1, which dance moves can slim the waist?
1, lateral pressure movement
The book on the right is lying on the ground, legs straight. The forearm of the right hand surrounds the waist and the right hand is placed on the left hand. Put your left hand behind your head and point your left elbow at the ceiling. A simple version: don't lift your legs, just lift your upper body. Using your left deltoid (not your right arm), contract your abdomen and your left shoulder about 2 to 3 feet off the ground, and at the same time lift your left leg about 12 feet, keep this action for 2 seconds, and then slowly return to the initial position. At first, do it five to eight times on the left and right sides of your body. Slowly increase to 12 to 15 times on both sides of the body. Do it every time 1 to 2 groups, and rest between each group 1 minute.
2. Sit down and exercise your knees
Keep your spine straight, your knees bent, sit on your ischium, your feet flat on the ground, your ankles together, and your hands behind your back as support. Focus on your abdominal muscles, lower your legs to the left until they are about 6 feet off the ground, keep your ankles pressed together and your shoulders forward. Turn your feet, but don't leave the ground. Hold 1 sec, then slowly pull your leg up with your abdominal muscles, and then turn right. Don't put your knees directly on the side, pay attention to control your movements. Do it while doing it 1 min.
2. What are the delicious foods to slim down?
1. kale
Cabbage is recognized as the "king of vegetables", which is rich in nutrition and contains a lot of vitamins A, C, B2 and various minerals, especially calcium, iron and potassium. Among them, the content of vitamin C is very high, reaching 153.6 ~ 220 mg per 100 g of young leaves, and its calorie is only 209 joules. It may be the most nutritious food on earth. After eating it, it will fully support the detoxification function of the liver, inhibit the body's desire for desserts and fried foods, and cut off the material source of fat cell expansion. It is an ideal food for fitness and weight loss.
2. Frozen tofu
Tofu will produce an acidic substance after freezing, which can destroy human fat. Eating frozen tofu regularly is conducive to fat excretion, so that the accumulated fat in the body is continuously reduced and the purpose of losing weight is achieved. Frozen tofu itself has the characteristics of many pores, rich nutrition and less calories, which is very suitable for people who lose weight.
3. Rabe cauliflower
Rabe broccoli has wavy leaves and stems covered with small particles to form flowers. The sulforaphane contained in it can promote the human body to secrete an enzyme substance that can accelerate fat metabolism, which has a good effect on weight loss.
4. Avocados
Avocados are also rich in potassium, folic acid and vitamin B6, and also contain a variety of mineral elements (potassium, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, manganese, selenium and so on. ) and edible plant fiber. Every100g of raw avocado contains 74.3% water, 2g of protein,15.3g of fat and 7.4g of carbohydrate, which can provide 673.9 kilojoules of heat. It is a high-energy and low-sugar fruit.
nut
Don't worry about their slightly higher oil content, because most of them are beneficial unsaturated fatty acids. On the contrary, they can accelerate metabolism by increasing the secretion of thyroid hormones, and also let a part of the fat to be stored and the accompanying toxins be excreted.
6. Chia seeds
High-quality food from Central America, rich in omega-3 fatty acids, cellulose and protein, can suppress appetite, accelerate metabolism and burn fat by increasing the secretion of glucagon. After soaking in 15 minutes, the volume of dried Jiaya seeds will expand by about 10 times, and the stomach will feel full soon after eating, which can effectively reduce the food intake.
Chinese cinnamon
Cinnamon, a kind of cinnamon, has a strong smell, which can make glucose transport in cells more efficient and reduce the chance of being stored as fat. In addition, the intake of cinnamon should be at least1.5g at a time to achieve the effect of reducing fat.
8. Wild salmon
Omega-3 fatty acids contained in wild salmon help to improve the sensitivity of insulin, reduce the accumulation of fat in the waist and abdomen, and at the same time effectively speed up the efficiency of metabolism, thus eliminating the old and welcoming the new.
9.oysters
It tastes delicious and has extremely low calories, and the zinc contained in it can also suppress appetite. This is a rare and wonderful food.
10. Chenpi
Chenpi contains volatile oil, hesperidin, vitamin B, vitamin C and other ingredients. The volatile oil contained in it can promote the secretion of digestive juice to help digestion, eliminate stomach qi and reduce abdominal fat accumulation.