Short skirts in summer tempt girls' hearts in various fashion magazines, but thick thighs are protesting: Are we doomed to miss short skirts?

Lose weight information station

Newsl .. The right diet is the beginning of a good figure.

In fact, dieting is "dieting", not just for fat people. Everyone who wants to keep healthy and beautiful should abide by it. Only those who regularly control their diet can have a beautiful and healthy figure, which is the price. However, we should have a correct understanding of dieting. Understand the relationship between food nutrition and body function, not only know what to eat, but also know how much to eat.

News 2. Dietary Rules of Tomb Raider Book

The basic principle of dieting is "eat". Never do whatever you want and have enough to eat. Generally, you should brake in time when you feel a little full. Ensuring 80% fullness is not only the secret of losing weight, but also the secret of supporting life. Young girls need more calories because of their growth and activities, generally 2000-2400 calories a day. After the age of 20, the basal metabolic rate decreases, and the calorie intake of women at this time is generally 1200 calories. However, because everyone's physique is different, the demand for calories will be different.

News 3. Pay more attention to moderation when eating out.

Modern people have to socialize, work is busy, and there are more and more opportunities to eat out, so the chances of getting fat will increase. In order to make food more delicious, restaurants often add sugar, salt, monosodium glutamate and oil to stimulate appetite, which makes you absorb more calories invisibly. If you always feel thirsty and greasy when eating, it means that there are too many condiments in the food. It's time to change restaurants!

1, thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.

2, the inner thigh is thin

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased.

3. Internal and external measurement of thin thighs

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.

Introduction [Breathing Gymnastics]

1. Inhale as much air as possible through your nose, then exhale bit by bit through your mouth until there is only 30% air left, and then hold your breath.

2. Hold your breath and contract the lower abdomen, and the gas will rise to your chest. Then bulge the abdomen, and then lower the gas to the abdomen.

3. Repeat the action of lifting the breath from the chest down to the abdomen for 5 times, then exhale slowly through the mouth, and return to 1 after spitting. 1 group Repeat this process 5 times, at least 2 times.

Introduction [Thoracoabdominal Breathing]

1, abdominal contraction lasts for 4 seconds, and full air is inhaled into the chest through the nose. At this time, be careful not to bow.

2. After inhaling the maximum air, you must hold your breath and bulge your abdomen, and the gas will drop to your abdomen.

3. When the abdomen expands to the maximum, exhale slowly through the mouth. Repeat this process for 3 times as 1 group, and repeat at least 3 groups.

abdominal respiration

1, which is a breathing method to quickly inhale gas into the abdomen and waist, has a relaxing effect. So try it when you feel nervous.

Inhale a lot of air through your nose for 4 seconds, so that your abdomen will swell. Once your abdomen is filled with air, hold your breath.

3, hold your breath 1-3 seconds and then slowly exhale through your mouth, the abdomen will sag. At this time, the back must not be bent, and repeating it for 3 times is 1 group. Do at least two groups.

Chest breathing [abdominal chest breathing]

1, breathe in through your nose and let your abdomen bulge.

2, hold your breath, make the abdomen sag, and lift your chest.

3. Shrink the abdomen and slowly exhale the gas. The function of 1-3 is 1 group. Do at least three groups.

Thoracic respiration

1, chest breathing is the action of repeatedly contracting the lower abdomen, and then pushing the air to the chest to expand it, so that the lateral abdominal muscles can be naturally exercised; And because the chest is fully expanded, it has a good breast enhancement effect.

2, shrink the lower abdomen, slowly inhale through the nose, straighten your back, and feel the chest swell. Be careful not to bend your back.

3, hold your breath 1-3 seconds, and then slowly exhale through your mouth, paying attention to the abdomen can not expand. The action of 1-3 is 1 group, and at least 3 groups are repeated.

[Notes]

Basically, abdominal muscle training is the most effective method. Do it 1 time in the morning and evening, but it doesn't matter when and how many times you do it 1 day. But it is best to do 1 time in the morning and evening. It is ideal to do the above five breathing methods in order after getting up in the morning and 2 hours after dinner. If you only do 1 time a day, it is recommended to do it before breakfast. Don't be indifferent to those who pursue gentleness and gracefulness.

References:

Health care network

First, practice your legs. Second, practice abdomen. You must insist!