1, slimming beauty food
Jiang Shui fasting method for black tea
Day 1 day:
Morning: Eat as usual in the morning.
Noon: Eat as usual at noon.
Evening: Eat as usual at night.
(preparation stage)
The next day:
Morning: carrot juice+ginger black tea
Noon: carrot juice+ginger black tea
Evening: Something that is not greasy (such as Japanese food or porridge) On the third day:
Morning: Two cups of ginger tea and black tea.
Noon: As usual.
Evening: Same as usual.
Eat lightly at noon and at night!
Carrot juice: juice 2 carrots and 1 apple! Put it according to your taste!
The practice of ginger black tea: put peeled and chopped ginger or ginger juice into warm black tea.
In addition, add the right amount of brown sugar or honey!
Not only breakfast and Chinese food, you can drink ginger black tea as long as you feel hungry, 1 day you can drink 2-6 cups! If you feel irritable in your stomach, reduce the amount of ginger!
Suitable for people: people who often have cold hands and feet; People who want to eat sweets in the process of losing weight; People who have difficulty in resting for more than two days; People who can't stand fasting all day!
Eat a light dinner on the day of fasting, even if you don't drink porridge. You can hold 60% meters and put some black sesame seeds. In addition, the side dishes can be 2 prunes, 1 small bowl of whitebait, 1 bowl of ginger soup cooked by tofu and Undaria pinnatifida!
2. How to exercise to lose weight
1. Squatting
Target parts: legs and abdomen
Stand with your legs shoulder-width apart, raise your hands to shoulder height, parallel to the ground, with your center of gravity down, and slowly squat down until your thighs are at 90 degrees perpendicular to your calves. Otherwise, keep upright for 1 min.
2. Flat bracket
Target sites: abdomen and back.
Lie prone, elbows are shoulder width apart, elbows are supported on the ground, and the upper arm and trunk are kept at 90 degrees as far as possible. The two toes are close together to reduce the support area. Keep your neck straight naturally, keep your eyes looking down, hold your chest out, keep your head, shoulders, hips and lower limbs on the same plane, tighten your abdominal muscles and pelvic floor muscles, make your spine in a natural physiological bending shape, keep breathing and keep moving as much as possible.
push-up
Target parts: chest, back and arms.
Support your hands on the ground or a bracket, with the distance between your hands slightly wider than your shoulders, your arms straight, your shoulders and chest slightly forward, so that the vertical line of your shoulder joint forms an angle of 10 ~ 15 degrees with the ground, and your legs are put together and supported on your toes. Keep your torso upright and tighten your waist. Raise your head and lead forward, so that the pectoralis major has a full sense of extension, and it is in a "peak contraction" position and pauses. When propping up, always keep your body posture until your arms are straight.
keep your stomach muscles in
Target site: waist and abdomen
Lie flat on the mat, bend your knees, open your hands behind your head, open your shoulder joints, and lift your body when inhaling. Don't let your waist, hips and feet off the ground, just let your upper back off the ground.
5. air bike
Target parts: waist, abdomen and legs.
Lie on your back on the mat with your hands at your sides and palms facing down. Bend your knees and lift your legs. Keep your left leg bent and your right leg straight. Push the right leg down, keep the air posture, keep the left leg bent, then bend the right leg and straighten the left leg up. When the left leg is pressed down, the right leg is lifted at the same time, the right leg is straight up, and the left leg is bent back, and so on.
6. Superman style
Target parts: waist and back
Face down, chest and abdomen on the ground, arms and legs stretched naturally; Put your feet flat, lift your arms up, and lift your upper body to the limit position at the same time. Keep straight for 5 seconds, and then reset. Repeat this action 10 times. Let the upper body rest, change legs to drive the lower body to lift, keep it straight for 5 seconds and then reset. Repeat 10 times as a group. Finally, the upper and lower bodies are lifted upward at the same time, and the body is U-shaped when viewed from the side, and it is reset after 5 seconds, and repeated 10 times as a group.
7. Single-arm lifting
Target parts: arms and shoulders.
Standing posture, legs are shoulder width apart, hands hold dumbbells, elbows are bent and raised, so that dumbbells are on the same level with ears, and palms are facing forward. Keep your left hand straight so that your arm is slightly in front of your face and your lower body remains still. Go back to lifting dumbbells and repeat with your right hand.