Foods that help excrete fat.

If you want to lose weight, you can make more use of the natural characteristics of food to help reduce fat absorption!

1. Frozen tofu: It can absorb gastrointestinal fat and help fat excretion.

2. Chenpi: It can help digestion and eliminate stomach qi, and also reduce abdominal fat accumulation.

3. Squid: Squid has low fat content and is not easy to gain weight. It is a good food to lose weight.

4. Coix seed: effective for edematous obesity.

5. Papaya: It can cure edema, beriberi and improve joints.

6. Bamboo shoots: Low-fat and low-sugar crude fiber bamboo shoots can prevent constipation, but patients with gastric ulcer should not eat more.

7. Pineapple: protein decomposing enzyme can decompose fish, which is suitable for eating after a big meal.

8. Pickled vegetables: vegetable fat is decomposed during the production process, but obese people with edema can't eat it to avoid the loss of body fluids.

9. Mung bean sprouts: contain phosphorus, iron and a lot of water, which can prevent the formation of subcutaneous fat.

Fruit slimming list

Some fruits are frequent visitors to slimming diets, while others are not recommended by nutritionists at all because of the relationship between calories and nutrition. Beautiful women must choose the right fruit to lose weight wisely!

Now, let's make a list so that you can see who is the slimming princess in the fruit industry at a glance. Of course, we will also tell you why he started to lose weight. Beauty will become thinner and more beautiful when eating and reading!

Fengyun 1 Apple 120g/60kcal

As early as a few years ago, someone made a set of slimming measures for Apple, which also caused the craze of slimming method for Apple! In fact, apple is really a slimming fruit. Rich in pectin, it can help the intestine to combine toxins, accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chew the slightly hard apple slowly and release the ingredients, which not only makes you feel full, but also has low calories.

Fengyun No.2 grapefruit 170g/60kcal

Acidic substances in grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C, a grapefruit is about100g, which can not only eliminate fatigue, but also beautify the skin! The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on the grapefruit, and the sour taste will be neutralized immediately!

Storm Knight Tomato100g/25kcal

Strictly speaking, tomatoes should be tired of being reduced to vegetables. Therefore, it is often seen in the ingredients that tomatoes are also a tender and delicious food! Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, which is a good healthy ingredient!

Fengyun No.4 pineapple 205g/60kcal

Have you ever heard that pineapples are "delicious" and must be eaten after meals so as not to hurt your stomach? There is evidence for this statement! Because the proteolytic enzyme of pineapple is quite powerful, it can help protein digestion of meat, but if you eat it before meals, it is easy to cause stomach wall damage! Therefore, we must pay attention to the time problem when eating pineapple to lose weight.

Fengyun No.5 banana 75g/60kcal

Girls who can't poop will be advised to try bananas! Because bananas are rich in dietary fiber, vitamin A, potassium and so on. They have great functions of regulating intestines, strengthening muscles, diuresis and softening feces. For girls with constipation and dry skin, this is a thin and beautiful fruit! In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.

Fengyun 6 Kiwifruit 125g/60kcal

Kiwi (kiwi fruit) with too much vitamin C has always been the favorite of girls who love to drift. As for its dietary fiber and rich potassium, it can be included in the list of slimming fruits! Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match for meat dishes. The slightly sour and sweet kiwi fruit has the peculiar effects of preventing constipation, helping digestion and beautifying the skin, but it is still available all year round. Meimei can try to eat!

Fengyun No.7 Lemon100g /24 kcal

The acidity of lemon is mainly citric acid, which is an essential substance in promoting heat metabolism and also has the effect of eliminating fatigue. The vitamin C content of lemon is also well known. Girls usually use it to whiten their skin, and its function of promoting intestinal peristalsis is often used as an auxiliary diet by dieters!

A "good medicine" for lowering blood fat on the dining table

Traditional Chinese medicine has a saying that "medicine and food are homologous" since ancient times. Among the many secret recipes of traditional Chinese medicine, many are based on food and produce magical effects. However, many common foods in the daily diet are actually good medicines for lowering blood fat.

Soybean: Soybean and its products are rich in unsaturated fatty acids, vitamin E and lecithin, all of which can lower blood cholesterol. More importantly, soybean and its products also contain soybean saponin, which can effectively reduce blood lipid.

