1, fat burning and slimming action
1. Jumping box
Action: spread your feet to shoulder width, squat slowly, and lean forward slightly; Jump up until you are straight; Do 10 times continuously to complete a group, rest for about 20 seconds, and repeat the action.
Fit: thighs and buttocks.
Times: Do 3 groups, each group 10 times (after adaptation 15 times).
Step 2 stab
Action: Squat your right foot, do lunges, and make your knees at 90 degrees; Then stand up until the whole body is straight; Change the other foot and repeat the action; Do 10 times continuously to complete a group, rest for about 20 seconds, and repeat the action.
Suitable for: thighs, calves and buttocks.
Times: Do 3 groups, each group 10 times (after adaptation 15 times).
3. plank
Action: similar to doing palm pressure to support the body; Pull up the back and hips and keep the action unchanged for 20 seconds; Rest for about 20 seconds after finishing before repeating the action.
Suitable for: abdominal muscles
Practice: Do 3 groups, each with 20 seconds (it can be increased to 45 seconds after adaptation).
4.bobby burpis
Action: similar to doing palm pressure to support the body; Then the hand flexes and the body drops until the whole person falls to the ground and the palm is off the ground; Then put your palm back on the ground, straighten your arms, and jump forward with your feet. Your body looks like a shrimp. Finally, the whole person jumped up and clapped his hands on his head; Do it five times in a row to complete a group, rest for about 20 seconds and do it again.
Representative: the whole body
Times: Do 3 groups, 5 times in each group (after adaptation 10 times).
note:
The strength does not have to be "high". Please measure your physical strength and don't push yourself too hard.
2. Foods that help you lose weight
1, frozen tofu
Frozen tofu will produce an acidic substance that can destroy the body's fat. If you can eat frozen tofu regularly, it will be beneficial to fat excretion, so that the accumulated fat in the body will be reduced continuously and the purpose of losing weight will be achieved. Frozen tofu has the characteristics of many pores, rich nutrition and less calories, and will not cause obvious hunger.
2. Bamboo shoots
Bamboo shoots are low in fat, sugar and fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, eliminate food accumulation, prevent constipation, but also prevent colorectal cancer. Bamboo shoots contain less fat and starch, which is a natural low-fat and low-calorie food and a good product for obese people to lose weight.
3. papaya
Papain in papaya can decompose fat into fatty acids; Papaya contains an enzyme, which can digest protein and is beneficial to the digestion and absorption of food, so it has the function of invigorating the spleen and promoting digestion. At the same time, it can also treat edema and beriberi and improve joints.
4.pineapple
Fruit is rich in nutrition, containing vitamins such as vitamin C, carotene, thiamine and nicotinic acid. And trace elements such as calcium, iron and magnesium that are easily absorbed by the human body. The protease contained in pineapple juice, peel and stem can help protein digest and decompose fish, which is suitable for eating after a big meal.
5. Cucumber
It contains vitamin C, vitamin B group and many trace minerals. Rich in nutrition and crisp and refreshing when eaten raw. From the point of view of nutrition, cucumber skin is rich in nutrition and should be eaten raw. However, in order to prevent the harm of pesticide residues to human body, cucumber should be soaked in salt water 15-20 minutes before being washed and eaten raw. When soaking cucumbers in salt water, don't pinch your head and remove the roots. Keep the cucumber intact and avoid the loss of nutrients in the cut surface during soaking. In addition, cold salad should be cooked and eaten now, and it should not be put for a long time after it is done, which will also lead to the loss of vitamins.
6. tomatoes
Tomatoes are rich in vitamin A, which is beneficial to vision protection and skin repair after sun exposure. It is best not to sprinkle sugar on cold tomatoes, otherwise the sweetness may affect the appetite. Obese people, diabetics and hypertensive patients should not eat the sugared tomato salad called "Flame Mountain".
7, persimmon pepper or pepper
Pepper is the food with the richest vitamin C content in all vegetables. Vitamin C can improve human immunity and help to resist various diseases. In summer, people catch colds easily and often go out. They have more contact with the external environment and more chances of being infected with the virus, so they need to improve their immunity.
8.celery
Rich in crude fiber, potassium, vitamin B2, vitamin (also called nicotinic acid) and other ingredients. It is hot every day in summer, and people easily get angry, which leads to dry stool. At the same time, in hot weather, people will lose a lot of water, which is easy to cause the imbalance of sodium and potassium. Celery can help people relax bowels and adjust the balance of sodium and potassium. Vitamins have effects on people's skin, nervous system and appetite. If people lack vitamin B2, they are likely to cause fatigue and oral ulcers. Celery leaves contain more nutrients than stems, but it is a pity to throw them away. You can blanch them and eat them cold.
9. Chinese cabbage
Chinese cabbage is rich in dietary fiber and vitamin A. Eating more fresh Chinese cabbage in sunny summer is good for eye protection and beauty. However, don't eat Chinese cabbage that has been stored for too long and lost too much nutrients. In addition, patients with peptic ulcer should not eat Chinese cabbage raw to avoid rubbing crude fiber to stimulate gastrointestinal wounds.
10, eggplant
Selenium content is higher than other vegetables. Peel and shred fresh round eggplant, add proper amount of salt and sesame oil and cool. Selenium has antioxidant effect, can maintain the normal function of human cells, improve immunity, prevent diseases, resist aging, and can also play an anti-cancer role through metabolism in the body.