1, exercise with good weight loss effect
1.3 minute step jump
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
Step 2: Act step by step.
Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Pay attention to the left knee 90, and press the center of gravity to the left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.
3. Trembling fitness
This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.
Sit flat and stretch forward
Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.
Curl up and sit up straight
Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
push-up
This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.
7. Side brace action
First, sit on the ground, support your body with one hand, raise your other hand high, keep your legs as straight as possible, and keep your posture for 5 seconds, then take a rest and continue to support. You can change your right hand when your left hand is tired. This lateral support can exercise the muscles of the whole body, promote the blood circulation of the whole body, improve metabolism, and then promote weight loss.
The above is the exercise that can effectively lose weight, and I hope it will help those MM who want to lose weight. What are the beauties waiting for? Come on, let's go!
2. What food do girls eat to lose weight?
1, white radish
Radish contains spicy mustard oil, which can promote better metabolism of fatty substances and avoid fat accumulation under the skin.
2. wax gourd
The nutritional value of wax gourd is quite high, and it has no fat, low carbohydrate content and low calorie. It can help you lose weight and beauty at the same time.
Step 3: potatoes
Everyone knows the secret that potatoes can lose weight, but do you know? It can also help you sleep. It can remove acids that interfere with sleep-induced tryptamine acid. In order to achieve this effect, you only need to mash the baked potatoes and mix them with warm milk, which can help you sleep and lose weight.
4, oatmeal
Oat is a valuable bedtime snack, which is rich in N- acetyl -5- methoxytryptamine. Cook a small bowl of cereal and stir with a little honey. Try to chew hard, which is enough to fill your cavities. It also has a certain weight loss effect.
5. Hot milk
It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play a calming role like amino acids. Don't worry, drinking milk before going to bed will not only make you fat, but also replenish calcium in your body.
What do women eat at night to lose weight? What food do women eat to lose weight? How do women lose weight?
6. Lettuce; lettuce
Mannitol contained in lettuce can promote blood circulation, and chlorophyll and a lot of dietary fiber can promote gastrointestinal digestion. Regular consumption can not only supplement nutrition, but also strengthen the body.
7.chives
The calories of leeks are quite low, and they won't get fat after eating. Moreover, leek is rich in cellulose, which can promote gastrointestinal peristalsis, eliminate excess fat and body garbage, and improve constipation, thus helping to lose weight.
8.bitter gourd
Bitter gourd has the effect of clearing away heat and toxic materials, and it is the best choice as a diet food in summer. Bitter gourd can also inhibit a certain appetite. It is also rich in vitamin C, with low calories and very low fat content, which can help you remove the fat and garbage in the intestines.
9.bananas
Slimming bananas are actually "sleeping pills" wrapped in the peel. In addition to stabilizing serotonin and melatonin, they also contain magnesium that relaxes muscles. In addition, eating bananas before going to bed will not lead to obesity, because bananas are low in calories and rich in dietary fiber, which can promote defecation.
10, Chinese cabbage
Chinese cabbage is rich in dietary fiber, which can improve constipation and detoxify. Cabbage is rich in vitamin C and vitamin K. Vitamin C can help the human body to produce collagen and effectively inhibit the formation of melanin. It is a good food for women to lose weight and beautify.