Corn: It is rich in minerals such as calcium, magnesium and selenium, as well as lecithin, linoleic acid and vitamin E, all of which have the effect of lowering serum cholesterol, with greater synergy. Few Central American Indians suffer from hypertension, hyperlipidemia and coronary heart disease, mainly because their staple food is corn.

Cucumber: Cucumber contains fine fiber, which can promote the excretion of intestinal spoilage bacteria and lower cholesterol. In addition, cucumber contains malonic acid, which can inhibit the conversion of sugar into fat, and is especially suitable for patients with cardiovascular diseases.

Garlic: British scientists have found that fresh garlic can greatly reduce the content of harmful cholesterol in the blood. The lipid-lowering effect of garlic is related to the substance allicin contained in garlic. This effective component of garlic has antibacterial and antitumor properties, which can prevent atherosclerosis and reduce blood sugar and blood lipid. The experiment found that dropping a few drops of allicin in milk can greatly reduce the cholesterol in milk.

Onion: Its hypolipidemic effect is related to allyl disulfide and a small amount of sulfur-containing amino acids. These substances are glycoconjugates, which can prevent atherosclerosis in addition to lowering blood lipid, and are ideal foods for preventing cardiovascular diseases.

Milk: it can inhibit the activity of cholesterol synthase in human body, thus inhibiting the synthesis of cholesterol and reducing the content of cholesterol in blood. In addition, milk contains more calcium, which can also reduce the body's absorption of cholesterol.

Ginger: Ginger contains an organic compound similar to salicylic acid. The diluent of this substance is blood thinner and anticoagulant, which has a good effect on lowering blood fat, lowering blood pressure and preventing thrombosis.

Turtle: It can nourish yin and tonify deficiency. Experiments show that soft-shelled turtle can effectively reduce the cholesterol content after high-fat diet.

Kelp: Kelp contains a lot of unsaturated fatty acids, which can remove excessive cholesterol attached to the blood vessel wall of human body. Alginic acid, a dietary fiber in kelp, can regulate the stomach, promote cholesterol excretion and control cholesterol absorption. Kelp is extremely rich in calcium, which can reduce the absorption of cholesterol and lower blood pressure.

Apple: rich in pectin, it can reduce the concentration of cholesterol in blood and prevent fat accumulation. Pectin in apples can also be combined with other cholesterol-containing substances and vitamins C, fructose and magnesium to form new compounds, thus enhancing the efficacy of lowering blood lipid.

Oat: rich in linoleic acid, accounting for 35% ~ 52% of all unsaturated fatty acids. It is also rich in vitamin E. Oats contain saponins, which can reduce the concentration of plasma cholesterol. After years of clinical research in more than 20 major hospitals in Beijing, it is proved that oat can obviously reduce serum total cholesterol, triglyceride and β-lipoprotein, and can increase serum high density lipoprotein, which has good curative effect on primary and secondary hyperlipidemia.

Fish: It contains a variety of unsaturated fatty acids necessary for human body, and the main effective components are eicosapentaenoic acid (EPA) and eicosahexaenoic acid. Its blood lipid lowering effect is 2-5 times that of vegetable oil, and it has a good health care effect on the cardiovascular system of middle-aged and elderly people. According to scientific research, the incidence of cardiovascular diseases among Eskimos living in Greenland in the Arctic Ocean is very low, almost zero.

Egg: Lecithin in egg yolk is a strong emulsifier, which can emulsify cholesterol and fat into very fine particles, which are discharged from blood vessels and used by body tissues, thus reducing the concentration of plasma and blood lipids.

In addition, eggs can also increase high-density lipoprotein in the blood, which has a protective effect on the cardiovascular system.

Water spinach (also known as water spinach): Scientists have proved through animal experiments that water spinach can reduce cholesterol and triglycerides, and has the effect of reducing fat and weight.

Leek: The volatile essential oil and sulfide contained in it can reduce blood lipid and prevent arteriosclerosis, which is of great benefit to patients with hyperlipidemia and coronary heart disease.

Eggplant: rich in vitamin P, it can enhance cell adhesion, lower serum cholesterol, improve microvessel elasticity, reduce blood lipid and dredge veins. It is effective for arteriosclerosis, hypertension, coronary heart disease and hyperlipidemia.

In addition to the above food, there are tea, hawthorn, chrysanthemum, lotus leaf and so on. , all have a certain hypolipidemic effect. Chrysanthemum, in particular, can not only effectively reduce blood lipids, but also prevent atherosclerosis and lower blood pressure, with a lasting and stable effect.

