It's more than half of the summer fitness season, so we should exercise quickly. Many people want to exercise without losing weight, and do special exercise on a certain part of the body to achieve the purpose of eliminating excess fat in that part. Do you want to say waist? Do you want an ass? Today, I will introduce you to the methods of local slimming and diet slimming.

First, local slimming

1. Chest up

This action can exercise your chest muscles and make your chest stronger.

1, kneeling on the floor, knees on the ground, legs crossed, arms open, slightly wider than shoulders, push-up posture.

2. Slowly lower the upper body when exhaling. At this point, you will feel the tension in your chest muscles. Then stop at the lowest point, exhale and return to the action of 1.

Repeat the above actions 10 ~ 20 times as a group, rest for about 40 seconds after finishing a group, and then repeat, and do 3-5 groups every day.

Build little ass.

This action can tighten the hips.

1. Lie on your back with your knees bent at right angles and your feet shoulder width apart.

2. Exhale, tighten the hips and lift them up until the hips can no longer go up, and feel the muscles contract. Then exhale slowly and lower your hips at the same time.

Repeat 10 ~ 30 times as a group, and rest for about 40 seconds between each group. Repeat 3 ~ 5 groups every day.

A slender waist

This is a spinal exercise, which can make your waist slimmer.

1, prone on the ground, legs shoulder width apart, arms extended forward.

2. Exhale, cross your arms and legs, stimulate your erector spinae and stop at the highest point. Then exhale, return to the position of 1, cross your limbs again, and repeat the same action.

Repeat 14 ~ 20 times as a group, then rest for 30 seconds and repeat. Do 3 ~ 5 groups every day.

4. the s-line on the side

This action can make your sideways curve more beautiful.

1. Lie on your right side in a comfortable posture, with your right elbow supporting your head, your left hand on the ground in front of your waist, and your legs together.

2. Exhale and lift your legs up until you can't climb. Exhale back to the position of 1 and repeat the same action on the other side.

14 ~ 20 times in each group, and then rest for about 30 seconds before repeating. Do 3 ~ 5 groups every day.

Step 5 eliminate pear shape

1, when going up the stairs

Lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.

2. When sitting in a chair

Cover your legs hard and switch legs after counting from one to eight. Repeat this action and don't stop breathing. This can exercise the calf line.

3. When watching TV

Don't bend your knees when sitting in a chair. Lift one leg and then put it down. Repeat this action for 8- 10 times and then change the other leg to remove the fat on both sides of the thigh.

4. When walking

When walking, you should speed up and stride as long as possible, so that the muscles on your legs can be exercised. Simply put, walk with energy. This way of walking should be a habit that is usually formed.

Step 5 change your walking posture

Changing the posture of walking is fundamental. Check your walking habits when walking slowly. Avoid adding too much weight to the calf.

Second, diet slimming.

1. The ideal breakfast is porridge. Experts suggest that oatmeal is better, not only nutritious, but also lasting for a long time. You can add five or six red dates to the porridge to supplement VC, so that the staple food and fruit for breakfast are available. You can make scrambled eggs with tomatoes when you have time, so you can have vegetables and eggs. Milk is essential for breakfast. Needless to say, the digestion time is about 3 hours, which is twice that of porridge. It is better to choose rice or potatoes as the staple food, which is better than bread and steamed bread.

2. Don't eat on the road. Some people like to have breakfast on their way to work so that they can have more sleep. Eating snacks in the street or eating while walking, nutrition experts say that breakfast should not only be nutritious, but also healthy. Get up and go on the road. The habit of eating breakfast on the way has a great influence on your health. It is best to drink a glass of water one hour before breakfast to help the secretion of digestive juice. On the way to work, it is impossible to chew slowly. When walking, blood can't reach the stomach, which is not enough to help peristalsis and digestion, leading to indigestion. So for the sake of health, it is cost-effective to get up early for breakfast.

We all say we should have a good lunch, but we don't want you to eat high-calorie things here. Eating well means eating more healthy food. Vegetables are one of the healthiest foods, but you should pay attention to the vegetables you can eat, so you should eat more cabbage. Cabbage contains a lot of vitamin C and fiber, which can promote gastrointestinal peristalsis and keep the digestive system young and energetic.

On the question of what to eat for lunch, many people find it hard to believe that lean meat can also lose weight. Experts suggest that office workers should have lean meat, fresh fruit and other foods for lunch. These foods are low in fat, which will not only make you fat, but also have the effect of losing weight. At the same time, you should ensure a certain amount of high-quality protein such as milk, soybean milk or eggs every day, which can improve your work efficiency.