1, Healthy and Easy Weight Loss Plan
First, the face: regain the melon face in a week.
Covering your face will give you the illusion of obesity. If MM learns the method of face-lifting at home, it can achieve the maximum fiber face effect at economic cost. Recently, the newly emerging Spanish ancient massage can restore the oval face within one week with simple shiatsu and face-lifting products.
Step 1: improve chin contour
Starting from the right cheek, the thumb is pressed down to the clavicle position along the concave position of the ear, and the cycle is 10 ~ 20 times, which can dredge lymph glands and improve the outline of the chin; So is the left.
Eliminate cheek edema
From both sides of the nose, press the index finger to the lips in a small circle under the cheekbone, which can eliminate cheek edema and circulate 10 ~ 20 times, which can smooth the laugh lines.
Tip: Starting from the tip of the chin, press it to the bone behind the ear and circulate 10-20 times, which can control hormone secretion, maintain skin elasticity and prevent muscle relaxation.
Second, the waist: two strokes to create a cute waist.
Step 1: Open your feet, inhale and raise your arms to the level, exhale, relax your shoulders and palm down. Look straight ahead.
Step 2: Take a deep breath, relax your right waist when exhaling, and tilt your upper body horizontally to the right. Be careful not to lean forward or hunch. You should feel your body close to a wall, open your shoulders as much as possible and bend your plane sideways. Feel the left waist stretch. Just get to your comfortable position, and don't force yourself to reach the level of a coach at the beginning. After holding 15 seconds, restore the initial posture and repeat the action in the opposite direction.
Tips: 4 groups/day. Don't send your hips when you are on your side. If possible, after practicing for a period of time, you can try to hold your ankles with your hands for 30 seconds as much as possible, and then resume your standing posture.
Third, the buttocks: practical thin buttocks.
Many women are annoyed that their hips are too big or protruding. The ideal hip shape is that there are muscles above the hip, but there is no fat from the hip to the thigh, forming a beautiful curve. It would be better if the hip could stand up slightly.
Step 1: Lie prone, with your hands flexed to support your head and your toes straight.
Step2: Push your hips hard, while exhaling, try to lift one foot and keep your feet straight and still 1 sec. Go back to action 1 and lift the other foot according to the same steps. Do it alternately left and right 15-20 times.
Tips: Don't twist your hips and lift your feet, because it may cause low back pain and fail to achieve the exercise effect. When lifting your legs, you should also contract your abdominal muscles.
Fourth, abdomen: belly dance to lose a small belly.
If you want to lose weight, belly dancing is your best choice. The movements of belly dance design are mainly shaking, abdominal ups and downs, hip twisting and so on. Therefore, it has special effects on small belly.
Methods: The body moves in a circular orbit, the hips move in a circular motion from back to front, the waist and abdomen are driven by the crotch, and the chest should also move together. Do your best. Exercise the upper and lower abdomen. Do it 38 times
Tips: When practicing belly dancing, you must pay attention to one hour after meals, and it is best to practice barefoot, so the practice effect will be better.
Verb (abbreviation for verb) Leg: Skinny legs in ballet.
Methods: Lift one leg forward 90 degrees, straighten the instep, and then slowly move to one side of the body, doing 20 times for each leg. Sticking to this action can not only thin legs, but also be symmetrical. This is an action that a ballet dancer often does. In addition, there are some stovepipe exercises suitable for eleventh practice. Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands. The trick is to bend your knees, not your back muscles. Then gently return to the original position.
Tip: This action takes about 3 seconds. At the beginning, aim at 10 second for 3 times, and then accelerate after getting used to it.
2, slimming exercise
Before the devil moves, try to use the arm as the starting point, and don't borrow the strength of other parts of the body to achieve the purpose of eliminating the fat on the arm. It will be difficult at first because almost two arms are needed to support the weight of the whole body. But as long as you stick to it, you will be surprised to find that wavy lines are hard to find.
Warm-up: Sit in a chair with a backrest, put your hands at your sides and hold them next to the chair.
Action 1: straighten your elbows and slowly leave the chair with your hips.
Action 2: Bend your elbow but make sure your hips don't touch the chair, and keep it back to the position of 1 for about 3 seconds. Repeat about 5- 10 times.
Press your fingers slightly.
Stimulating acupuncture points in special parts can accelerate fat consumption and metabolism, thus achieving the goal of slimming arms. Massage each acupoint with both hands alternately for 5- 10 times, and the effect is better with slimming cream or essential oil.
Main acupoints of arm: arm _ and middle humerus.
With one hand akimbo, the front end of the upper arm deltoid muscle is slightly inside the arm _, and the middle of the humerus is inside the bone at the middle point between the armpit and elbow. Press the left arm with the index finger and middle finger of the right hand, and press the left arm with the thumb of the right hand. Change hands and repeat about 5 times. Can effectively eliminate the old waste in the arm.
Action 1: Stand with your feet shoulder width apart, tighten your lower abdomen, and straighten your hands outward.
Action 2: Open your fingers forcibly and rotate your whole arm continuously from bottom to top. After lifting it to shoulder height, slowly put it down. Repeat the exercise for about 5 times.
Action 3: wrap your thumb with your fist, bend your elbows and hold your arms up to shoulder height. Keep your elbow perpendicular to your body, move left and right with your shoulder as the center, and turn your elbow outward 8 times and then inward 8 times.
Four ways to exercise thin arms
Method 1: Sit in a chair with a backrest, lift a dictionary or a bottle of water with appropriate weight above your head with both hands, keep your upper arm still and bend your forearm to the back of your head. When the forearm is extended backward, it is not completely straight and maintains a certain tension; When bending down, he did not completely relax, and his forearm and upper arm were at 90 degrees.
Method 2: Back against the chair, hands supported on the chair, body suspended, elbows backward, hands shoulder width or slightly narrower than the shoulders. Tighten your abdomen and put your feet together. Bend your elbows slowly, lean down, pay attention to the center of your body, and then slowly recover. Squat is to inhale, and when you get up, exhale. Don't sink too low when you squat, or you will put more pressure on your shoulders and elbows.
Method 3:
1, holding a dumbbell or a bottle filled with water (or sand), straighten it from front to top and then back, remember to do this next to your ear.
2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.
Method 4:
Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.
If you feel sore from the beginning, it means you have moved to that part.