1, abdominal breathing
Abdominal breathing is an important way of breathing in yoga activities, which can help reduce belly meat. The specific method is: let the nose inhale slowly for 5 seconds, and the air enters the nasal cavity, throat and abdomen, so that the abdomen is full and bulging, and then the novice can gently press the abdomen with his hand and exhale slowly. This is the antonym of chest breathing. Abdominal breathing can increase the oxygen intake of a single breath, help the human body discharge waste gas and pollute the air, effectively move the abdomen and reduce abdominal fat.
Step 2 stretch your limbs
Stretching limbs is good for stretching muscles and beautifying the body. To do this set of movements, you need to prepare fitness clothes and yoga mats.
Step 1: arm+shoulder. Sit on the yoga mat in a yoga posture, put your hands on your shoulders, take your shoulders as the center, lift your elbows back and forth and circle in the air, inhale in the upper half and breathe in the lower half, try to circle as much as possible, do about 10, and turn in the opposite direction.
Step 2: arms+legs. Kneel on the yoga mat, bend your legs 90 degrees, stretch your arms forward to open the floor, shoulder width apart, bend your left leg forward, bow your head close to your left knee, then slowly straighten your left leg backwards, open it in the air to the maximum extent, keep it for about 8 seconds, and switch to the other leg.
Step 3: Stretch your waist and legs. After lying on your side, support the ground with your hands. Lift your thighs, straighten your toes, put them down, and change the other side for about 20 times.
Step 4: Stretch your back. Sit on the mat, straighten your legs together, straighten your arms forward, lean forward slightly, touch your toes with your hands, pay attention to your abdomen, and look for your knees with your chin.
Step 5: Stretch the calf. Take a big step forward with your right leg, bend your knees slightly, gently press your hands on your thighs, and then switch to the other side.
3. Thin arms
The action of thin arm is very simple, and it is easy to tighten arm muscles and remove arm fat without any tools.
Step 1: Support your hips and thin arms with your back. Sitting posture, knees bent, arms straight behind your back, fingers forward, relying on arms as support, slowly lift your hips, and repeat 10 times.
Step 2: Stand up straight, with thumbs crossed, palms facing each other, arms straight above your head, and stretch hard 10 second. Keep your hands crossed, retract, and stretch forward forcibly 10 second, and repeat for 5 times.
4. Raise your hands and feet
This set of movements can tighten the buttocks, beautify the buttocks, and make it easy for you to create a beautiful buttocks.
Step 1: Lie on your back and straighten your waist. Lie on your back on the mat with your legs bent, shoulder-width apart, and your hands flat on your sides. Inhale and bulge your abdomen, then exhale and straighten your waist, so that all the gas can be discharged back to your position. Breathe continuously 15 times, and keep your movements coherent without rest.
Step 2: Lift your feet and put them on your stomach. Bend and fold your arms to hold your head, keep your feet straight and stretch your instep; Push your hips hard, slowly lift one leg to the maximum while exhaling, keep 1 second, change the other leg, and do it alternately left and right 15 times. When lifting your legs, you should tuck in your abdomen and keep your hips close to the mat.
Step 3: Stretch the boat. Lie prone on the mat, naturally spread your hands and feet slightly, straighten up, inhale and exhale, and slowly lift your hands and feet. If you want to support the ground, you'd better lift your crotch for 5 seconds and repeat 10 times. This action is not suitable for eating too much or after a meal.
Step 5: Skills
Exercise is a magic weapon for healthy weight loss. Female figure and figure are closely related to sports. Through targeted acquired exercise, we can strengthen the innate advantage of the figure and make up for the acquired deficiency of the figure.
6, exercise to lose weight diet
1, daily intake of 25~30 grams of fiber, although fiber can not be consumed and absorbed by the human body, but it stays in the body for a long time, can produce satiety and reduce appetite. High-fiber foods include whole grains, beans, nuts and dried fruits.
2, you can add meals twice a day, such as 10 am, 3 pm. You can choose milk, fruit, yogurt, nuts and so on.
3, guarantee about three or two staple foods every day, carbohydrates can provide energy to the body, do not eat staple foods, and lose weight easily.
Try to eat dinner as early as possible, and don't eat for 5 hours before going to bed.
5. Make sure to drink enough water every day. Drinking water can also help you lose weight. Drink 6-8 glasses of water every day, and the amount of water is about 2000ml.
6, less salt and less oil, try to put less oil and less salt when cooking. You can try cooking food by boiling and steaming, or you can try cooking with olive oil.
7. Eat fish four times a week. Omega -3 fatty acids contained in fish can help break down fat.
8. Eat warm food. Too cold food may lower the body temperature and slow down the metabolism of the body. Therefore, it is best to eat raw vegetables as little as possible, such as raw salads. It is best to cook the vegetables before eating.
9. Filling food with small dishes helps to suppress appetite and reduce food intake.
10, you can drink several cups of green tea every day. Catechins in green tea can help inhibit lipolysis and improve the metabolic rate of the body.
1 1. Take a certain amount of calcium every day. Under the same calorie consumption, the average daily intake of 1000mg of calcium will be more than the daily intake of 600mg of calcium, and the average weight can be reduced by 2.7 kg in three months.