If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. That is, add a gentle recovery movement during the interval of high-intensity exercise. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.

2. Push hard with one leg when riding a bike.

When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then put your legs together at medium speed for 4 minutes as adjustment and recovery. In this way, every 4 minutes, push hard on one leg 1 minute and exercise for 30 minutes. This one-legged pedaling exercise can help you burn 20% more calories.

3. Divide the movement time

Divide the normal movement into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the exercise time, you can try to increase the intensity, which can increase the heat consumption at the same distance.

Walking with load

For safety reasons, the weight of the load should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% to 25% more calories without any side effects.

Pay attention to posture

When you exercise on the treadmill, elliptical machine or treadmill, you can burn 10% more heat by swinging your arms naturally or holding the handle of the equipment gently.

pilates

Action 1: clip chest exercises.

Requirements:

Sit your legs naturally and keep your upper body upright. Hands together, elbows together. When your fingers are completely close together, slowly lift your fingers. Pay attention to keep the elbow joint tight at all times. Hold for 20-30 seconds.

Objective: To increase the elasticity of chest.

Action 2: Knee lifting exercise

Requirements:

Stand on one leg, hold the raised knee joint with both hands, abdomen in and chest out, eyes looking straight ahead. Slowly release your hand and open it to a flat position. Knees as high as possible, thighs as tight as possible to the abdomen. Hold 15-20 seconds.

Objective: To improve the circumference of pelvic region.

Action 3: Side abdomen and side waist exercises.

Requirements:

Lie on your side with your head on your arm, and your shoulders, hips and toes should be in a straight line. First, wrap the thigh around the back and put the calf on it. Ok, slowly lift your legs and land your hips slightly. Hold 15-20 seconds.

Objective: To tighten the waist line.

Action 4: Press down control exercise

Requirements:

Bend down with your hands shoulder-width apart and your feet together. Tighten the hips, waist and abdomen. Tighten the body into a whole. Hold 15-20 seconds.

Objective: To exercise all abdominal muscles.

Three stages of weight loss and body shaping:

Stage 1: extend from the sternum to both sides in the lower chest direction, press twice continuously, then extend from the sternum to both sides in the upper chest direction, and press three times continuously around the chest.

The second stage: extend your hands from the sternum to the neck, lift them three times in a row, then lift your chest with your hands and massage your neck three times in a row, three times on the left side and three times on the right side.

The third stage: from the lower part of the chest to the abdomen, massage with both hands overlapping for 3 times, and then gently knead and massage in the same direction for 5 times to promote fat decomposition and discharge.

Steps to lose a small belly:

1, open your feet shoulder width, put your hands together on your chest, hold your chest out and abdomen in, relax your shoulders and inhale. Your feet should be shoulder-width apart.

2. Keep the lower body still, exhale and turn right slowly, and feel the power of waist and abdomen rotation.

3. The upper body slowly returns to normal, exhale and turn left. The righting action should not be too fast and too fierce, and you should adjust your breathing.

4. Sit on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs. Sit upright, not including the chest and back.

5. Inhale, stand on tiptoe, keep your back and spine upright, and move your center of gravity back slightly. This action must keep the center of gravity balanced, inhale slowly, lift your toes, and make your back muscles feel tight. Exhale, straighten your left knee, stretch your toes upward, feel the tension of the muscles behind your thighs, and stay for 3~5 breaths.

6. Sit back on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs. (Repeat the first step).

Enlarge breast

Chest is one of the important signs to show women's charm and sexiness, but not every woman has a pair of plump breasts, which is influenced by congenital inheritance or insufficient nutrition during childbirth. And the only way for these "peace princesses" to change themselves is breast enhancement. When it comes to breast augmentation, people may think of breast enhancement products or breast augmentation, but a large part of breast enhancement products on the market is completely ineffective, and some even have side effects, and breast augmentation is even more horrible. Many operations were unsuccessful, resulting in the entire breast being removed, which was counterproductive.

