Step reading plan and skills 1 plan 1: You can also stovepipe when washing in the morning and evening.
Don't stand still when brushing your teeth, slowly stand on tiptoe, stay for 15 seconds and then slowly put it down. Better repeat it three times. In addition, if you brush your teeth for a long time, you will find that your teeth will become whiter and whiter.
Step 2: Scheme 2: The slimming method in the bus and subway.
A, when waiting for the bus, push the wall with your hands and do arm exercises.
When waiting for the bus, you can hit a place on the wall, stand about 30 cm away from the wall, cross your legs, put one hand on the wall, bend your elbow slowly, press your weight on your wrist, and do the same with your other hand.
B, let the arm more slender bag movement
Don't make your arms vertical when carrying the bag. Might as well lift the bag slightly to the waist and exercise your arm muscles.
C. Stick to the finish line in the subway and hold the rings alternately with both hands.
When standing, leaning against the carriage can easily lead to pelvic skew. The correct thin arm posture is to stand up straight on tiptoe and hold the rings with both hands, which can effectively exercise the forearm.
D, lift the bag with weight when riding.
It's the same as lifting dumbbells. When riding in a car, you can carry a heavy bag to fully stretch and exercise your arms.
Step reading 3 Scheme 3: Going to work VS slimming when climbing stairs
A cutting and strode away.
Walking to work is a good opportunity to lose weight, that is, to save money and time. The best way to walk is to "chop hands and stride". The specific methods are: abdomen, head up, chest out, hips down, stride as much as possible, hands shaking violently, and do the biggest exercise, so that you can exercise all parts of your body, make your waist thin, your back thin, your hips thin, and your arms fat-free, which is also the best full-body exercise.
B, don't miss the walking stairs
Of course, don't miss the opportunity to climb the stairs. If the company is below the tenth floor, you can take the fire escape. When you go upstairs, you'd better take two or even three or four steps at a time. Facts have proved that if you go up the stairs 3 ~ 4 times a week for 20 minutes each time, you can consume 400 ~ 500 calories, and it will also help to strengthen and strengthen the muscles of calves, thighs and buttocks!
Step reading 4 Scheme 4: The slimming method that can be carried out at any time in the office.
First, table waist training
Sitting in the office often can easily lead to excessive waist fat. You can do some simple waist exercises after work-straighten your body against the back of the chair, straighten your legs, and then bend over. Pull your knees to your chest with both hands, hold them for 30 seconds, then return (each leg is implemented separately), raise your arms to shoulder height, bend down as much as possible, then return (stand up straight), raise your arms forward and bend down. Repeat about ten times.
B, strongly recommend sit-ups.
Sitting at a sedentary desk, you must learn the sit-ups that you can do while sitting in a chair. Straighten your back, pause for 2-3 seconds before sitting down, then sit up straight with your back against the chair and come back. It's like doing sit-ups to effectively exercise abdominal muscles.
Step reading 5 Scheme 5: One-day diet slimming suggestion.
First, the online popular matcha with yogurt
Taking green tea yogurt as a usual snack half an hour before lunch and dinner can increase satiety and prevent fat accumulation. If you want to strengthen the effect, you can use green tea yogurt instead of Chinese food or dinner, and you must drink 1 cup of warm water before eating, because eating on an empty stomach is easy to have diarrhea.
Have afternoon tea before work
If you eat something in the afternoon and evening, you will feel full until dinner, so that you won't get fat because you eat too much at dinner. therefore
Try to eat some low-calorie snacks that can enhance satiety, such as whole sugar, low-sugar soda cookies or porridge popular in Japan.
C. The more vegetables, the better.
Don't be afraid that your face will turn green if you eat too much vegetables. In a hearty Chinese meal, the more vegetables you eat, the less you gain weight, especially celery, cucumber, wax gourd and other vegetables, which contain a lot of fiber or diuretic and fat removal. You should eat more, and it is best to eat before eating meat, so that the calories of a meal can be reduced to a minimum.
D, 1.5 liters of drinking water
If you eat fried food at night, it is recommended to drink at least 1.5 liters of water the next day, and drink a small amount for many times to eliminate toxins and wastes in the body. Or you can drink other kinds of water instead, such as natural mineral water, spiced water, flower and fruit tea … but drink less sugary drinks.
Reading Step END Precautions Habits are developed in long-term life. At ordinary times, we should pay attention to develop good living habits and ensure good health.