Feet are shoulder width apart, elbows are bent, hands are behind your head, knees are bent, thighs and calves are at 90 degrees, upper body leans forward slightly, and body is balanced. Inhale, straighten your left foot, bend your right foot upward, twist your upper body to the right, touch your left elbow with your right knee, and keep breathing for 5 times. Then repeat the action on the other side, with the left and right sides as a group, and repeat the action 10 group.
Stand on the ground with your feet together, hold your hands and fingers in a fist shape, raise your head, straighten your back and look straight ahead. Inhale, with your feet one and a half shoulders apart and your knees bent 90 degrees. Twist the upper body to the right, put your fist on the right, twist your head to the right, keep breathing naturally, and then repeat the action on the other side, with the left and right sides as a group, and the action repeats about 10 group.
Talking about physical relaxation. On the ground, naturally relax your palms, put them on your sides and keep breathing naturally. Place your palm flat in front of your body, inhale, exert strength on your waist and abdomen, lift your upper body and feet in a V shape at the same time, keep your legs and arms parallel, keep your body balanced for about 65,438+00 breaths, and then lie down slowly. Repeat 10 times or so.
Support the ground with both hands, step on the ground with your left foot in front and your right foot in the back, hook your toes on the right side, and keep breathing naturally. Bend your right foot backwards and straighten your left foot to the left, in a group, and repeat the action for about 10 group.
Knee bent 90 degrees, left leg kneeling on the ground, right foot stepping on the ground, right hand on the right hip, left hand bending beside the head. Inhale, twist your waist to the right, touch your left elbow with your right knee, keep breathing naturally, keep breathing for about 10 times, and then repeat the action on the other side. The left and right sides are a group, and the action lasts about 10 breaths.
Bend your hands, with your elbows shoulder-high in front of your chest, palms facing each other, knees bent, and your left foot behind your right foot, facing left, to keep breathing naturally. Jump up with your feet, spread your hands and feet, and then fall back. Repeat the action just now on the other side, and repeat the 10 group or so.
Lie on the ground, hold the back of your head with your hands bent, push your feet out together, bend your knees, support your upper body slightly to the right, and rest your left elbow on your knee. Keep the upper body unchanged, inhale, straighten your feet slightly upward, form a 30-degree foot with the ground, hold on 10 breaths, and then repeat the action on the other side.
Keep your feet shoulder-width apart, bend your knees, raise your left heel, straighten your fingertips, bend your upper body, keep your left hand in front of your right toe, straighten your right hand behind you, stretch your body, inhale, raise your hands horizontally, stretch your feet, jump up, lean back and repeat the initial posture, and then repeat the action on the other side, with one group on the left and right sides, and hold on to 10 group.
How to reduce the fat on both sides of the waist and back, how to thin the fat on both sides of the waist and restart the intestinal function. 1, fingers overlap * * * With the same force, start from the right side of the abdomen with the index finger, middle finger and ring finger and circle clockwise * * *. Insist on it every day, and break the waste adhering to the inner wall of intestinal wall one by one within 3 weeks.
2. Bend your fingers slightly, press your fingers hard, and press your abdomen clockwise to make the blood circulate again.
3. Hold hands with fingers crossed, palms don't fit. Hold the belly meat with the lower part of your palm and gently pick it up again and again. It feels like squeezing out all the waste. Do 10 times.
4. Open your palms, fingers together and straighten. Your right and left thumbs are opposite, starting from the top of your navel and going down to the center of your abdomen. Repeat for 3 times to expel toxins from the body.
5. Make a fist with both hands, open the thumb and forefinger, starting from the left and right sides of the navel, and press the abdomen with the thumb and forefinger from the inside out, and go back and forth five times.
6, palms open, fingers close together, left and right fingers opposite, palms to the abdomen, thumbs open. Slowly press the position directly below the navel with your fingertips for 3 times.
7. On the soles of our feet, there is a one-to-one correspondence between acupoints and internal organs. Below the soles of our feet are the reflection areas of small intestine and large intestine. We can pinch our heels and intestines with our thumb and forefinger joints.
How to reduce the fat on both sides of girls' waist? Stick to the chest and abdomen and do yoga. Dancing has a certain effect on reducing waist, and the key is to persist.
How to thin the fat on both sides of the waist and reduce the fat on both sides;
1. One is to shake the hula hoop (aerobic exercise lasts for 30 minutes before you start to burn fat, so exercise for at least 30 minutes). After a week, you obviously feel the muscles on both sides tighten.
2. Stand with your feet slightly wider than your shoulders, your arms flat and your body "big". Then bend your back, touch your left ankle with your left hand, then stand up straight and switch to the right. When you do it, you will feel the muscles on both sides of your waist stretched. Do a group of left and right, do 30 a day.
10 Diet Tips Eat thin your body.
When it comes to weight loss, everyone has a set of weight loss bible, such as: no noodles and no meat, only eating lunch and two meals a day will make you thin, and you will succeed as long as you don't eat anything …, but these are the wrong ideas of many dieters.
Maybe blindly teaching you to eat less or not eating certain foods can really make you lose weight in a short time, but the process of losing weight will also make you "miserable", such as apple diet and boiled chicken diet. Seeing apples and chicken will definitely make you sick, and when you return to normal diet, your weight will swell like a balloon, which is undoubtedly not worth the loss!
Therefore, a weight loss method that can make you slim down healthily and for a long time can be called an effective weight loss method, and the secret lies in intelligently absorbing enough "nutrition" and reducing the absorption of "calories" by controlling diet, so as to achieve the effect of losing weight and strengthening the body.
Now, let's implement this correct diet concept from daily life and the following 10 practical diet principle, and you will find that you really don't need to be hungry to lose weight!
