(1) Dumbbell Squat or Semi-Squat: Hold the dumbbell with both hands, lift your shoulders horizontally or droop naturally, and slowly squat or semi-squat to stand up. This exercise can exercise leg lines.
(2) Kick before sitting: Sit in a chair, hold your chest out, put your legs together and slowly kick your legs down. When doing so, increase the appropriate resistance to your calves and bind a proper amount of heavy objects.
(3) Running in the water: The resistance of water will make the legs move more laboriously, but it won't bear a big impact like running on the ground.
: popular suggestions for losing weight quickly
1, be sure to strengthen your confidence, don't listen to other people's gossip easily, and make it clear that losing weight is for your own health, and of course it can also bring you a beautiful figure. Whenever you waver, you should think, "My heart is overloaded". "I am often out of breath", "The doctor warned me that I must lose weight" and so on. Really unswervingly adopt a scientific attitude and implement your weight loss plan step by step.
2, don't weigh yourself every day, it will give people an illusion, as if you lose weight slowly. It is best to weigh it once a week or once a month, use the scale regularly and wear the same amount of clothes.
3. Let others know that you are losing weight and announce your weight loss goal in public. This can create an external pressure to urge yourself not to give up, and it is much more convenient to refuse chocolate or dessert.
It's best to find several partners to implement your own weight loss plan together. They can supervise and encourage each other, learn from the success of their peers, and be determined to lose weight.
5. Record the daily diet and exercise, check the plan, find the gap in time, sum up the experience and lessons, improve the weight loss efficiency and consolidate the weight loss results.
Teach you how to lose weight without losing your chest.
It is every woman's wish to lose weight successfully without "shrinking" breasts. However, how can there be such a perfect thing in reality? Chest cells are mainly fat. After losing weight, the fat is reduced and the chest will naturally shrink.
The expedient measure is to exercise the chest muscles to make the chest stronger. The following two models can exercise chest muscles and tighten arm lines at the same time, killing two birds with one stone.
Simple weight lifting
1. Lie on the ground and bend your knees.
2. Hold dumb poison in both hands and extend it to both sides. Elbow slightly bent, about four inches from the ground.
3. Slowly lift the dumb poison and exhale.
4. Slowly put down the dumb poison and inhale.
5. Repeat the action 3 and 40 times.
Changes in palm pressure
1. Kneel on the ground.
2. Bend forward and put your hands on the ground. The distance between hands is approximately equal to the shoulder width.
3. Keep your back straight and your hips tight.
4. Bend your arms slowly and rest your chest on the ground.
5. When you reach the bottom point, slowly push your body up and return to its original position.
6. Repeat the action 4 and 50 times.
: seven kinds of weight loss destroyers
Bright colors Seeing green vegetables, bright red tomato juice and pink ice cream can not help but arouse people's appetite. Warm colors like red, orange and bright yellow can stimulate your mood and appetite, so you will eat more.
Although we can't turn a blind eye to these colors, if we know them, we can use them as a sign of "braking".
Fast-paced music research shows that people who listen to fast-paced music eat several more spoonfuls per minute (5 spoonfuls on average) than those who listen to slow-paced music or don't listen to music (3 ~ 4 spoonfuls on average). So if you like listening to music while eating, choose some soothing and comfortable light music.
Lack of sleep When you don't get enough sleep, your appetite will increase. This may be because when you don't get enough sleep and have to wake up, you will feel bored and anxious. Eating is regarded as a comfort and companionship. So, don't use high-calorie food as a reward after you burn the midnight oil.
According to research, other people at the dinner table have a great influence on how much you finally eat. Eating with others consumes an average of 44% more calories than eating alone, and the increase rate increases with the increase of the number of people eating, whether at home or in restaurants, or at breakfast, lunch or dinner. So know how to control yourself when eating.
Too many choices When we see rows of foods with different colors, tastes, shapes and patterns, there will be a natural impulse in our bodies, which will lead us to eat more.
So, for the sake of your figure, eat less buffet. If this is inevitable, try to put more vegetables and fruits on your plate to leave less room for meat, pizza and bread.
Seasonal changes Most people consume an average of 220 calories a day in autumn than in spring, which is also prone to hunger. So, don't give up losing weight in autumn. When seasonal stimulation comes, increasing exercise is a successful countermeasure.
Women in menstrual cycle will feel more and more hungry within two weeks after ovulation. At this time, with the increase of progesterone secretion, the body burns calories faster, but this cannot be a reason for you to eat and drink.
So when you have a particularly strong appetite on a certain day in a month, don't blame yourself too much, just add a little, but you can avoid losing control and dieting completely.