1, abdominal weight loss method
The first episode:
Action 1
Lie on your back with your hands crossed on your chest, knees together and knees bent.
Action 2
Use abdominal strength to lift the upper body, lower body to the ground, and return to the action of 1 1 repeat 15 times, 4 times.
Action 3
In prone position, the forearm is supported at 90 degrees, above the waist, the back is straight, the feet are shoulder-width apart, and the instep is attached to the ground.
Action 4
Stand on tiptoe, support your body with abdominal and arm strength for 30 seconds, return to action 3, repeat 15 times as 1 time, and do it for 4 times.
The second episode:
Action 1
Lie on your back, with your hands naturally flat on your sides, your legs off the ground, and your calves as level as possible.
Action 2
Lift your hips with abdominal strength and keep your knees as close to your chest as possible. Action 1~2 repeats 15 times, that is 1 time, and repeats about 4 times.
Action 3
Sit on your knees, keep your feet off the ground, and support your whole body weight with your hips. The upper body is V-shaped from the knee joint, and the hands are horizontally extended.
Action 4
Don't move your body, just move your hands down from the horizontal extension and let them stick to the ground. Actions 3~4 are repeated 20 times for 1 time, and done 4 times.
The third episode:
Action 1
First, lie flat on your side, with your right forearm supporting the ground, so that the part above your knees is off the ground and your body is inclined in a straight line.
Action 2
Keep your body still and lift your left foot sideways so that the distance between your feet is greater than the shoulder width. Action 1~2 goes back and forth 20 times and then changes sides to 1 time, which can be repeated twice.
Action 3
Sit on your knees, keep your feet off the ground, and support your whole body weight with your hips. The upper body is V-shaped from the knee joint, and the hands are horizontally extended.
Action 4
Keep your body still, stretch your left hand forward and translate your right knee backward. Go back to action 3 and change sides. Actions 3~4 are repeated 20 times for 1 time, and done 4 times.
2, scientific diet
One: Banana+Oats
Efficacy: Although compared with staple foods such as rice and flour, the calorie of bananas is only half that of starchy foods, the calorie of bananas in fruits is not low, about 90 calories per 1 00g, which is higher than that of citrus1times. If you eat bananas for breakfast, I'm afraid you will soon be too hungry to stand up. To make eating bananas for breakfast healthier and more effective, you may wish to combine cereal or cereal at the same time to slow down digestion and absorption, so that you can feel full for a longer time and prevent blood sugar from rising rapidly. As long as it is combined with the diversified intake of two meals at night, such as fruits that don't eat midnight snack, and supplemented by other nutrients, it is possible to lose weight healthier and the effect is more lasting.
Scientific Diet Recommended by Bian Xiao: Banana Oatmeal. Ingredients: bananas, oats, medlar. Practice: 1, first add enough water to the oats and cook them, then put the bananas into small pieces and add some medlar. 2. Cook for another five or six minutes with slow fire. If you like to drink milk, you can also add milk to cook it, which is more delicious!
Two: Agrocybe aegerita+carrot+auricularia auricula+green pepper
Efficacy: Agrocybe aegerita has the effect of strengthening spleen and stopping diarrhea, and has special effects of anti-aging, lowering cholesterol and preventing cancer. It is an ideal food for patients with hypertension, cardiovascular diseases and obesity. Carrots have the effects of invigorating spleen and regulating stomach, nourishing liver and improving eyesight, clearing away heat and toxic materials, strengthening yang and tonifying kidney, penetrating rash, lowering qi and relieving cough, and have a unique effect on beautifying skin. Regular consumption of auricularia auricula can enrich blood and nourish skin, make skin ruddy and shiny, and also prevent and treat iron deficiency anemia. Green pepper has the functions of reducing fat and weight, relieving fever and pain, preventing cancer, stimulating appetite and helping digestion. This dish is not only beautiful in appearance and rich in nutrition, but also can reduce blood fat and clear the stomach, thus achieving the effect of losing weight.
Bian Xiao's recommended scientific diet: fried green peppers with Agrocybe aegerita. Ingredients: Agrocybe aegerita, carrot, auricularia auricula, green pepper, garlic, salt, soy sauce, chicken essence, sesame oil and corn flour. Practice: 1, cut off the roots of Agrocybe aegerita and wash them; Peel carrots, fungus (dried fungus soaked in advance) and green peppers, remove seeds, wash and shred. Peel garlic and chop it into minced garlic. 2, add the right amount of oil to heat the pot, saute the garlic, stir-fry the Agrocybe aegerita over high fire, and shovel it out for use. 3. Add proper amount of oil and heat, stir-fry green pepper, carrot and fungus, soak Agrocybe aegerita evenly in the pot, add proper amount of salt, soy sauce and chicken essence to taste, thicken, pour a little sesame oil and serve.
Three: Mushroom+Tofu
Efficacy: The nutritional value of mushrooms is relatively high, and the delicious taste of mushrooms is favored by many people. Moreover, mushrooms are rich in protein and amino acids, which have the functions of sterilization and antivirus, and can also lose weight. Tofu is a diet food with high nutrition, high minerals and low fat. Rich protein is conducive to enhancing physical fitness and increasing satiety.
Bian Xiao recommended a scientific diet: mushroom tofu. Ingredients: 300g of tofu, 3 mushrooms, pickled mustard tuber, soy sauce, sugar, sesame oil and starch. Practice: 1. Cut the tofu into squares and hollow it out. 2. Chop the washed and soaked mushrooms, chop the mustard tuber, add seasoning and starch and mix well to get the stuffing. 3. Stuff the stuffing into the center of the tofu, steam it on a dish, and pour in sesame oil and soy sauce.
Four: Flammulina velutipes+Konjac+Cucumber
Efficacy: Eating Flammulina velutipes often can effectively reduce blood fat and blood sugar, so Flammulina velutipes is also called "slimming mushroom". As a natural diet food, cucumber is the first choice for many slimming women. If you want to eat safely and lose weight in summer, you should pay attention to the cucumber diet, so that you can eat the excess fat and get rid of the ugly fat. Konjac is very effective in losing weight. If you order this in the cold salad, you will feel full, and you will be almost full after eating a little. It is definitely the trump card in diet food.
Bian Xiao recommended scientific diet: mustard and spicy cold konjac shreds. Ingredients: Flammulina velutipes, shredded konjac, carrot, cucumber, coriander, chopped pepper, sugar, soy sauce, vinegar, mustard and sesame oil. Practice: 1, shredded carrots, shredded cucumbers, washed Flammulina velutipes, and shredded konjac with water. 2. boil a pot of water. Add Flammulina velutipes after the water is boiled, take it out after discoloration, and soak it in cold water for a while. After the water boils again, pour a few drops of oil, add carrots, take them out slightly, add konjac shreds, cook for 2 or 3 minutes, take them out, rinse with cold water, and remove the astringency. 3. Drain the water from Flammulina velutipes, shredded konjac and shredded carrot, put them into a large bowl, add shredded cucumber and shredded coriander, add a spoonful of chopped pepper, half a spoonful of sugar, a spoonful of soy sauce, half a spoonful of vinegar, a section of mustard horseradish and a little sesame oil, and mix well before eating.