Potatoes are the first choice to lose weight.

Only common-sense dieters know that potatoes are an excellent choice for weight loss, because they contain no fat, have 220 calories, are easy to make people feel full, and are rich in nutrients: the content of vitamin C is 26mg, which is almost half of the recommended daily intake of non-smokers. It contains 844mg of potassium, twice as much as bananas]!

In addition, self-colored potatoes are also an excellent source of vitamin B6 and fiber, and there are many other vitamin B contents.

efficacy

1. Vitamin C has many benefits, which can prevent cancer and heart disease and enhance immunity.

2. Potassium can help maintain the balance between intracellular fluid's body and electrolyte, and maintain normal heart function and blood pressure.

3. Vitamin B6 helps to enhance the function of immune system.

4. Glass fiber can help normal defecation and prevent rectal cancer and colon cancer.

avoid

Don't eat potato skin, because it may be sprayed with pesticides. It is best to peel the skin before cooking, or eat only potato meat after cooking.

Edible method

You can put olive oil, fat-free cream seasoning powder, or fat-free fresh cheese on baked potatoes and add Japanese onions. Potato juice is an excellent antacid, and Germans often use it to treat indigestion. The method is to put two peeled potatoes into a blender and make juice for drinking.

Thirteen recognized diet foods

The hot summer has passed, and autumn is the season when fat is easy to accumulate. Here 13 kinds of food make you eat lines.

Milk: Milk is rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol.

Grape: Grape and grape juice, like wine, contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments also prove that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.

Apple: Apple is rich in pectin, cellulose and vitamin C, which 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 decrease, while the high-density lipoprotein cholesterol level beneficial to the cardiovascular system will increase. Experiments have proved that about 80% patients with hyperlipidemia will have lower cholesterol levels.

Garlic: Garlic is a mixture of sulfur-containing compounds, which can lower blood cholesterol and prevent thrombosis, and help increase high-density lipoprotein.

Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamins A and C, leek also contains carotene and a lot of fiber, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive nutrients in the intestine, including excess fat.

Onion: Onion contains prostaglandin A, which can relax blood vessels and lower blood pressure.

It also contains dilute propyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can not only reduce blood lipid, but also prevent arteriosclerosis. People aged 40 should eat more.

Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low density lipoprotein. Regular consumption can make the high-density lipoprotein in the body increase relatively.

Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.

Carrot: rich in pectin calcium, it is excreted from feces after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus promoting the reduction of cholesterol levels in the blood.

Kelp: Kelp is rich in taurine. Dietary fibrous alginic acid can reduce blood lipid and cholesterol in bile.

Oats: Oats are rich in linoleic acid and saponin, which can prevent and treat atherosclerosis.

Corn: Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., all of which have the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn.

Qingre lose weight decoction

This soup is especially suitable for obese beautiful women to drink, clearing away heat and promoting diuresis, and reducing weight and lipid! Ingredients: 1 catty of wax gourd with skin, 2 ounces of kelp, a small piece of dried tangerine peel and 4 ounces of lean pork.

1. Peel the wax gourd, cut it into pieces, and cut the lean meat into pieces.

2. Soak kelp in water, cut it into sections, boil it in water, add all ingredients, cook it on high fire for 10 minute, then cook it on slow fire for 2 hours, and finally add seasonings.

Function: Wax gourd is diuretic and dampness-removing, with low sodium content, which has certain curative effect on treating edema and diabetic obesity; Kelp eliminates fat and lowers cholesterol, which is also good for the brain; Chenpi has the functions of strengthening the spleen, eliminating dampness and resolving phlegm. If all the dried tangerine peel is boiled into soup, the calories are not high, which is an excellent slimming health soup for beauty lovers who want to lose weight. But it is not recommended to eat as a dinner, because it does not contain starch, so it is healthy to remind beautiful women to eat carbohydrates!

Second, exercise.

How to take a walk after a meal is good for losing weight?

Since ancient times, people have thought that walking after meals is a good habit, and people who want to lose weight should form this habit. Researchers in new york are still discussing when walking is better for losing weight. Through monitoring a group of students who insist on walking exercise, it is found that walking for 20 minutes at a speed of 4.8 kilometers per hour about 45 minutes after meals consumes calories faster and is beneficial to losing weight. They also found that if you can walk for about 20 minutes 2-3 hours after meals, the weight loss effect will be more obvious.

