Never sit down after dinner, just stand and walk. Never sit anyway, just stick to it for half an hour.
Advantages: no diet, no exercise.
Disadvantages: I just can't sit.
Case: Because of hospitalization and a winter supplement, my small belly broke my record for more than 20 years. After using it for a month, my stomach recovered to the level before hospitalization.
Recommended index: 10.0
Effective index: 9.8
(1) Weight loss method: stand after meals.
Never sit down after dinner, just stand and walk. Never sit anyway, just stick to it for half an hour.
Advantages: no diet, no exercise.
Disadvantages: I just can't sit.
Case: Because of hospitalization and a winter supplement, my small belly broke my record for more than 20 years. After using it for a month, my stomach recovered to the level before hospitalization.
Recommended index: 10.0
Effective index: 9.8
(3) weight loss method: tighten the lower abdomen and sit up straight.
If the above two kinds of JMS are not easy enough, you can use this method (JM is the most practical for working people)
The main points are: be sure to pay attention to sitting posture, keep your back straight, slightly tuck your abdomen and tighten your whole body (in fact, as long as you tuck your abdomen, you will naturally tighten your whole body). Never hunch over in a chair. You can do intermittent tuck with the second one, about 5- 10 minutes each time, the more the better.
Advantages: you can still have an abdomen when sitting.
Disadvantages: Sometimes I forget.
(4) Weight loss method: sit-ups (lazy people skip directly _)
This is the most effective method for waist and abdomen.
1 Veteran Sports-Sit-ups (upper and middle abdomen exercises)
Put your legs on the stool, put your knees together, bend your legs about 90 degrees, and hold your head with your hands crossed. Pull up your upper body with abdominal strength, don't touch your knees, just raise your head slightly. Your consciousness must be in your abdomen. Don't use waist strength or arm strength to drive you.
Note: What we did when we were young was wrong. We just exercised our backs.
Leg lifting-divided into supine leg lifting, parallel bars leg lifting and leg hanging.
I lie on your back, lift your legs to the mat or bench, straighten your legs together, and tighten your hips. Put your palms down on both sides of your hips, or hold the edge of the stool with your back to your head to fix your upper body. Use abdominal strength to lift your legs as much as possible, and then resume after a pause.
Key points: the action process should be slow to prevent the use of inertial force.
Breathing: Inhale when lifting and exhale when recovering.
Main training: lower abdomen
The number of times is between 30 and 50, and the number of groups 1-3 is suitable for beginners. (For example, do 3 groups, each group is 30 times, and the total * * * is 90 times. ) I think it's good to do 6 groups after you have a foundation. Do three actions at a time (such as sit-ups, hanging legs and lifting legs, and lifting legs on your back).
(1) Weight loss methods: brisk walking, jogging, cycling and skipping rope.
These methods are all effective, but it should be noted that jogging and cycling should not be too fast, or your legs will thicken. There is still time to ensure more than 40 minutes! Skipping rope should be more than 100. Pay special attention to massage muscles after finishing these, and the consequences will not be repeated! Massage fat at the same time, that is, push the fat down!
Advantages: absolutely effective, in fact, these methods are all in place!
Disadvantages: it seems difficult to persist!
Recommended index: 9.8
Effective index: 10.0
Case: Take a brisk walk and ride a bike to prove it to me. I go to school by bike from grade one to grade three, six times a day for 20-30 minutes each time, and my leg shape has always been good! I didn't have time to ride a bike after work recently, so I started a brisk walk. I walk for an hour after supper every day! Recovering! Jogging is proved by the friend above who used jogging+sit-ups! Skipping rope is a skipping wind in our university, but not many people insist on it!
(2) Diet: Lie on your back and pedal your bike.
This is the same principle as riding a bicycle, except that you can do it at home and reduce your legs and feet.
Advantages: it's still quite effective, and you don't have to go out.
Disadvantages: the posture is likely to be nonstandard, which will affect the effect.
Recommended index: 9.5
Effective index: 9.3
Case: This method is used all over the world.
(C) weight loss method: simulated weight loss slippers
Look for a pair of diagonal slippers that are 2 or 3 yards smaller than the feet and can show the whole heel. Wear it everywhere if you have nothing to do. (Leg reduction)
Advantages: Very simple, anytime, anywhere, you can lift your hips properly.
Disadvantages: It may vary from person to person.
Recommended index: 9.0
Effective index: 7.5
Case: It was 2000. There was an advertisement for weight loss products on TV at that time. That's a slipper without the back part. The heels are all outside, and the shoes are diagonal! It is said that you can reduce your thighs! But those shoes are quite expensive, and we poor people can't afford them! Uniquely, my roommate's sister later thought of a trick. She dominates my slippers for bathing every day (the sewer in our school bathhouse flows slowly and sometimes there is water, so I bought a pair of slippers with oblique heels). In that month or two, she really lost weight! By the way, my script is very small (wearing size 35 shoes), and those slippers are a little small for me. They are just right for her!
(d) Diet: Walking on tiptoe (reducing legs)
If you have time, you can walk on tiptoe for 5 to 10 minutes at a time. This is relatively simple. You can work from home as long as you have time!
Advantages: at any time, you can lift your hips properly.
Disadvantages: you may be considered a mental illness at work.
Recommended index: 9.5
Effective index: 9.3
(5) Weight loss method: toe pad (leg reduction)
When standing, stand on tiptoe for 3 seconds, slowly put it down and get up again. 5 groups each time, each group 10-20 times.
Advantages: You can also sit at any time, and even lift your hips properly when catching the bus.
Disadvantages: you can't stand on tiptoe at first, which will dampen your enthusiasm!
Recommended index: 9.5
Effective index: 9.3
(6) weight loss methods: squat, lift legs, sprint (reduce thighs, lift hips)
Many people are worried about the fat on their thighs. This is a traditional method, just pay attention to the standard of posture.
Advantages: absolutely effective
Disadvantages: tired
Recommended index: 9.8
Effective index: 10.0