1, common sense of losing weight
1, have some red dates for breakfast
Note: Many girls say that they want to lose weight and refuse to eat breakfast, which is very unscientific, especially in winter, when the weather is so cold that people don't want to get up, they overslept and missed the time to eat breakfast. However, in order to maintain the metabolism of the day and avoid hunger and overeating at noon, please be sure to eat breakfast.
Coping strategy: eat red dates on an empty stomach in the morning and 12 dried dates on an empty stomach in the morning. Jujube has the effects of moistening the heart and lungs, nourishing the five internal organs and treating deficiency. Eating jujubes can prevent hair loss, and also relax the bowels, beauty beauty. When the gastrointestinal function is poor, it is very suitable to eat red dates to improve and gain physical strength.
2. Have porridge for dinner
Note: There are also many women who choose not to eat dinner. At night, people's gastrointestinal function will deteriorate, and the calories they eat are not easily digested, and they can easily be converted into fat accumulation. In fact, dieting will still cause the protection mechanism of body shape and accumulate more fat for consumption, so MM can solve the dinner before seven o'clock and focus on nutrition.
Coping strategy: You can eat moderate weight-loss food at night, such as porridge or lactic acid bacteria, so you can drink less water. Drinking too much water at night is easy to cause edema.
3. Increase the amount of exercise and establish a physical exercise plan.
Note: Cycling and climbing stairs are the first steps to lose weight. If you are in the prime of life, you can also choose boxing and weightlifting, which is most conducive to eliminating abdominal fat (general belly). The secret is to increase muscle mass. The more muscles, the more vigorous metabolism and the faster calorie consumption. If you can gain 3-5 kg of muscle, you can consume dozens of calories even if you sit still.
Coping strategy: The simplest exercise is walking. Walking for half an hour every day, especially after dinner, is more important for losing weight.
4. Participate in weight loss massage activities at home regularly.
Note: If the amount of exercise is relatively small, fat will accumulate locally, and it is easy to form "belly" and "elephant legs". At home, you can take part in slimming massage of local meridians and acupoints or practice yoga to activate meridians, bring fat, keep a perfect figure and also play a health care role.
Coping strategies: You can learn some simple weight-loss exercises online at home, or do yoga exercises and do more aerobic exercises, which is very helpful!
2, stovepipe method
1, standing stovepipe
Stand with your feet in tandem and your heels up. Then bend your legs, but keep your upper body and heel vertical. Stand with your feet apart, then bend your knees and bend forward.
The hips are tilted, but the back must be kept straight. Stand with your palms against the wall and your feet together. One of the legs is lifted back, trying to get the heel to touch the hip.
Frequency: 20 ~ 25 times per movement, once every other day. After a few weeks, do these six movements again, that is to say, after these six movements are finished, rest for 60 to 90 seconds and do it again. If you have time, you can do it four or five times a week.
Step 2 stretch
Stretching is one of the most effective methods for thigh fitness.
Two arms droop, one leg crouches below the knee, the back keeps straight, and the other leg stretches backward until it is parallel to the ground. Or in the same posture, straighten the other leg to the side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg.
(1) It can be done when the body is standing, with one leg standing and keeping the body straight, and the other leg extending backward to make the thigh as straight as possible and parallel to the ground.
② You can do it sideways, lying flat on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with the body, then support the thigh on a table or chair at a 45-degree angle, and then lift the leg close to the floor to make it close to the thigh.
3. Hold the bottle and bend your knees
Take a drink bottle in each hand, naturally hang your arms at your sides, put your legs together and stand with your back straight.
Keep your upper body straight, exhale at the same time, slowly take a big step forward with your left leg, shift your weight to your left foot, bend your left knee and squat. Be careful not to touch the ground with your right heel. Then exhale and slowly return to the original standing position. Take a step forward again and repeat the above actions. Repeat left and right feet 10 times.
Stay still for a few seconds in the semi-squat position, then exhale and return to the original standing position. Take a drink bottle in each hand, hang your arms at your sides, stand with your legs together and your back straight.
Step 4 Kneel straight and lean back
Kneel straight with your knees together, keep your upper body straight, raise your hands and straighten your body forward. Keep your posture, lean your upper body backwards and stretch your thigh muscles, which can be done about 10 times.
Step 5 kick after lying prone
Lie on your stomach and straighten your feet. Tighten the muscles behind the thighs, exhale, kick your feet backwards, and exchange your left and right feet about 20 times. Sit on the floor with your upper body straight, your feet straight, and your hands behind your back to support your weight. The upper body is unchanged, and the feet swing up and down alternately from left to right for about 30 times, and the feet cannot be bent. Health network reminds that when kicking up, you must straighten up to have the effect of thin thighs.
6, sumo squat lift
Legs open, toes slightly outward. Hold a dumbbell in each hand, arms straight, palms down. Bend your knees until your knees are above your ankles, while your arms are slightly raised below your shoulders, and your arms and legs are in line-the dumbbell is in your boundary view. Keep your legs straight while lowering your arms. One group 15 times, do three groups.