They also remind people that indigestible food can only be eaten at breakfast or lunch, but not at dinner, because people generally have less physical activity and exercise after dinner, which is not conducive to losing weight.

Stride to tighten the cut lower body.

The simplest and most effective way to make your lower body more elegant is to walk!

Most people are unconsciously "walking" in the usual way. If you don't use the right force, beauty will be farther and farther away from you. Starting "learning to walk" again can not only make the leg lines slim, but also achieve the effect of slimming.

In fact, walking is not only a posture problem, but also a "Tao" problem. People with a thick lower body generally walk "heavily". Before people arrive, footsteps arrive first, not only the shoes are not properly worn, but also the leg curve has become radish-shaped.

Here are some ways to walk, so that you can walk easily anytime and anywhere and lose weight easily.

First, practice walking with your feet in the office.

Practicing walking is not using the strength of two legs, but focusing on the calf first, and then practicing walking with "all feet" and walking in a straight line, so that walking will be calm and not frivolous.

The so-called "foot" is not that the toes touch the ground, but that the whole foot touches the ground and the hair sticks out in front of the toes. Coupled with the strength of the lower abdomen, the output of the legs is weakened, and the force on the lower abdomen will naturally make the chest stand out and the whole person become light. This is the method you can use in the office every day.

Second, stride on the way to and from work.

Commuting is also a good time to lose weight. Going to work twice a day, it's a waste not to get in shape. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. You see, there are many women striding in Tokyo station, but few of them walk with spirit, which is a bit of a doorway.

I hope everyone can learn to walk by cutting their hands and striding. The advantage is that you can slim your waist, back and buttocks, so that your arms are fat-free, which is also the best full-body exercise.

First of all, belly in, head up, chest out, hips in, stride as far as possible, shake your hands violently, and do the biggest exercise, just like a female soldier walking in a military parade, except that you don't have to kick the front leg. Walking can also be exercised in this way. Not sticking out your chest is like noodles. If you hold your chest out, you will naturally look very proud.

Solve the problem of obesity 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 sports. If your goal is chubby thighs, you'd better choose a sport 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.

How to take a walk to lose weight effectively?

Don't underestimate this sport that everyone can play. If the method is wrong, it is likely to be counterproductive.

The correct way to keep fit is to hold your chest out, stride, and walk about 60 ~ 80 meters per minute. The upper limbs should swing with the rhythm of footsteps, and the lines should be straight. Don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious results.

If you have decided to take a walk as your fitness program, here are some walking exercises for your reference:

1. Ordinary walking method

Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery.

2. Fast walking method

Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.

3. Quantitative walking method

Including walking on flat land and sloping land. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.

4. Swing arm walking

When walking, the arm swings back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases.

Step 5 walk on the abdomen

Massage the abdomen while walking is very beneficial to people with indigestion and gastrointestinal diseases.

Maintenance after walking exercise

White-collar women may have to associate with high heels all day for work reasons, but it should be noted that leather shoes, especially soles, must not be too hard, and shoes should not squeeze their feet. When you come home after a walk, you'd better go barefoot and relax completely. Pay attention to soaking feet with hot water when taking a bath, which can relieve foot fatigue. After taking a shower, sitting on the bed, relaxing your legs and massaging your hands from bottom to top will help promote metabolism and eliminate toxins. Strengthening leg flexibility is an effective way to prevent muscle stiffness. When working, sit in a chair, straighten your legs, and then do toe-hooking and toe-stretching exercises. A little exercise can greatly beautify your calf.

You can lose weight by jogging for 30 minutes.

Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the amount of fat energy supply can reach 85% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.

Dengti lose weight

Climbing stairs to lose weight is to consume excess fat in the body by climbing stairs frequently to achieve the purpose of losing weight. The method is as follows:

Intermittent ladder climbing method

This method is suitable for beginners and overweight people. At the beginning of the exercise, the trainer can climb the stairs for 3 minutes and rest for 3 minutes. Then, climb the stairs for another 3 minutes and rest for another 3 minutes. In the future, the time to climb the ladder will be gradually extended, up to 20 minutes at a time, and it can be increased to 2 times a day after long-term exercise. Weigh yourself once a month to check the exercise effect.