Some experts pointed out that in addition to grasping the time and diet of breast enhancement, we should also grasp the methods of breast enhancement, so as to achieve the effect of breast enhancement. In fact, the best time for breast enhancement is before the age of 25, because this stage is considered to be the growth period of breast, even including the most important puberty of breast development. Long-term improper underwear and unbalanced eating habits will affect the growth and development of breasts, and breast development will not be properly maintained, leading to unsightly problems such as sagging and bulging of breasts prematurely.

Optimum breast enhancement period

The best time for breast enhancement is 1 1, 12 and 13 days after menstruation, followed by 18, 19, 20, 2 1, 22, 23 and 23.

First of all, massage the chest, often massage the breast can strengthen the function of pituitary and ovary to secrete hormones, promote local blood circulation, and make the breast tissue develop better. Over time, breasts certainly have room for growth. However, if you want to make your chest fuller and more elastic through massage, the skill and direction of your hands are very important. Grasp the function of "resisting" gravity, match the chest with compact skin care products after bathing every day, and massage from bottom to top and from outside to inside. A month later, your chest shape is definitely different.

augment the breasts

For breast enhancement products containing hormones, the short-term use effect is very obvious, but it will rebound once it is stopped; Breast enhancement products should choose a safe breast enhancement products that contains no hormones and has a health test report. If you use it in a certain amount according to the prescribed course of treatment, it will not rebound! I also want to say that the maintenance of the chest is just like the maintenance of the face. If you want to stay in the best condition forever, you must persevere in maintenance. The difference is that the maintenance of the chest can be done every day, but once every few days is enough!

Breast massage method:

1, from outside to inside: breast enhancement technology 1. Four fingers together, cover the lower edge of the chest with palms and fingertips, and massage from outside to inside until the skin care products are fully absorbed, effectively improving the phenomenon of chest expansion.

2, bottom-up: breast enhancement techniques 2. Put your fingers together, wrap the outer edge of the chest with your palms and fingertips, slide from bottom to top, and dial the armpit fat inward at the same time, massage until the skin care products are completely absorbed, so as to prevent the sagging of the chest and help improve the phenomenon of accessory breasts.

3, four fingers combined, hands alternately beat the lower edge of the chest from bottom to top, massage until the product is absorbed, effectively improving the phenomenon of chest sagging.

The combination of the above two can be seen for a period of time.

By making good use of a woman's physiological cycle, you can not only lose weight easily, but also have the best breast enhancement effect. The golden period of breast enhancement is 12- the 24th day from your menstrual period. During this period, due to the massive secretion of estrogen, strengthening food supplement and massage (better with breast enhancement products) can stimulate the growth of breast tissue and make the effect of cup upgrading twice the result with half the effort.

yoga

Yoga posture uses ancient and easy-to-master skills to improve people's physical, psychological, emotional and spiritual abilities. It is an exercise method to achieve the harmony and unity of body, mind and spirit, including posture method, breathing method and meditation method, so as to achieve the unity of body and mind.

For women, weight loss is mainly aimed at the lower body. In addition to moderate exercise, a little attention in diet can also achieve good results.

basin

Porphyra is rich in vitamins A, B 1 and B2, and most importantly, it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe.

sesame

Sesame contains "linseed oleic acid", which can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and stovepipe.

kiwi fruit or Chinese gooseberry

In addition to vitamin C, kiwifruit is also rich in fiber, which can increase the speed of fat decomposition and avoid excessive accumulation of leg fat.

celery

On the one hand, celery contains a lot of calcium, which can supplement the "foot strength", on the other hand, it also contains potassium, which can reduce the water accumulation in the lower body.

pawpaw

Papaya not only has the effect of breast enhancement, but also has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat, and pectin contained in papaya meat is an excellent intestinal lavage agent, which can reduce the waste accumulation in the lower body.

grapefruit

Grapefruit is extremely low in calories, so eating more will not make you fat. It is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.

tomato

Eating fresh tomatoes can induce diuresis, eliminate leg fatigue and reduce edema, and eating raw tomatoes is better.

