1, Tighten abdominal muscles: Sit in a chair, keep balance, stand on tiptoe with your feet together, tuck in your abdomen and hold out your chest. Legs clamped,

Lift your legs close to your chest, tuck in your abdomen, adjust your breathing, and straighten your toes. Keep your upper body still,

Straighten your legs outward and hold for 5 seconds. Repeat 5 times.

PS: The chair should be firm and stable.

[Focus on massage to remove fat]

1, grab the swimming ring: hold the waist fat back and forth with your thumb and middle finger, and pull it outward to the limit.

Then let go. Repeat 30 times.

2, remove the small belly: start from the lower right position of the navel, draw a big circle clockwise, repeat 10 times. Starting position

Put it in the same position, press it hard with your fingertips, and draw a small circle around your navel clockwise. Repeat 10 times. Fingertips slightly hard, but

To effectively stimulate intestinal peristalsis and eliminate subcutaneous fat.

2, flat abdomen: lie flat on the mat, stretch your arms over your head, hold your ears with your arms, bend your knees and step on the ground, inhale.

Exhale through your mouth, sit up slowly in a controlled way, tighten your abdomen and land on your feet. Keep your back straight and breathe in. Repeat 10 times.

3. Side abdomen: Stand with your legs shoulder width apart, raise your hands straight above your head, and slowly bend to the right to let your body.

Form an arc, hold it for 5 seconds, return to the upright position, and then do the other side. Repeat 5 times.

[Simple leg slimming gymnastics]

Use a few minutes before going to bed to do a stovepipe exercise, which can not only stovepipe, but also help sleep.

& gt slender thighs:

1. Sit cross-legged, palms facing each other, hands on them, the outside of knees as close as possible to the ground, and the back stretched out.

Press the chest and upper body forward, keep getting up 10 second, and repeat for 3 times.

2. Lie flat, lift one leg, hold the knee socket with both hands, stretch to the chest for 10 second, change legs, and repeat for 3 times.

& gt slender calf:

1. Sit on the ground, straighten your legs, straighten your back, hold your toes with your hands, and pull in your own direction 10 second, and repeat for 5 times.

You can exercise the inner leg muscles.

2. Sit as above, put your hands on your side, tighten your toes forward for 5 seconds and hook your toes back for 5 seconds. Repeat 20 times.

[Pilates arm is thin again]

This action is slightly more difficult, but it can stretch and test the axis of the body, train the sense of balance and shoulders, and tighten the beautiful arms.

1. Sit on one hip, straighten your back and bend your knees to the other side. Put one foot in front of the other. One hand is flat on the ground,

Fingertips facing outward, the other hand is easily placed on the knee;

2. When exhaling, lift your body sideways, hold your hands on the ground and straighten your legs. Then the upper arm rotates upward and gets stuck.

Close to the ear. The legs are slightly outward, the soles of the thighs are placed in front, and the toes of the hind feet are supported on the ground, keeping the whole body on a plane.

3. Inhale, lift your upper arm to the ceiling, turn around and look up;

4. When exhaling, the raised hand goes deep into the space below the body and starts to twist from the waist;

5. Inhale and raise your hand to the ceiling again;

6. When exhaling, the raised handspring extends backward to the junction of the back wall and the ceiling;

7. Inhale and lift your arms to the ceiling. Lower your body when exhaling. Repeat 2-3 times from step 3.

PS: Keep your shoulders, arms, knees and feet on the same plane, and don't move your legs and hips.

It is not a dream to turn white vinegar into red wine in one minute and lose 34 pounds a month.

[b] self-made technology

Ingredients: one purple cabbage, mineral water, white vinegar and honey.

Practice: Juice the cabbage, pour seven-point full mineral water, add half a tablespoon of white vinegar and a little honey.

Efficacy: lose 34 kg a month, promote metabolism, reduce fat and weight, resist oxidation and smooth skin.

Weight loss principle:

White vinegar: Improve and regulate your metabolism.

Purple vegetables: Purple vegetables are rich in vitamin P, which can lower cholesterol and are very good meat companions. It can also regulate nerves and increase adrenal gland secretion.

Intimate tip: It is worth noting that when choosing white vinegar, it should be processed with rice, sorghum and soybeans. (Pay attention to the trademark, which generally means acidity)

Try to avoid chemicals.