1, exercise the inner arm to make it strong.
Hands crossed, thumbs down, arms extended forward.
After standing still for 2-3 seconds, put your hands back and stretch forward for about 2-3 seconds.
Slowly 10-20 times or so.
2. Make your arms nervous.
Massage your shoulders with one hand, shrug your shoulders all the time, and press your hands down.
Tension training of the inner muscles of both arms, especially the pressed hand.
About 5 seconds, * * * 5 times.
3. Improve the relaxation of the inner arm
Cross your hands around your ears, stretch upward, rest for 2-3 seconds and then relax.
Train uncommon muscles and correct posture at the same time.
* * * 5- 10 times.
In muscle training, there are swimming, push-ups and other movements, as well as extended static movements.
In the static aspect, it can make muscles tense continuously, and has the function of tightening and preventing fat precipitation; Dynamic exercises such as push-ups are more suitable for people with better physical strength.
How to lose abdominal fat
Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat. To solve it effectively, we need cooperation from many sides.
1. Change your eating habits.
Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.
2. Walk and sit correctly.
When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
3. Cooperate with sports.
Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.
2 "How to lose belly fat?
Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which belongs to deep fat and needs all kinds of cooperation to solve it effectively.
First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. This can not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, it is most likely to form abdominal fat.
Then it is necessary to walk and sit correctly. When you walk, you should hold your head high, swing your arms, and always put your arms around your chest. Abdominal muscles do not contribute, so it is easy to stand out. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse.
Finally, with exercise, shaking hula hoop or doing sit-ups and stretching exercises at any time can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat.
Generally speaking, many slimming creams on the market can only help the body eliminate water after use, but can't really eliminate fat. There are even many slimming creams, in which aminophylline is added. It is said that it can decompose fat cells and make users get immediate results. In fact, up to now, there is no relevant clinical research to prove that aminophylline can decompose fat, so if you want to reduce excess fat, you must improve your diet and lifestyle, which is the way to get rid of it.
4 "Slimming Beauty Shoulder Exercise"
1. Stand up straight with your feet slightly wider than your hips and your knees slightly bent. Keep your eyes straight ahead and your back straight. Take a two-pound ball or other object with the same weight in both hands and put it on your hips.
2. Hold the ball in your right hand, straighten your arm and pass the ball to your left hand at the top of your head.
3. Put down your arms, return to your hips, and start passing up and down again. The movement of arms looks like a spinning windmill.
4. Repeat the passing action 20 times. Move slowly, not by impulse.
Note: Don't pass the ball by moving your wrist. Keep your arms, back and neck straight so that you can pass the ball naturally instead of rolling it.
5 "calf exercises"
1. Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee.
2. Lift the heel up and press the fitness stick down with both hands.
3. This action is repeated 25 times.
7 "Keep your arms away from fat."
In daily life, the arm is the most active part, but most of the stretching direction is only the front or side. Because there is less movement in the back, the inner arm part is easier to relax. Moreover, the unused parts of muscles are very easy to accumulate fat, especially after the age of 25. In any case, to have strong muscles, you must cover everything.
1, exercise the inner arm to make it strong.
Hands crossed, thumbs down, arms extended forward. After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds. Slowly for about 10~20 times.
2. Make your arms nervous.
Massage your shoulders with one hand and keep shrugging. The pressed hand keeps pressing down on your arm, especially the inner muscles of your arm. * * * 5 times in about 5 seconds.
3. Improve the relaxation of the inner arm
Cross your palms at your ears, stretch upward and exert yourself, rest for 2~3 seconds and then relax. Exercise the muscles that you don't usually use, and at the same time you can give a positive attitude. * * * 5~ 10.
In muscle training, there are swimming, push-ups and other movements, as well as extended static movements. In the static aspect, it can make muscles tense continuously, and has the function of tightening and preventing fat precipitation; Dynamic exercises such as push-ups are more suitable for people with better physical strength.
10 teaches you how to "eat" fat.
Eating the following foods can effectively inhibit many diseases caused by eating more fat.
Onion: contains prostaglandin A, which can relax blood vessels and lower blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 40 should eat more.
Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol harmful to the cardiovascular system will be greatly reduced, while the level of high-density lipoprotein cholesterol beneficial to the cardiovascular system will increase. Experiments show that about 80% of hypertensive patients have low cholesterol levels. Apples can help eliminate excess sodium salt and prevent leg edema. Eating 3 apples a month can keep your blood pressure satisfied. Apples rich in pectin can help the intestines combine with toxins, accelerate detoxification and reduce heat absorption.
Garlic: Sulfur-containing compound, which can reduce cholesterol in blood, prevent thrombosis, increase high-density lipoprotein and protect heart arteries.
Milk: It contains more whey acid and calcium, which can not only inhibit the accumulation of cholesterol in arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the absorption of cholesterol.
Oats: rich in linoleic acid and xanthine nucleoside, which can prevent atherosclerosis.
Corn: rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on. And has the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their long-term staple food of corn.
Kelp: It is rich in taurine and fiber algae, which can reduce blood lipid and cholesterol in bile.
Grapefruit: Acidic substances of grapefruit can increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar.
Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.
Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamin A and vitamin C, leek also contains carotene and a lot of cellulose, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive fat and toxins in the intestine.
Grape, grape juice and wine contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments show that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hypertension.
Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten frequently.
Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.
Carrot: rich in pectin calcium, it is excreted after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.
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