1, local slimming
First reduction: clavicle
If you want an off-the-shoulder dress, it is the key to wear a collar and show a beautiful collarbone.
Be sure to do clavicle lymphatic massage.
1. Push slowly from chin to lower part of neck.
2. Push from the center of the chin to the position behind the ear.
3. Push from behind the ear to the shoulder.
4. Press two points on the clavicle with both hands.
5. Continue to press the clavicle.
6. These six points should be emphasized.
The second reduction: waist
Other parts of the meat can also be covered. There is a lot of meat on this waist. Whether it is a navel dress or a tight dress, there is nowhere to hide fat.
You must practice two sets of waist-closing movements.
1. Put your hands behind your ears.
Flying leg
3. Kick back and forth, twist your waist and tilt your head to both sides.
1. Support your body with one elbow and put your other hand behind your back.
Turn your body upside down and face down.
3. Return to the initial action and repeat.
4. Right hand exchange
The third reduction: calf
Beauty depends on legs, and slender calves are also very important. The calves are the most exposed parts and must be preserved.
You must do tiptoe exercise.
Don't underestimate this action, it can effectively shape the leg shape! Toe hard, stand on tiptoe, feel the stretching of calf muscles, and at the same time close your abdomen and tighten your hips.
Leg lymphatic massage must be done
The lymph is unobstructed, the blood circulation is fast, and the waste in the body is discharged smoothly, which is beneficial to burning fat and slimming the lower body.
1. There are many acupoints on the soles of your feet, so you can press the soles of your feet more at ordinary times.
2. Massage the inside of the calf slowly from ankle to knee.
3. Massage the back of the calf to the back of the knee.
4. Massage the outside of the calf, along the ankle to the knee.
2, a week of exercise to lose weight plan
The upper limit of a week's exercise time is 14 hour, so what should I do every day in less than 14 hour? Bian Xiao recommended a week-long exercise to lose weight. Exercise as planned every day can not only make your body great, but also reduce fat and weight.
Monday: running+upper body equipment exercise
This is the most regular gym diet. Running is to let fat burn in the body, and fundamentally achieve the purpose of losing weight. Under normal circumstances, you can lose weight by running for 30 minutes. If you want to lose weight better, you can extend the running time to 45 minutes to 60 minutes.
Running is a whole-body exercise, and the equipment movement after running is mainly aimed at a certain part of the body. For example, when you want to slim your arms, you can use dumbbells to do several groups of swing arm movements.
Tuesday: Aerobics+Upper Body Equipment Exercise
Aerobics is also a kind of aerobic exercise, and its exercise intensity and fat burning effect are not inferior to running. Aerobics is to follow the rhythm of music, which is more interesting than running. A set of aerobics consists of several groups of movements, which can exercise all parts of the body.
On Monday, I did upper body equipment exercises. If I stop suddenly on Tuesday, the effect of exercise will not be great. So you can continue to exercise different parts of your upper body on Tuesday.
Wednesday: Yoga
After Monday and Tuesday's exercise, the muscles will be tight, and some beginners may have muscle aches. At this time, you can find a concentrated time, do a whole set of yoga, stretch and relax your muscles, and trim your body curves at the same time.
Thursday: Spinning bike
Spinning is one of the aerobic exercises that consume a lot of energy. Its main feature is an active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. It has always been one of the most popular sports to lose weight.
I did upper body exercises on Monday and Tuesday, while spinning mainly exercises the lower body, so that all parts of my body can be exercised after one week. However, it should be noted that when riding a spinning bike, you should control the speed, neither too fast nor too slow, and protect your knees.
Friday: Hot Yoga+Jogging
Hot yoga is also one of the most popular sports for women, but it has great limitations and moderate exercise intensity. After doing a class of high-temperature yoga, maybe your exercise has not achieved the effect of losing weight. This is the best choice. Do some jogging on the treadmill to speed up the burning of body fat.
Saturday: swimming
Now in summer, the temperature rises, which is very suitable for swimming. In addition, the slimming effect of swimming is better than running. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules in 30 minutes, thus achieving the effect of slimming. The prime time for swimming is 40 minutes. In order to achieve better weight loss effect, each swimming time can be slightly more than 40 minutes, but it should not be too long.
Sunday: brisk walking+outdoor yoga
You can have a good rest on Sunday. But rest doesn't mean not doing exercise, but reducing the intensity of exercise, taking time to do more outdoor activities, breathing fresh air and relieving stress. Fast walking has a better weight loss effect than walking, and it is not tired of running. Therefore, on Sunday, you can go for a quick walk on the outdoor path. If you are tired from walking, you can take a short rest, then find a lawn, do outdoor yoga and stretch your muscles.