1, slimming action
1, reverse arm pulling
Objective: To stretch the arm and improve the digestive efficiency.
When sitting in a seat, one arm hangs down and the other arm stands upright. Pull your arm in the opposite direction until your back feels slightly squeezed. Because of its good exercise effect, it can make the action more open. It would be better to relax like this.
Exercise intensity: Repeat 8 times.
2. Sit on your knees.
Objective: To relieve leg tension and consume excess insulin.
After sitting in the seat, put your left leg on your right knee, hold your left knee with your right hand, and turn the chair back to the left with your left hand. After turning to the maximum, hold for one second and return, and repeat the direction change.
Exercise intensity: repeated 10 times.
3. Half squat
Objective: To relieve waist pressure and promote bile secretion.
With the semi-squat shape of the chair surface "touching but not pressing", keep the muscles of both legs tense, and at the same time hold the waist and eyes with both hands, and lift the whole body to the upper right in front.
Exercise intensity: the whole action should not exceed 45 seconds.
4. Stand up and shake hands with you
Objective: To relieve wrist tension and digestive system congestion.
Stand in a free posture, put your hands on the trouser line at both sides of your body and look forward; After that, keep your wrist still from your shoulder and shake it at the same frequency.
Exercise intensity: the whole action does not exceed 30 seconds.
5, back movement
Objective: To relax the upper back and increase gastric motility.
You can stand or sit up straight, put your hands behind your neck, keep your arms still, and use the strength of your back to clamp the muscles on both sides of your back and repeat the action repeatedly.
Action intensity: the whole action does not exceed 45 seconds.
6. Chair practice
Sit in a chair, raise your left arm horizontally, straighten forward, palm up, hold your left palm with your right hand, and gently press it down so that the palm and arm are at 90 degrees.
Sit with your legs together, knees bent, thighs and calves at 90 degrees. Try not to lean your upper body against the back of the chair, and keep your hips away from the back of the chair. Hold the left and right sides of the chair with both hands backhand. Keep your arms straight and press hard, but try to stretch your back muscles.
7. Lateral movement
Legs together, sit back as far as possible, with the back hip just reaching the bottom of the chair, arms raised forward, fingers clasped, palms facing each other, arms extended forward, so that the head is lowered and the back muscles are stretched.
Then, in the state of crossing fingers, the palm is reversed to the front side, the arm is further extended forward, the head is lowered again, and the back muscles continue to extend forward.
8. Move backwards
Bend your knees with your legs, 1/3 Sit in a chair shallowly, keep your upper body straight, swing your arms back slightly, cross your fists with your left and right hands behind your back, and push your shoulder blades back, so that your chest is moderately opened, and your body leans forward as far as possible, not backward.
Raise your hands, keep your arms straight, make your hands form a certain angle with your upper body, and keep your upper body leaning forward.
9. leg exercise
Sit in the middle of the chair, bend your right leg, straighten your left leg forward, keep your feet on the ground, and put your left hand on your thigh.
Then the upper body stretched by the muscles leans forward slightly, and the arms extend obliquely downward at the same time, continuing to stretch with the left leg.
10, leg lifting exercise
Sit in two-thirds of the chair, hold both sides of the chair with both hands, keep your back straight, don't lean on the chair back, bend your knees with your legs, kick your right foot forward, and swing your calves, but keep your knees and thighs in place.
Continue to lift the right foot upward until the right leg is horizontally straight. Press the sole of your foot 90 degrees in your direction to further stretch your right leg.
This little trick to lose weight is more suitable for office workers. Sitting in the office for a long time and having no time to exercise, you can easily get rid of fat and relax yourself by doing these little moves.
2. Dietary principles of healthy weight loss
Breakfast is very important!
Promote smooth defecation, breakfast is especially important!
After getting up in the morning, supplementing food to the stomach after a night's rest can stimulate the peristalsis of the stomach and help form the habit of defecation. If you don't eat breakfast for a long time, it is easy to cause gastrocolonic reflex disorder, but constipation. Improve constipation, get up early and have a good breakfast ~
Choose foods rich in dietary fiber and bathe MM's large intestine!
For those MM who eat but have difficulty defecating.
Eat more foods rich in water-soluble dietary fiber.
The water contained in the water-soluble dietary fiber is not easily absorbed by the large intestine, and directly absorbs the water in the dietary fiber, making the stool soft and beneficial to defecation. Especially seaweed (like kelp, Sargassum fusiforme, etc. ), konjac, fruit and other foods rich in water-soluble dietary fiber will produce bacterial fermentation in the large intestine, accelerate the peristalsis of the large intestine, improve constipation and make the stool smooth.
For MM who is losing weight or eating less.
Cereals (buckwheat, oats, etc. ), beans (soybeans, red beans, etc. ), vegetables (burdock, dill, etc. ), sweet potatoes, fungi and other foods are rich in water-insoluble dietary fiber, which can increase the volume and weight of stool, accelerate gastrointestinal peristalsis, help to remove garbage in the body and improve constipation. (But if you eat too much poop, it will harden, which is counterproductive. )
Hydrate your body frequently.
Insufficient water intake in the body is also an important factor causing constipation. When the stool stays in the large intestine, the water it contains will be absorbed in large quantities. If there is not enough water in the body, the stool will become dry and hard, leading to poor defecation. In order to ensure the quality of defecation, drink plenty of water and drink water frequently.
Especially in the morning, sipping a large glass of water slowly can stimulate gastrointestinal peristalsis, make the whole digestive tract active and defecate easily.
Increase the intake of beneficial bacteria in the body!
In a healthy stomach, beneficial bacteria such as lactic acid bacteria (or bifidobacteria) regulate the intestinal environment. However, if dietary fiber intake is insufficient and animal fat and protein intake is excessive, harmful bacteria such as Escherichia coli will breed, destroy the normal balance of intestinal environment and affect the quality of defecation.
MM can eat more foods containing oligosaccharides, bifidobacteria, fermented foods and dairy products, and increase beneficial bacteria in the intestine. Such as yogurt, cheese, natto, miso, vinegar, etc. It can effectively regulate the balance between beneficial bacteria and harmful bacteria in the intestine and make the intestine healthier.