① in the morning. Drink 1 large glass of warm water with honey after getting up, which is the routine first step after getting up every day. Practice yoga for half an hour, mainly stretching and warming up. Remember to practice yoga on an empty stomach, so practice yoga before breakfast. Breakfast 1 cup yogurt, 2 watermelons.
② noon. Lunch is 1 cup of yogurt and 1 cup of kudingcha. In fact, it is best to drink a cup of Kuding tea after every meal. Then walk for half an hour and pay attention to abdomen at any time.
③ afternoon. Go for half an hour.
(4) at night. Dinner is 1 hot dishes and 1 fried peppers. People with a bad stomach had better not eat Chili for dinner. Take a rest, do enough warm-up activities and do aerobic exercise for half an hour. At this time, with very rhythmic music, the exercise effect will be better, and try to make yourself sweat more.
⑤ Before going to bed. Practice yoga for half an hour, mainly to eliminate abdominal distension and exercise abdominal muscles.
Today is the second day of the seven-day slimming exercise. The plan is as follows:
① in the morning. Drink 1 large glass of honey water after getting up. Because there was a class in the morning, I didn't have time to practice yoga, so I had breakfast directly. Breakfast is 1 cup of malt milk and 2 slices of whole wheat bread. Then walk for half an hour to make up yoga on the way to school.
vacant position
② noon. Lunch is 1 eggplant and 1 fried pepper. Then I did some simple stretching exercises and walked for half an hour.
③ at night. Dinner is 1 cup of yogurt and 1 banana. Then I danced hip-hop for half an hour. In fact, people who don't want to dance street dance can also do some aerobics, but they must ensure a certain amount of exercise, a little intense, not too gentle, and use it.
Sweat as much as possible during this half-hour exercise. After drinking 1 cup grape juice to supplement water and vitamins.
4 before going to bed. After practicing yoga for half an hour, I first practiced some postures to eliminate abdominal distension and exercise abdominal muscles, mainly primary sit-ups, and then I practiced postures to strengthen waist strength and back strength.
Today is the third day of the seven-day slimming exercise. The plan is as follows:
① in the morning. Drink 1 cup of honey water after getting up, because a friend said that after drinking a large cup of honey water, it would be full and it would be uncomfortable to continue practicing yoga, so you can drink ordinary 1 cup of honey water from today. Breakfast is 1 cup of yogurt, 2 slices of whole wheat bread, 1 mango. Then I did aerobics for half an hour, mainly jumping.
② noon. Lunch is 1 cup of yogurt and 1 serving of hot dishes. Then walk for half an hour.
③ afternoon. Play table tennis 1 half an hour, and then walk for half an hour as relaxation. If you can't find an opponent or have no conditions, you can also do other sports, such as jogging. The exercise during this period does not need to be very intense. The key point is to keep exercising 1.5 hours. Besides, if you don't have that much time, you can do it for half an hour.
Sometimes but relatively intense exercise.
(4) at night. Dinner is 1 cup of yogurt and 3 slices of whole wheat bread. Then I did some long-term exercises, including hip-hop for half an hour, yoga primary sit-ups 100, waist strength exercises 10 minutes, and handstand riding for 300 kicks. This exercise reaches the waist, abdomen and thighs, but the intensity is slightly higher, which may be more difficult for girls, so girls can appropriately reduce the intensity of exercise. Personally, I suggest that girls can reduce the number of exercises in each group or shorten the time, but it is best to take care of these exercises.
⑤ Before going to bed. Practice yoga for 20 minutes, mainly to stretch the waist and thighs, but also to eliminate abdominal distension and exercise abdominal muscles.
Today is the fourth day of the seven-day slimming exercise. The plan is as follows:
① in the morning. Drink 1 cup of honey water after getting up. Breakfast is 1 cup of yogurt, 2 slices of whole wheat bread, 1 piece of watermelon. Then do it.
Yoga primary sit-ups 100 (sit-ups can also be done).
② in the morning. Jump rope 200 times, then walk for half an hour.
③ noon. Lunch is 1 vegetables, 1 boiled eggs, 1 two rice, 1 cup of tea. Because many people reported that the first few
I can't stand eating too little, so I can increase my intake a little today. Take a walk for half an hour after supper.
4 in the afternoon. Turn the hula hoop for half an hour and drink 1 cup of tea after exercise.
