence of running in place and 10 minute quick-acting weight-loss exercise.

1, running in the same place every afternoon 1 hour.

2. Adding upper limb combined exercise to running can accelerate fat burning, effectively shape and reduce the fat on the face, back, upper arm, waist and male chest of obese people.

3. Insist on aerobic exercise for 10 to 15 minutes every day. There are three steps in this exercise. The first step is stovepipe. Lift your leg and kick it obliquely backwards, 8 beats at a time, for 5 minutes. The second measure, thin waist. The strength of turning the waist must be in place, and the upper body can also follow the action. The third trick is to thin your arms, raise your hands one by one and put them down to your neck, and cross them one by one. If you don't recruit like this, you only need five minutes a day, which has a good effect on maintaining weight and losing weight.

4. There are about 40 movements in Zhang Changqing slimming exercise, which has a good slimming effect on arms, face, upper body, waist and inside and outside legs.

Specific steps

When I first started running, Don't walk too fast. Slowly and steadily enter the state. The first 5 minutes of running is the warm-up phase. What needs to be done at this stage is to adjust the breathing rhythm of the heart and lungs, adjust the frequency of the pace, and fully exercise all parts of the body. Only by fully preparing for the activities can the next 55 minutes of running go smoothly. And it will not cause harm to the body during long-term running. The essence of losing weight is to keep exercising every day. So there's no hurry. At the beginning of running, if you run too fast and don't warm up well, it is easy to cause physical damage. If on a whim, I always want to run and eat a fat man to lose weight at first, it must be three days of fishing and two days of drying the net, which will get twice the result with half the effort. If I don't warm up well, The end result is that just after running 10 minutes, you are exhausted and panting. There is a feeling of breathlessness, so we should not be eager for quick success and instant benefit, but should be gradual and persistent. And the most important thing is to slowly enter the initial state, warm up slowly, and get better slowly. When you spend the first five minutes preparing, start to find a favorite program for the next 55 minutes. This is a key battle to test perseverance. First, find a favorite TV or various videos, and don't always think about running. Let running be an auxiliary exercise to watch TV. At the same time, let the footwork speed up, do some weight-losing exercises, and then swing rhythmically, and the effect is better. At this time, you must relax and your hands can move comfortably with the frequency of footwork. Never fight physically, but coordinate. Because once you enter the competition, you will feel very tired. After running at a constant speed for a few minutes, your hands can move vertically up and down, which can give your upper limbs enough exercise and help you reduce your chest and upper body. According to my running experience, I can draw the following three experiences: 1. During running, you can raise your legs a little, which will make you lose weight faster. 2. During running, your arms can move vertically up and down, your body can coordinate, and you can lose face quickly.