Cyclic ladder climbing method

This method is suitable for obese people with low floors and poor exercise conditions. Obese people can find a flight of stairs to practice up and down repeatedly, and the training method is based on the principle of gradual progress, from short-term climbing to long-term climbing. For patients living in a building, if the floor is not too high, they can lose weight without getting on and off the elevator, climbing the stairs by themselves and taking special exercise time.

Inverse stair climbing method

This method is the same as walking backwards to exercise. This method is suitable for obese patients who have exercised for a period of time with the first two methods, have a certain foundation and are lighter in weight. Its practice method is to hold the handrail with your back to the stairs and climb the stairs slowly. Every time you climb a step, stop for a while and then climb the steps. But it is only suitable for patients with simple obesity. Not suitable for obese people with hypertension, heart disease and various chronic diseases; It is also not suitable for elderly and frail patients.

Choice of sports form

Physical type selection

Physical fitness, good health, you can choose sports with a lot of exercise.

Interest choice

Exercise slimming lies in perseverance, and choosing sports that interest you is helpful for long-term persistence.

Convenient choice

Exercise anytime, anywhere. If you insist on climbing the stairs at work, take two more stops after work. Or go for a long run in the park in the morning and so on.

A New Way to Lose Weight: Hot Dance 3rdMIX

What is 3rdMIX? In fact, it is the popular dance game "Dance Revolution 3rdMIX" released by KONAMI. Hot dance series has set a record of selling more than 3 million games in Japan, even large video games.

The reason why 3rdMIX, a hot dance on PS, can lose weight is because the original elements of 3rdMIX are added with a weight loss model. This new weight loss model will calculate the data of calorie consumption. When you are playing 3rdMIX, this model will help you calculate how many calories your feet consume during exercise.

So when you finish a piece of music, the data of calories burned will be calculated and converted into food, telling you how many calories you burned is equivalent to how much food you ate. Moreover, it can also store the calorie data consumed in the memory card of PS, and players can make their own weight loss plans based on these data. In this way, you can realize your dream of losing weight in the melody of DanceDance.

In addition to the weight loss mode, there are large-scale modes in large video games or editing modes where you can choreograph your own steps. Even if you can't dance those complicated steps, you can edit your own steps and enjoy the music in this game.

Five steps to having a flat belly

Want to get rid of a chubby little belly? No problem. Keep doing these gymnastics. Do it four times a week. Although it is hard, you will get a strong abdomen.

Sports tips

1 Before the start of this group of movements, do warm-up exercises for 2 minutes, twist the waist and move the joints.

2. Do every movement as slowly and correctly as possible.

3. The abdomen is always tight.

4. Focus on quality rather than quantity.

5. Do deep breathing exercises twice before each start.

6. Each group of movements should be done several times, and each movement should last for 30 to 45 minutes.

Hope for a miracle? Let's go!

Back pressure movement

A. Lie flat on the mat with knees bent and feet shoulder-width apart. Hands behind your head, elbows out, chin up.

B. Push the abdominal muscles and lift the body. Shoulders are raised, while the back is naturally pressed down, and the hipbone is gently raised for 4 seconds.

C. Lower your body slowly, and don't completely touch the floor with your shoulders. Say it again.

Sit-ups

A. Lie flat on the mat with knees bent and feet shoulder-width apart. Put your toes on the hooked support bar.

B Put your hands behind your head, extend your elbows sideways (arms can be crossed on your chest, which will be easier), tighten your abdominal muscles, lift your body, lift your shoulder blades, make your body and knees form a 45-degree angle for 2 seconds, and then slowly flatten your body.

have a sleep

A. Lie on your back, grab the support bar backwards with your arms, and lift your legs at a 90-degree angle with the ground.

B. Tighten the abdominal muscles, raise the coccyx by several centimeters, and bend the knees slightly.

C. Raise the hips so that the center of gravity falls on the shoulder blades.

D. keep it for a while and slowly return to the state of B.

Leg cutting exercise

A. Lie on your back with your legs raised, about 1 m from the ground, with your knees slightly bent and your hands under your hips.

B. Slowly lower one leg to about 25 cm from the ground, and then slowly lift it. Repeat the same action with the other leg.

Leg lifting exercise

A. Lie flat, lift your legs and hang in the air, about 1 m from the ground, with your knees slightly bent and your hands under your hips.

B. Slowly lower your legs to 10 cm. Hold for 4 seconds, then lift your legs to the starting position.