1. Have a good breakfast, a full lunch and a small dinner.
According to the research report of American physiologists, the metabolic rate of human body is better in the morning than in the afternoon, and higher in the afternoon than in the evening. In other words, it is easier to "compost" at night, so skipping breakfast will not help you lose weight, and breakfast is the energy source of the day and must be eaten!
2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products.
Sweet white rice is the staple food that China people are used to eating. However, in the process of making white rice, bran and germ rich in fiber and vitamins will be ground off, so eating white rice can only get heat, but not nutrition.
So you'd better change your eating habits and replace polished white rice with coarse grains such as brown rice and whole wheat products. Not only can you eat more nutrition, but dietary fiber can also prevent constipation, colorectal cancer and cardiovascular diseases, which is also good for people who want to lose weight.
3. The taste should be as light as possible, with little seasoning such as salt, soy sauce or ketchup.
Although lettuce salad and boiled vegetables are really ideal foods for dieters, if you pour a thick layer of salad dressing, dried meat and soy sauce on them, the weight loss plan will be completely broken, because all seasonings such as oil, salt, sugar and monosodium glutamate have high calories! If you are used to eating heavy flavors, you can actually choose foods rich in natural spices, such as onions, ginger, garlic and peppers. This will not only make the food taste brighter, but also healthier.
Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods.
When eating, are you used to saving your favorite food for last? Don't forget a bowl of hot soup even if you are full? In fact, these wrong habits are the reason why you can't lose weight! Drinking soup after meals is easy to make people overeat, and it will dilute gastric juice and affect digestion; If you finally like dark food, you will quietly increase your food intake. If you want to lose weight successfully, you'd better start changing your eating habits. Drink a small bowl of clear soup or a cup of boiled water at the bottom before meals. Feel free to eat if you like. If you develop such eating habits, you can achieve the effect of reducing your diet invisibly.
5. Choose troublesome food, such as chicken with bones is better than diced chicken.
The more you work hard to pick out bones and thorns, the more you can delay eating time, satisfy people's chewing desire and feel full earlier.
6. Chew food at least 10-20 times before swallowing.
The smart way to lose weight is to prolong the meal time as long as possible (at least 20 minutes for a meal), and more importantly, chew slowly, with at least 10~20 bites per bite, which can not only produce satiety early, but also reduce the burden on the stomach.
7. Never force yourself to eat when you are eight points full.
Eating only eight points full is the secret of many longevity people. For people who are obsessed with losing weight, "eight points full" is a more convenient and effective rule than counting calories, because if the calorie intake is excessively restricted, people will often be half hungry. But if you choose nutritious food to eat eight points full, you won't feel hungry, and you can naturally lose at least 500kcal of calories every day!
8. Brush your teeth or rinse your mouth immediately after eating.
Brushing your teeth immediately after eating can not only reduce the chance of suffering from oral diseases, but also keep your mouth fresh and not easy to eat. You can prepare a set of toothbrush supplies for travel in the office to keep your mouth healthy and fresh at any time and suppress the idea of eating. If it is inconvenient to brush your teeth, at least rinse your mouth!
9. Try to avoid eating snacks, especially when watching TV.
Snacks are extremely high in calories. If you really want to lose weight, you should put less chips and chocolate in your mouth! Especially when watching TV, don't let snacks appear within your reach, otherwise the calories you unconsciously eat when watching a TV or series are amazing!
10. When you feel hungry, it is better to eat something first than to fight against muscle hunger.
When you feel hungry, eat something selectively, such as tomatoes, skim milk or boiled eggs, to avoid eating and drinking when you are extremely hungry. Because a big meal is more likely to make people fat than 3-4 small meals, because eating more, secreting more digestive juice, food is easy to accumulate fat after digestion and absorption, so we should avoid overeating.
How to reduce the fat on both sides of the waist Which of the following exercises is the way to reduce the fat on both sides of the waist:
First, the correct walking posture. We should keep the correct posture when walking and sitting. Hold your head up and chest out, and swing your arms, which can drive the movement of your hips.
Second, free rotation. Stand up straight with your legs shoulder width, and then turn left and right at least 20-30 times a day to question the fat on both sides of your waist.
Third, stand up straight, put your hands straight on your head, then bend your body to one side for 10 second, then turn to the other side and do it alternately 20-30 times a day.
Note: Don't sit or lie down immediately after eating every day. Might as well stand. Sit down or lie down in half an hour. Pay attention to fitness in daily life, don't eat too many high-calorie things, and don't eat supper at night.
How to reduce the meat on both sides of the waist? How is the fat on both sides of the waist thin? You can eat some bananas in the morning. This is called morning banana diet. You can try, but you can't exceed five bananas a day, or you will have diarrhea. You can also choose 1 egg +2 sanhui breads+pure milk to lose weight. If you want to lose weight, you'd better not blindly choose diet pills and be responsible for your health. I thought there was a saying "eat radish in winter and ginger in summer". I think going to a Chinese medicine shop to buy some radish seeds and frying them is just like melon seeds, which is more effective and healthier than eating radish. After all, it is Chinese herbal medicine. If you eat breakfast all day, instead of lunch and dinner, you will be malnourished and maybe hurt your stomach.
At noon, you can eat rich Chinese food, eat more delicious food, and the most important thing is lunch.
You can eat some fruit and drink some milk and yogurt in the evening (remember that bananas and yogurt can't be eaten together). )
Don't eat too much at night, it's best not to eat rice, porridge is fine, and don't sit or run after eating, just stand or walk. Hang in there.
How to reduce the fat on both sides of the waist Six yoga moves can easily reduce fat. Haha, it's easy to handle. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!