◆ First, how to reduce abdominal fat: Many office workers are prone to accumulate fat in the abdomen due to sitting in the office for a long time and lack of exercise. Abdominal fat belongs to deep fat. To solve it effectively, it needs many aspects of cooperation; 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. Walking posture and sitting posture should be correct; 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. ◆ Second, how to reduce the fat in the stomach: Many office workers are prone to accumulate fat in the abdomen due to sitting in the office for a long time and lack of exercise. Abdominal fat 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. ◆ Third, the secret of flat abdomen: sitting at a desk from nine to five every day makes many working girls' abdomen a bit "pregnant in October". People who lack exercise and sit and work after lunch are most likely to have a "belly" in their abdomen. In addition, urbanites are generally prone to small gastrointestinal problems, and indigestion can also lead to poor abdominal shape. In the details of daily life, if we pay a little attention to some basic rules, then a flat abdomen will still grow around. Relieve the nervousness during eating Many people have sensitive stomachs, especially women. It may be the problem of hormone receptors in digestive tract mucosa, which leads to repeated intestinal dysfunction, which is mistakenly called colitis. The daily preventive measures are to have the correct posture when eating, chew slowly, the environment should be quiet (if the TV is turned off) and chew fully. Food should be cooked. Nowadays, popular cooking is semi-cooked, which makes the starch unable to be destroyed. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge. Eating healthy food yogurt and fermented milk can activate the substances necessary for digestion, help improve the intestinal microbial system, and thus prevent abdominal bulge. Drink less carbonated drinks and chew less gum. When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine. Exercise a strong abdomen and a strong abdominal wall can reduce bloating. Walking, drinking water, massage walking and drinking water are beneficial to flat abdomen. At the same time, you can do circular massage on your abdomen every day. Increase minerals to avoid PMS. If your waistline is bigger than usual before menstruation, you can try to eat iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood ...), which can help you balance hormones and avoid PMS. Controlling breathing and breathing correctly can help to eliminate toxins and tension in the body, make people feel happy and maintain a beautiful posture. ◆ Fourth, shoulder exercises for slimming and beauty: 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. Five, 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. ◆ Sixth, you should be obese in your lower body. Leg thickness greatly affects the physical beauty of women. This is related to heredity. If most members of your family have thick and fat legs, then you are likely to have bloated thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, while fat in the lower body can't. There are ways to make thighs thinner, and they are not complicated. As long as you persevere, it is entirely possible. The following are three methods recommended by experts after long-term research: There are many kinds of exercises. If you are aiming at chubby thighs, you'd better choose an exercise that mainly exercises your legs. Because you exercise big muscles, such as thigh and hip muscles, you can increase the total number of calories burned. The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs. Experts believe that running can burn fat, but for people with thick legs and fat buttocks, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is to say, walking is the main way, and several sprints are carried out on the way, one or two hundred meters at a time. After getting used to it, the running time is gradually extended. Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the legs move more laboriously, but it won't bear great vibration like running on the ground, so it is a good way to reduce fat in the legs and buttocks. How much exercise is enough to make thighs thinner? If you have a healthy cardiovascular system, then you should exercise for 20 minutes every day; If you want to burn more fat and make your thighs more beautiful, you'd better exercise once every morning and evening for 20 to 30 minutes. In addition, you can also consider doing some gardening and other activities. The intensity of exercise must be kept at a low level-at best, it can only reach the maximum limit of 60%. Keeping the intensity of exercise at this level can burn more fat. The length of exercise time is more important than the intensity of exercise. To lose fat, walking for an hour is equivalent to running for 20 minutes. ◆ Seven, let your arms and arms have no fat: In daily life, the arm is the most active part, but its stretching direction is mostly just 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, put the palm in the ear, stretch upward, and relax after standing for 2~3 seconds. 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. ◆ 8. Foods that can eat fat: Fat is eaten, but a reasonable diet will also eat your excess fat. We might as well use some foods with lipid-lowering effect to help you eat body fat. Vegetables: Garlic contains sulfur, and the sulfur-based compounds can reduce cholesterol in the blood, prevent thrombosis, help increase high-density cholesterol and help lose weight. Cereals: Oats are rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can lower cholesterol. Medical experts believe that there are many effective substances in human daily diet that can reduce excess fat in the body. People can lose excess fat while enjoying delicious food. In recent years, most of the popular weight-loss products in the world are made of cereals and marine foods. For example, some diet biscuits take beans, cereals and marine foods as raw materials, extract 32 kinds of nutritional elements and unique fiber components necessary for human body to lose weight, and adjust the nutritional imbalance by absorbing excess fat in the body. A small bag of biscuits and a cup of yogurt or soybean milk for breakfast are healthy and slimming. ◆ Nine, drink more soy milk and lose weight skillfully: Soybean saponin contained in soy milk can reduce cholesterol and neutral fat in the blood. The increase of neutral fat in human body will cause obesity, which is unfavorable to arteriosclerosis, hypertension, coronary heart disease and diabetes. Therefore, drinking more soy milk every day is good for your health. Nutritionists believe that obesity is not overnutrition, but structural malnutrition. Due to the improvement of living conditions, people eat too many products rich in animal fat, which leads to endocrine and fat metabolism disorders, leading to fat accumulation and obesity. Therefore, reducing the intake of animal products and increasing the proportion of natural plant foods in the diet structure are the only way to achieve healthy weight loss. Drinking fresh soybean milk regularly can balance nutrition, regulate endocrine and fat metabolism system, stimulate the activity of various enzymes in human body, decompose excess fat and enhance muscle vitality, which not only ensures adequate nutrition for human body, but also achieves the function of healthy weight loss. ◆ X. Teach you how to "eat" fat: Eating the following foods can effectively inhibit various 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, and 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: corn rich in linoleic acid and xanthine nucleoside can prevent atherosclerosis; corn rich in calcium, phosphorus, selenium, lecithin and vitamin E can reduce 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.