Step one: clap your hands forward
1. Stand with your legs together, keep your knees straight, keep your left and right heels close to your knees, pull your feet outward, tighten your hips and abdominal muscles, droop your arms, relax your shoulders, put your palms on the outside of your thighs, press your shoulder blades down, open your chest, and keep this posture for 3 seconds.
Take a step to the left with your left foot. The distance between newspaper feet is shoulder width. Stretch your arms backwards, palms up, hands clenched, slowly lift your arms, then hold your head up and inhale, and keep this position for 3 seconds.
3. Knees bend forward, thighs and calves are 90 degrees, and hips sink. Be careful not to fall behind. Then lean forward slightly, put your arms behind your back, swing your arms forward, slap your hands horizontally, keep your palms together for 3 seconds, and exhale slowly.
Step 2: clap your hands left and right.
1. Stand up straight with your left and right heels together and press down your shoulder blades. After thoracotomy, the shoulders are relaxed and the arms naturally droop. Don't bulge after tightening your hips, and keep your posture for 3 seconds.
2. Take a big step to the left with your left foot, which is twice as wide as your shoulder. Bend your arms to the left and right respectively. After raising your arms, hold the back of your head with your palm, open your chest backwards, lift the part above the waist and inhale for 3 seconds.
3. Bend your knees forward, your hips sink, and your upper body leans forward slightly, so that your upper body, thighs and calves are at 90 degrees, your chest narrows slightly, and your arms are down? Exhale and high-five on the left, then keep your palms together for 3 seconds, and then switch to high-five on the right.
Step 3: clap your hands up and down
1. Stand with your legs together, keep your knees close to your heels, hold your chest and abdomen, relax your cheeks, press down your shoulder blades, and let your arms droop naturally for 3 seconds.
2. The newspaper stands upright. Lift your arms up hard, clap your hands on your head, and pull your body muscles up hard. Be careful not to let your upper arm stick to your ear. It is best to keep a certain distance between your arms and your ears.
3. Bend your left leg to chest height. Arms down, thighs and calves at 90 degrees? High-five the left leg, then put down the left leg, change the height of the right leg, and repeat the same action.
Stand against the wall for half an hour after supper.
Standing against the wall after meals can improve the blood circulation of digestive tract, help digestion, prevent constipation, help detoxification, and have obvious effect on reducing weight in abdomen. And standing itself is a simple exercise, which can consume calories and help to lose weight.
Tips: Pay attention to the correct posture. Keep your back against the wall, and clamp your hips so that your hips, back, legs, waist, head and neck are as close to the wall as possible. This is very effective for burning calories and fat.
Jog for half an hour after supper.
Jogging is the exercise that consumes the most fat and blood sugar after meals, which can exercise your heart and vital capacity. It is recommended to do jogging after half an hour every day, because the stomach needs half an hour to digest the energy and calories just obtained.
Practice squatting pile
When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead. Take a step to the left with your left leg, at the same time, raise your arms into a hug, keep your hands off your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.
Gently rub your abdomen with your palm.
Hands straight, overlapping each other on navel, thumbs crossed, palms aligned with navel, male left hand down, female right hand down. After inhaling a little, shrink the lower abdomen and knead your hands clockwise for 36 times, which can help gastrointestinal peristalsis. When rubbing, you will feel a slight fever in your palms and abdomen.
Three taboos for losing weight after meals
1. Sit or lie down immediately after a meal.
After eating and drinking enough, people are "hungry" and easily sleepy. Many people will get used to sitting or lying down for a while. But sitting or lying down immediately after a meal will put pressure on the stomach, which is not conducive to food digestion. Long-term, gastrointestinal digestive system disorder, constipation may occur, unable to excrete toxins in the body. Toxin accumulation leads to body edema and abdominal obesity. In addition, sedentary after meals will affect the smooth flow of lymph, which is not conducive to the body's metabolism.
Eat fruit after meals.
After food enters the stomach, it takes time to digest. Eat fruit immediately after a meal, and the fruit will be blocked by the previous food and cannot be digested normally. If the fruit stays in the stomach for too long, it will cause abdominal distension, diarrhea or constipation. If we persist in this lifestyle for a long time, it will lead to digestive dysfunction.
In addition, after dinner, the energy needed by the body is supplemented. Although the calorie of fruit is not high, it is "redundant" for the body's calorie demand. The accumulation of "excess" calories will form fat and make people fat. Therefore, it is not advisable to eat fruit immediately after meals. It is best to eat fruit between meals, which is conducive to digestion, enhance people's satiety, reduce the amount of food eaten at dinner, avoid excessive calorie intake, and help to lose weight.
3. Drink yogurt after meals
It is indeed a good helper to lose weight, but this does not mean that drinking yogurt at any time will not lead to obesity. Yogurt itself contains a certain amount of energy, and the calorie of100g yogurt is 72 calories, even the energy of skim yogurt is not low. Drinking yogurt after a meal is equivalent to taking in extra energy. If you do this every day, you may gain a lot of weight. Generally speaking, it is best to drink yogurt between 30 minutes and 2 hours after meals.