Walking after meals is good for health, digestion and weight loss. This is very effective in controlling appetite. You can go further to the bus stop or get off at an early stop. Anyway, let yourself exercise lightly before dinner 15 minutes!

2, 3 minutes to 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.

Step 3 take a walk after dinner

Help digestion, enhance metabolic function, accelerate fat loss and enhance physical fitness 3.

stand up

Similarly, eat less at dinner and have a light diet. Or half-tilt after a meal, clamp the buttocks, the whole back is close to the wall, and the buttocks, back, legs, waist, head and neck are close to the wall. After a few minutes, the waist will be very tired. Hold on for a few minutes. Do it once a day, and you will start to see the effect after one week. Not only can you lose weight, but your legs, neck and face can also become thinner.

5. fundraising long-distance running

A study by the Clinical Research Center of the University of Chicago in the United States shows that between 7 pm and 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise, and corticosteroids related to fat metabolism and thyrotropin related to muscle repair (blood content) have risen sharply. Therefore, this time is the best time to lose weight by running. In addition to supplementing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.

Step 6 go backwards

The oxygen consumption of backward walking is 3 1% higher than that of forward walking, and the heart rate is fast 15%. So walking backwards is one of the most economical and effective ways to lose weight. Walking backwards can also prevent low back pain, because it can strengthen the muscles at the back of thighs and back. It is reported that walking backwards can also protect the cerebellum, and losing weight through exercise is conducive to improving the flexibility and coordination of the body, which is a very effective and beneficial method for the elderly to keep fit. When walking backwards, you should choose an open and flat place. The pace should be controlled at 45-60 steps per minute, and the distance to lose weight by exercise is generally 600- 1000 meters.

7. Turn the hula hoop

The reason why hula hoop can play an obvious role in losing weight is because the continuous movement of hula hoop on the lower abdomen can accelerate the peristalsis of the intestine, so that the garbage accumulated in the body can be quickly discharged and the pain of constipation can be solved. In addition, when you turn the hula hoop, it is best to stick to it for more than 30 minutes at a time, so you can consume more fat. In hula hoop, you can lose weight quickly by keeping it three or four times a week.

8. Squat against the wall

When doing this action, first let your body stand upright and lean against the wall tightly, and put your hands on your sides naturally. Then lean against the wall and slowly separate your knees, which is probably different from your hips. Then keep your upper body straight and squat slowly until your thighs and calves form a straight line. And this posture should be kept still for 30 seconds. Then slowly lift your body and repeat it five times.

9, swing arm walking

Suitable for patients with chronic respiratory diseases. When walking, the arm swings back and forth forcibly, and exercise to lose weight can improve the activities of shoulder straps and chest. Massage walking: used to prevent and treat indigestion and chronic gastrointestinal diseases. Walking and massaging the abdomen can promote the secretion of gastric juice and gastric emptying, which is helpful to prevent and treat indigestion.

Note: Some people wash and sleep immediately after strenuous exercise at night, which often causes insomnia symptoms. It is generally recommended to sleep 1 hour after exercise.