1, healthy weight loss exercise
Flexion and extension of legs
1, preparation: after elbow flexion, the forearm is supported on the ground and the body should be clamped. Tighten your abdomen, keep your waist as close to the ground as possible, don't shrug your shoulders, keep your legs bent and your thighs at a 90-degree angle.
2. Exhale, stretch your right leg forward and bend your left leg back 90 degrees. Always keep the feeling of opening the chest, the scapula is slightly retracted and the neck is elongated. This is a group, make 8- 10 group.
Tip: You will feel that your whole abdomen is swollen from top to bottom. In order to achieve better results, you should focus on the lower abdomen and always think: the lower abdomen is powerful! Belly fat ran out!
Side swing of legs
1, sitting posture, hands on the outside of hips, elbows slightly bent, chest out and abdomen in, shoulders down, back clamped, so that the spine extends in a straight line. Straighten your legs together and lift them with the strength of your lower abdomen.
2. Keep the upper body stable, and inhale your legs to the right and descend at a 45 angle. When exhaling, use abdominal strength to pull your legs back to Action A, and then fall to the other side. This is group one. Repeat 6-8.
Tip: Be sure to keep your upper body as steady as Mount Tai! In addition, the legs are a whole and cannot move separately, so the toes are always on the same plane. It is also important not to bend over during the action!
Bottle opening rotation
1, lie on your back, press your arms tightly on the ground beside you, stretch your legs together to the ceiling, and don't arch your back against the ground.
2. Both legs and pelvis are inclined to the right side of the body at the same time, at an angle of 45, and the shoulder blades on both sides are kept close to the ground.
Turn your legs around until they are at an angle of 60 degrees with the ground.
4. Turn around your legs and pelvis until you fall to your right at an angle of 45. Then pull your leg back to action a, and then turn in the opposite direction. This is group one. Repeat 6-8.
Tip: this is a group of exercises that are quite effective in dealing with small belly! In fact, we just drew a capital English letter "D" in the air with our legs, just turned it sideways. Try it, tired but happy! If you can't straighten your knees, you can bend them slightly.
Zhongman
Kneeling posture, right arm reaching to the top of the head, pelvis pushing forward, trunk leaning back, left hand touching left foot. Hold for about 10 second, slowly withdraw, and finish in the opposite direction.
Tip: After all the abdominal tightening movements, you can stretch it with this action, and you will feel that your muscles are stretched a lot.
2, fasting and detoxification diet
Here are five ways to lose weight by fasting and detoxifying. You can choose and arrange according to your physical condition. Of course, losing weight and slimming must not ignore physical health and maintain a nutritional balance.
1, fasting method for the first two days.
Take the first day of each month as a fasting day and stick to it for one year, and you will lose weight successfully. The method of fasting for two days at the beginning of the month is to reduce the food intake to half of usual on the day before fasting. On the first day after fasting, the diet was also reduced to half of the usual level. On the second day after fasting, the food intake increased to 3/4 of the usual level, and the normal diet began to return on the third day.
Tips: Be sure to increase or decrease food slowly, otherwise it will damage the gastrointestinal function.
2, fruit and vegetable juice fasting method
Drink only fresh fruit and vegetable juice during fasting. Fruit and vegetable juice is rich in cellulose, which can help clean the stomach and intestines. It also contains a variety of vitamins and minerals, which is also good for beauty and health.
On an empty stomach, various fruit and vegetable juices can be selected according to your physical condition. However, it should be noted that this fasting method cannot exceed 3 days.
3, drinking water fasting method
This method of detoxification is to drink only water on an empty stomach, which has the fastest effect of detoxification and weight loss, but also the most dangerous. Because clean water can't provide enough nutrition and calories, it is easy to appear weak and may even go into shock. Therefore, we must be careful when choosing the method of fasting with water.
4, carrot fruit and vegetable juice fasting method
Carrots and apples are rich in minerals and vitamins. Together, the two can promote gastrointestinal peristalsis without worrying about hypoglycemia or anemia symptoms that are easy to appear on an empty stomach. When you chew slowly, your blood sugar will rise and your stomach will be satisfied. I'm afraid that if the salt is not enough, the electrolyte will be insufficient, and eating sour plums will be OK.
Exercise:
Drink 3 cups a meal (2 carrots /400g+ 65438 apples +0 apples /300g)*3. Juice directly without peeling or removing seeds.
5, enzyme fasting method
Enzymes are composed of glucose and fructose necessary for life, vitamins and minerals necessary for metabolism, amino acids after protein decomposition, lactic acid, acetic acid and other organic acids, and rich trace components showing the natural balance of physiological activities.
In this manufacturing process, similar to the digestion process of human stomach, fermentation microorganisms are used instead of fermentation. This not only does not consume energy, vitamins, minerals and other nutrients used in digestion, but also supplements them, which naturally leads to good health.