1, detoxification and slimming food
tomato
Tomatoes are rich in lycopene, and the antioxidant capacity of lycopene is 20 times that of vitamin C, which can be said to be super antioxidant fighting capacity. Cooked food can make tomatoes have stronger antioxidant capacity. Although the vitamin C in cooked or processed tomatoes (tomato sauce, tomato juice, canned tomatoes) will be destroyed, the lycopene content can be increased several times, and the antioxidant function is stronger.
green tea
Green tea is rich in tea polyphenols and is a first-class expert in dealing with fat. Green tea can also remove greasy, fresh breath, can persist in drinking, not only anti-aging, but also help detoxification, beauty and weight loss. It is good to drink a cup of green tea as afternoon tea after meals every day, which can promote gastrointestinal peristalsis and improve the metabolism of the body.
nut
Nut foods rich in vitamin e (cashew nuts, walnuts, hazelnuts, peanuts, etc. ) not only has antioxidant function, but also can repair skin care tissue. However, due to the high oil content of nut foods, if they are taken in excess, they will not only gain weight, but also endanger health.
cucumber
Cucumber contains cucumber acid, which can promote human metabolism. Cucumber is rich in protein, sugar, vitamin b2, vitamin C, vitamin E, carotene, nicotinic acid, calcium, phosphorus, iron and other nutrients. At the same time, cucumber also contains malonic acid, cucurbitacin, soft and fine fiber and other ingredients, which is a rare food for detoxifying and beautifying.
2. Exercise of burning fat
According to research, the combination of aerobic exercise and muscle training is the most effective way to reduce fat. Combine aerobic exercise such as running with some exercises to exercise abdominal muscles. As long as you persist for more than one month, you can harvest a flat belly.
A running for 3 minutes+sit-ups 1 min.
There are many kinds of sit-ups. Choose something that can exercise the abdomen. Be careful not to sit up completely when you get up. You can get up at a 45-degree angle, use the strength of your abdominal muscles to get up quickly and fall slowly.
B Run for 3 minutes+push-ups 1 min.
Push-ups mainly exercise the chest muscles, and can also exercise the abdomen, but the effect of chest muscle exercise is obvious.
C running for 3 minutes+supine leg lifts 1 min.
Supine leg lift decomposition:
Step 1: Lie on your back with your arms tightly attached to your sides and tighten your lower abdomen.
Step 2: Lift your legs until they are perpendicular to the ground. According to personal physique, it can not be vertical, as long as it achieves the effect of exercising the abdomen.
D running for 3 minutes+flat support 1 min.
Motion decomposition of plate support;
Step 1: Lie on the ground and support the whole body with two toes and forearms of both hands.
Step2: The shoulders and elbows are at right angles, the trunk is straight, and the head, shoulders, hips and ankles are kept in the same plane as far as possible.
Step 3: Look straight at the ground and keep breathing evenly.
E running for 3 minutes+sitting posture with legs closed 1 min.
Decomposition of leg contraction in sitting posture;
Step 1: If you need a chair with good stability, sit on it and grasp the edge of the chair with both hands.
Step 2: put your legs together, and then close them to your chest until you feel tight in your abdomen.
Run for 3 minutes+supine knees and legs 1 min.
F Step decomposition of supine knees and legs:
Step 1: Lie flat on the ground with your legs together and your hands tightly pressed against the ground.
Step 2: Fold your legs and keep your calves parallel to the ground.
Step 3: Sit-ups and tighten your knees to your chest.
note:
1. You can do all the above actions, or you can choose one or several of them for training. 3 minutes aerobic+1 min muscle training is a group, and more than 4 groups are repeated each time.
2. If you don't want to run for 3 minutes, you can choose other aerobic exercise methods, such as skipping rope, running in place, swimming, cycling, fitness dancing and so on. The intensity of exercise should not be too great. The standard is that you are between tired and not tired.
Diet: Pay attention to a seven-point full diet and chew slowly. Do not eat fried food, fat, sweets, drinks, wine, etc. Eat more vegetables, high-quality protein food (chicken breast, fish, soybeans and bean products), and eat more coarse grains and potatoes.