spinach

Spinach can promote blood circulation, so that the two legs farthest from the heart can absorb enough nutrition, balance metabolism and detoxify stovepipe.

watermelon

Watermelon is a diuretic expert in fruits. Eating more can reduce the residual excess water in the body, and its sugar content is also low, so eating more will not make you fat.

egg

Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.

peanut

Peanut is rich in vitamin B2 and nicotinic acid. On the one hand, it brings excellent protein, makes the meat not fat, and reduces the lower body fat.

banana

Although bananas are high in calories, they are low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body.

konjac

It is completely fat-free and delicious. In the final analysis, it is also a must to lose weight. Rich fiber can make the lymph of the lower body unblocked and prevent leg swelling [1].

4 diet editor

Lotus leaf lemon soup

Want to lose weight and fitness, can be achieved by eating lotus leaf lemon soup, this soup actually contains lotus leaf, dried lemon, licorice and cassia seed and other ingredients, it can effectively help promote gastrointestinal peristalsis, and then accelerate the metabolism in the body, to achieve the effect of weight loss and fitness.

Scrambled eggs with cucumber

Scrambled eggs with cucumber is also one of the healthiest ways to lose weight. Keratinic acid contained in cucumber and protein in egg help to accelerate the metabolism of human body, so as to convert the fat in the body into water and excrete it with urine and sweat.

Apple feast

Eat apples at least two days a week, that is, whether it is dinner or not, eat apples when you are hungry and eat nothing else. This diet and fitness method is also very healthy. Apple contains nutrients including vitamins and fiber diet, which can effectively contract the stomach, thus enhancing appetite control and slowly losing weight, thus achieving the effect of strengthening the body.

Three meals with soybean milk

No matter what you eat for three meals a day, you should add soybean milk to match, because soybean milk contains a lot of isoflavones, sugar conjugates and other ingredients, which can effectively help the body inhibit the absorption of fat, and also play a certain role in burning fat, which is very healthy and fast.

Fried bitter gourd

The healthiest way to keep fit is to stir-fry bitter gourd to medium maturity, because bitter gourd is rich in bioactive lipids, which can quickly help prevent it from being absorbed by the cell network in the body, thus helping to keep fit. Bitter gourd, also known as fat killer, is very fast and powerful.

Diet lunch

Six slimming lunches teach you to lose weight without rebounding.

Every morning, an hour before lunch, many people are hungry. Everyone looks for snacks, a small cake, a chocolate, or other snacks. In fact, this habit will not only affect your figure, but also be very unhealthy. Take a look at the following six kinds of diet lunches, so as not to rebound.

Anti-aging and anti-cancer food-broccoli

Highlight: Broccoli is rich in antioxidants, vitamin C and carotene. Scientific research has confirmed that broccoli is the best anti-aging and anti-cancer food.

Lipid-lowering food-onion

Highlight: Onions can clear blood and help lower cholesterol.

The Best Source of protein-Fish

Highlight: Fish can provide a lot of high-quality protein, and its digestion and absorption rate are extremely high, so it is the best choice to supplement high-quality protein. At the same time, the cholesterol content in fish is very low, so it will not bring in more cholesterol while ingesting high-quality protein. Studies have shown that eating more fresh fish can also help prevent cardiovascular diseases.

Antioxidant food-tofu

Highlight: Besides lean meat, fish and shrimp, tofu is also a good source of protein. At the same time, bean food contains a chemical called isoflavone, which is an effective antioxidant. Please remember that "oxidation" means "aging".

Food for keep vitality-cabbage

Highlight: Cabbage is rich in vitamin C and fiber, which can promote gastrointestinal peristalsis and keep the digestive system young and energetic.

Beauty food-fresh fruits and vegetables

Highlight: Fresh fruits and vegetables are rich in carotene, vitamin C and vitamin E. Carotene is the best anti-aging element, which can maintain the health of human tissues or outer tissues of organs, while vitamin C and vitamin E can delay cell aging caused by oxidation.