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It's summer, and I really want to wear a bikini to the beach! But now I can't look straight at my body. Come on, follow me to do sports, and the 30-day reform plan will ensure that the students who start school will not recognize you!
A balanced and healthy diet plan
Well, before you practice your muscles, you must cooperate with your diet to see the effect faster! A balanced diet can help you lose weight healthily. Eating more fruits and vegetables can help digestion and metabolism. Protein's supplement is also indispensable. Eating more protein can also accelerate the circulatory metabolism! In terms of slimming, girls are advised to eat less high-fat foods, such as salted chicken and so on. Regular three meals plus normal intake will definitely bring a healthy diet and effective slimming!
If you want to know how many calories you need to consume at least one day, you can also use your basal metabolic rate to know!
The formula here is BMR (female) =(9.6× weight (kg)) +( 1.8× height (cm)) -(4.7× age) +655.
A firm, flat belly with lines.
We don't want to change from a belly girl to a Sichuan abdominal muscle holder in 30 days, but it is entirely possible to make the belly flat and lined! Want to have an enviable sexy and tight belly, you can achieve it by sit-ups and training core muscles! Not only can you make your abdominal muscles stronger, but you can also get rid of the annoying little belly!
Sit-ups: Do five groups every day, one group 10 times.
Stick training: do three groups every day, one group for 3 minutes.
Beauty buttock cultivation
Speaking of buttock, you must not forget the squat. Correct squat can train butt joint more effectively! However, we should also pay attention to the correct posture. Incorrect posture not only has no buttocks, but also may hurt muscles!
Squat exercise: do three groups every day, one for 5 minutes.
Remember to keep your back straight and your thighs parallel to the ground.
One leg stretching: 3 groups a day, one group 1 min.
If a girl with less time wants to practice two parts at a time, she can try this action, which can not only make her hips tilt, but also train the stability of her thighs and legs. This action is really effective!
leg
There are many movements of thin thighs. You can start simple, and then move on to a higher level. The simplest thing is to stand against the wall and then stretch your thighs horizontally. You can also choose to increase the weight on your legs. The effect will be better!
Do 5 groups every day, 20 times in a group.
arm
Wearing a vest in summer, of course, can't let butterfly sleeve come out to meet people! So thin arms are also very important! Moreover, the method of thinning the arm is simple. Hold a heavy object (such as a water bottle) in your hand and lift it vertically. Remember to straighten your hands to be effective! You can also use squats to make a group of exercises achieve two effects!
Do 3 groups every day, one group is 10 times.
As long as you get into the good habit of exercising every day and have a balanced diet, it is actually easy to have a perfect body! The above is the quick and effective way to lose weight that I compiled for you on this website. Slim down the sexy curve while there is still time!