1, slimming action
Action 1: simple sitting and twisting
1. Sit cross-legged on a folded blanket with your pelvis level and your back straight.
2. Inhale and elongate the spine upward, and rotate to the right and rear with stretching when exhaling. Put your left hand on your right thigh and your right hand on the edge of the blanket behind you for 30 seconds, then take it back. Repeat the same action in the opposite direction.
Move 2: Twist the side angle
1. The legs are spread back and forth, and the distance between the legs is longer than the length of one leg. The front legs are bent, and the thighs and calves form a 90-degree angle.
2. Twist your upper body so that your hands touch the ground. The arms and front legs lean against each other.
3. The other arm extends to the head side, and the arm is straight and in a straight line with the spine. Keep breathing evenly and pause for one minute. Switch legs.
Action 3: Side brace and leg lift.
1. Start with push-ups, turn right and shift your weight to your right hand and right foot.
2. Under the condition of not losing balance, slowly lift your left leg upward, in order to catch your left toe with your left hand. If you can't do it, don't force it.
3. If you can approach in one go, you can gradually lift your legs to the highest position, keep breathing for five times, and then change to the other side.
The fourth measure: boat style
1. Sit up straight with your back slightly backward. Feet together, knees and feet bent to the ground, hands under the knees.
2. inhale. Lift your calf to be parallel to the ground, point your toes to the sky, then lean back and forth, making an angle of 45 degrees with the ground, and tighten your abdomen.
3. Exhale, lock your heels and straighten your feet at a 45-degree angle. The trunk and feet form a "V" shape.
4. Raise your hands and straighten forward, parallel to the ground. Concentrate your trunk strength and straighten your back and chest. Keep your feet together and clamp.
Action 5: Cat Stretching
1. Squat down in a crawling posture, with hands and knees open and shoulder width apart.
2. Inhale hard, turn your head back and move your waist closer to the floor. Exhale, bow your head, and contract your abdomen backwards. At this point, your waist arches to the ceiling.
The sixth measure: cobra pose
1. Lie on your stomach with your hands under your shoulders and your legs together.
2. Inhale, slowly straighten your arms and stretch your upper body upward. Keep your eyes up, keep your pubic bone on the ground, and extend your feet back. Keep this posture and breathe normally for 6 ~ 8 times.
3. Exhale, slowly bend your arms, let your waist, chest and neck return to the ground in turn, and restore your prone position.
Action 7: Stand forward and bend.
1. Feet naturally separate, shoulder width apart, arms behind your back, straight, parallel to the ground, fingers clasped.
2. Bend forward slowly, with your chest slowly close to your legs, and raise your hands from right back to upper right. During the whole process, keep upright, lower your upper body as far as possible, feel the stretching of your back, and suck your abdomen into your stomach. Don't stick out, you feel short of breath.
3. Reach the limit of your body. After holding your breath for five times, put down your hand and stand up slowly.
Action 8: Plow the land
1. Lie on your back on the yoga mat with your legs together and your hands at your sides.
2. Exhale, slowly lift your legs perpendicular to the ground, keep this posture 10 second, and breathe evenly.
3. Exhale again, with your legs over your head, your toes on the ground, your legs straight, and your toes on the ground. If your toes can't rest on the ground, try to get close to the ground.
2, the secret of fast weight loss
1, bikini coup
If you want to wear a cute bikini, you can't have a prominent belly! So how can we get to thin belly quickly? In fact, cardiopulmonary exercise is the best method in thin belly. According to a scientific study, people can find that women who lose weight through cardiopulmonary exercise lose weight faster than women who do other exercises.
2. Slim science
Genes can be challenged. According to the Research Center of Metabolic Science, people with obesity genes can reduce their natural weight gain by 27% if they exercise regularly. If your family is prone to obesity, please exercise for 30 minutes five days a week.
3. Sweat a little and feel happy
Many people complain that they are too tired and don't want to exercise. In fact, they should exercise because they are too tired! Exercise will not only make you tired, but also increase your vitality index (90% of 70 studies on this topic have the same conclusion). Physical exercise can send oxygen to all parts of the body and stimulate the brain to secrete natural vitality hormones. So, start with at least 30 minutes of exercise every day, even if it is a walk, keep a good mood and move.
4, sleep can also be thin.
It's true that you can be thin while lying down! A study shows that women who sleep only four hours a day will consume 330 calories (equivalent to a cup of bubble tea) and 3 1 g of fat the next day.
This has a lot to do with the secretion of hormones in our bodies! If you don't get enough sleep, your body will secrete a hormone that can stimulate your appetite and make you want to eat more. At the same time, lack of sleep will also lead to the reduction of our body's metabolic rate, which will also affect our weight loss effect.
5. The speed trap
Studies have long confirmed that slowing down your diet can help you control your weight. Compared with diners who chew slowly, the body fat of fast food group may be higher than 12%, which is equivalent to a weight difference of 8 kg. Slow down the pace of eating, and your brain will feel full faster. Or simply eat with backhand, which should slow down the speed of eating under many obstacles.
6. It's time to bite the apple.
According to a study by Florida State University, eating two apples a day can reduce bad LDL cholesterol by 23% and increase good HDL cholesterol by 3% in one year. Pectin in apples will attach to cholesterol and hinder its absorption. Can't eat two? Eating one is better than not eating!
7. Eat midnight snack wisely
Eating midnight snack is actually very easy to get fat, and it is also a burden for the stomach that is about to rest. However, if it is very difficult to have an empty stomach in the middle of the night, or if you want to maintain your physical strength and not sleep, you can reduce your body's burden by properly supplementing energy and wisely choosing midnight snack ingredients. Try to eat natural and light food at midnight, replenish water appropriately and reduce the feeling of fasting.
8. Control cholesterol
Do you often feel sick? Do a cholesterol test quickly. A study pointed out that both good and bad cholesterol can promote the growth of the virus. Exercise and limiting the intake of saturated fat can control the formation of cholesterol and maintain your immunity.