1, slimming exercise collective action
The first group:
1 First, keep your feet together to keep your upper body upright, pull your shoulders back and raise your head. Put your hands on your chest, with abdominal breathing, draw a circle from your chest like a windmill and wipe it to your stomach, and then wipe it back to your chest from bottom to top. Use the backward force of the shoulder to squeeze the palm inward on the abdomen.
2. 1 Keep upright, keep your hands on your chest, and then rub in circles in the direction of your waist, from the middle to one side and then to the other. Abdominal massage is divided into three parts: upper, middle and lower.
The second group:
1. First, stand up straight with your legs together, with your hands as shown in the figure, and your arms pushed out straight.
2, then close to one side of the ear, legs kicked out from the side as far as possible. At this time, it is necessary to keep the important legs that support the body from bending.
3. Then lift your legs high and return to the basic standing posture, while your hands also alternate.
4, and then kick the other leg, be sure to try your best to kick to the highest point. Repeat 1-4 for 10 times.
The third group:
1, half a meter away from the wall, stand up straight with your feet shoulder width apart, and raise your hands, not too hard.
2. Turn your upper body, face the wall, and put your palms on the wall.
3. Then turn back to the posture of 1. Keep your hands up, and don't be lazy.
4. Then turn to the other side. The action of 1-4 is counted as a group, and the group of 10 is repeated.
The fourth group:
1, spread your legs about 2.5 shoulder width apart, and then support the ground with your hands.
2, one hand up, the arm to the fingertips must be kept perpendicular to the ground, eyes looking at the fingertips.
3. Then put down the raised hand and resume the action of 1. Don't collapse at this time.
4. Then the other hand is raised, and the arms and legs are "herringbone" when doing this action. 1-4 Action 1 Work 10 Group.
Step 2 lose weight tips
First, sleep for 4 hours after meals.
In the evening, my mother cooked a big dinner. It's a pity that my mother doesn't eat it. What should I do?
A: Yes! Go to bed in four hours.
Special reminder, you can't eat until you are full.
Decryption, easy to understand, sleeping immediately after eating too much at night is easy to cause fat accumulation. Therefore, the key is to promote the digestion speed. Even sitting and writing before going to bed is an exercise. Exercise leads to digestion, and fat naturally does not accumulate.
Second, exercise after meals.
No matter what you eat and how you lose weight, remember that it is right to exercise after meals.
For lazy people-lazy girls can choose to take a walk, but if you want to lose weight with such a low amount of exercise, don't worry, but at least it can help digestion!
Reminder-how to lose weight by walking? If you have decided to take a walk as your fitness program, there are several walking exercises for your reference-jogging, which lasts for more than one and a half hours without stopping. 10 minutes or 20 minutes of exercise will not consume fat, so at least you should stick to it for more than half an hour!
Third, exercise after meals.
Jogging for two hours after a meal is good for your health and digestion, and you can burn fat to lose weight.
Reminder-Do you know what to pay attention to when running? Head and neck, thighs and knees. One of the keys to burning fat is to run at an intensity as close as possible to your anaerobic limit (anaerobic threshold). The correct posture can enable you to reach this intensity without wasting extra energy.
If you are not lazy-all kinds of weight loss exercises take 30-60 minutes, and you are afraid that you are too lazy to change, can you do it every day?
Note: After the action, lie flat for a while, relax the abdomen, don't be too intense during the exercise, and think about the abdominal muscles in your mind.
Fourth, vegetables+fruits, lack of energy
This is the preference of some young white-collar women who are trying to keep slim. This kind of meal mainly includes fresh fruit, fresh juice, fresh juice and vegetable salad. This food can provide both vitamins and dietary fiber. However, no matter how it is matched, this kind of breakfast is not reasonable enough, because it lacks enough energy and protein to meet the needs of the body's "operation" and will harm health in the long run, so it is not recommended to eat it. Bread and milk are healthier. Convenient and time-saving, with basic composition. Among them, it is suggested to choose whole wheat bread in order to consume more fiber, which can not only reduce blood fat, but also relieve constipation. The expert said: "Many people have asked me whether it is better to drink milk heated or cold. In fact, the difference is mainly the taste, which is related to personal preferences and habits. After heating, only a small part of water-soluble vitamins are destroyed, so it has little effect from a nutritional point of view. "
Five, sandwich+hamburger, fat exceeds the standard.
These two kinds of food are composed of meat, vegetables and bread, which are nutritious, but the biggest problem is high oil. Meat, especially fried meat, is high in calories.