1, thin back movement
1, sit up straight on the bed and raise your hands parallel to the bed. Keep your hands parallel to the bed and let your body lean back slowly 10 second. When doing this action, your eyes should look at your waist and abdomen and stretch slowly. Physical recovery, repeat 8 times.
2. Lie on your back, put your left hand behind your head, twist your left rib to the left, lift your right knee, and try to make your left elbow close to your right knee. Restore, repeat 8 times. The action on the other side is consistent with this.
Stand up straight, put the tissue box straight, and don't let it fall to the left or right. Hands akimbo, lift the leg next to the tissue box and let it wrap around the other side of the tissue box. When you turn your legs, try to raise your knees and exercise your waist muscles. After 5 minutes, take the tissue box to the other side of your body and repeat this action for 5 minutes.
4. Sit in a chair, tilt your legs and bend to one side, feeling your waist being pulled. Repeat 5 times. Do the same thing on the other side.
5. Hold your hands and knees on the ground, with your head, shoulders and knees in a straight line and your fingers slightly inward; Bend your arms so that your chest is as close to the ground as possible and keep your body straight; Raise your arm until you start to move; 6, lying in bed, hands and feet naturally droop, feet apart and shoulder width; It takes 10 second for the body and legs to lift slowly, then pause 10 second after reaching the highest limit, and then resume the original action (after getting used to this action, you can extend the time for the body to pause upwards according to your waist strength). This group of actions is completed in 8 groups.
2, thin waist yoga movements
1, dolphin plate type
Lie prone, bend your elbows, put them on your sides, straighten your legs, stand on tiptoe, keep your body and arms in a straight line, tighten your waist and abdomen, and don't bend your waist slightly. Keep breathing in this position for 5 times.
2. Warrior Three Styles
Stand with your feet together, shift your center of gravity to your left leg, slowly lift your right leg backward, lean forward to be parallel to the ground, and straighten your arms forward with your body tendency. Tighten the lower abdomen, keep balance, and keep breathing slowly for 3-5 times.
3. Half-moon style
Spread your feet, about two shoulders wide. Put your hands on the ground and form a prone position. Put your body center of gravity on your left foot, lift your right foot upward, and turn your right hand upward to make your body and right leg in a straight line. Your left hand and left foot support the ground, and your right hand is straight. Keep this action for 3-4 breaths.
4. Side Twilight Style
Stand with your feet together, inhale, put your palms together, raise your head, slowly squat down and bend your knees, put your hands together, then put your right elbow around your legs and put it on the outside of your left knee, press your right elbow on the outside of your thigh, try to rotate your upper body, and keep this position for five deep breaths.
5. Side brace type
Lie on your right side, with your legs folded, your right hand bent and your palm pressed against your body. Straighten your right hand, hold up your upper body, lift your left hand upward, straighten your legs and tuck in your abdomen. Right foot on the ground. Hold this position and take five deep breaths. Then practice again in a different direction.
3. Ways to lose weight quickly
Quick-acting diet 1, warm-up before exercise
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
Quick-acting diet II. Run barefoot in situ
If you are always at home at rest and feel physically and mentally exhausted, try running barefoot at home. This kind of exercise can fully improve the body's metabolic rate, which is very beneficial to lose weight. Before starting to run barefoot in situ, in order to make the weight loss effect more obvious, it is best to put a washboard or an old plastic bathtub on the ground, treat the ground as a bumpy cobblestone road, and then run in situ on the washboard in socks. This method can not only help stimulate blood circulation through the acupoints on the soles of the feet, but also give full play to the metabolic function. At the same time, it can also relax the tired body of the house to a certain extent.
Quick-acting weight loss method 3, soaking feet
Soaking feet is also a very effective and quick way to lose weight. If everyone can get into the habit of soaking feet before going to bed every night, it will not only help the body to relieve fatigue, but also promote blood circulation, which will also play a great role in reducing fat and slimming. Moreover, the weight loss effect is excellent, because it can effectively help the body discharge excess water and help the body consume excess fat, so that you can easily lose weight without spending money.
Quick-acting diet 4. to have breakfast
Breakfast is the most important meal in a day, but it doesn't mean that you can overeat some high-calorie meat or pancakes, but a nutritious and healthy breakfast rich in protein, which can effectively increase satiety and prolong a person's hunger, so that you won't always want to find snacks. "Skipping breakfast is harmful to health" has been the consensus of many young people in cities, but many office workers are too pressed for time. Soda biscuits and bread are the mainstay of breakfast every day, so take a bite and go to work. Nutrition experts say that crisp and dry foods such as soda crackers and bread are not suitable for breakfast. Due to overnight consumption, various digestive juices have been under-secreted. Most of these dry grains are cereals, lacking high-quality protein, and can only supply short-term energy.
Quick-acting diet 5. Eat less fatty food.
Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories. Therefore, to lose weight, you don't have to eat less. You can replace the high-fat food (such as cream) you eat every day with fresh vegetables, fruits and grains. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.
Quick-acting weight loss method 7, drink plenty of water
Drinking a large glass of water before and after meals is an effective and quick way to lose weight. Water not only has no calories, but also can increase people's satiety and accelerate metabolism. Drinking a cup before meals will make you eat less and quickly eliminate the pain of hunger. Drinking water is ingested by organisms through the mouth, mainly absorbed in the stomach. Drinking water helps to replenish the water in cells, which is an important part of the metabolism of living organisms and one of the ways for living organisms and plants to supplement trace elements.
Quick-acting weight loss method 8, drink more milk
Daily intake of 1800 mg of calcium can make the body absorb 80 calories less. Milk is rich in calcium. Those who are used to drinking coffee every day, adding some milk every time they drink coffee, can not only make coffee smoother and more fragrant, but also help to lose weight. Waking up after breakfast and drinking a glass of pure milk can make people work and study energetically all day. Drinking a cup of hot milk before going to bed at night can make people sleep more sweetly. Drinking a cup of yogurt after lunch and dinner can also help digestion.