(4) at night. Dinner is 1 bowl of rice porridge and 1 mustard tuber. Then dance street dance for half an hour or do aerobics in italics for half an hour. Drink 1 glass of water after exercise. After rest, practice waist strength for 10 minute, ride a bicycle backwards and kick for 300 times, squat for 100 times, and practice lifting your arms and worshiping meat for 80 times. This exercise exercises the waist, abdomen, thighs and arms. Girls can appropriately reduce the intensity of exercise, instead of 200 kicks, 80 squats, 50 arm-lifting exercises, and the rest remain unchanged.
⑤ Before going to bed. Practice yoga for 20 minutes, mainly by stretching the waist and thighs, and you can focus on practicing yoga diving and waist rotation. In addition, do some postures to eliminate bloating and exercise abdominal muscles.
Today is the fifth day of the seven-day slimming exercise. The plan is as follows:
① in the morning. Drink 1 cup of honey water after getting up. Breakfast 1 cup of yogurt. Then do yoga for 20 minutes, because in the morning
People's bones and muscles are hard, so we should focus on some stretching postures.
② in the morning. Jump rope 200 times, sit-ups 50 times, and drink 1 cup of tea after exercise.
③ noon. Lunch is 1 cup of yogurt. Then kick 100 times and walk for half an hour.
4 in the afternoon. Turn the hula hoop for half an hour and drink 1 cup of tea after exercise.
⑤ at night. Dinner is 1 cup of yogurt. Then dance hip-hop or jog for half an hour, drink 65,438+0 glasses of water after exercise, have a rest, and then do 200 kicks, 80 squats, 80 arm lifts, 50 chairs for back support, and 65,438+000 rope skipping handstand riding. This exercise mainly exercises the abdomen, thighs and arms, and girls can appropriately reduce the intensity of exercise.
6 before going to bed. Sit-ups 50 times, waist strength exercises 10 minutes.
Today is the sixth day of the seven-day slimming exercise. The plan is as follows:
① in the morning. Drink 1 cup of honey water after getting up. Breakfast 1 cup of yogurt. Then do 50 sit-ups, 100 squats. Pay attention to squatting when squatting, so that it will be effective. Some people say that squatting will thicken the calf, but it won't be so scary. Don't worry.
② in the morning. Drink 1 large glass of water first, then jump rope 200 times, walk for half an hour, and drink 1 cup of tea after exercise.
③ noon. Lunch is 1 cup of yogurt. Then practice dumbbells 100 times, face-lifting with English letters 10 minutes, and walk for half an hour. If girls think dumbbells are too heavy, they can also use a bottle of mineral water instead, but the number of times should be increased to 200. The English letter face-lifting exercise is to exaggerate the five vowels ABCDE, which has been introduced before. Please pay attention to them.
Events can be viewed in previous logs.
4 in the afternoon. Turn the hula hoop for half an hour, do 50 sit-ups, and drink 1 cup of tea after exercise.
⑤ at night. Dinner is 1 cup of yogurt. Then jump hip-hop for 40 minutes or jog for half an hour, drink 1 glass of water after exercise, have a rest and then do handstand riding with 200 kicks, 50 squats, 50 back chairs, 200 jumps and 50 kicks. This exercise mainly exercises the abdomen, thighs, buttocks and arms, and girls can appropriately reduce the intensity of exercise. Personally, I think girls can do these exercises at night.
6 before going to bed. Waist strength exercise 10 minute, English letter face-lifting exercise for 5 minutes, and finally yoga 15 minute, mainly to eliminate abdominal distension and exercise abdominal muscles.
Today is the seventh day of the seven-day slimming exercise. The plan is as follows:
① in the morning. Drink 1 cup of honey water after getting up. Breakfast 1 cup of yogurt. Then do 50 sit-ups and 80 squats.
② in the morning. Do yoga for 40 minutes, and then jump rope 100 times. Drink 1 cup of tea after exercise.
③ noon. Lunch is 1 cup of yogurt. Then kick 80 times and jump rope 100 times.
4 in the afternoon. Play table tennis for 40 minutes or jog for half an hour. Do 50 sit-ups and drink 1 cup of tea after exercise.
⑤ at night. Dinner is 1 cup of yogurt and 1 serving of fruit, and apples or tomatoes are the best. Then do hip-hop or spin for 40 minutes.
Hula hoop for half an hour, drink 1 glass of water after exercise, have a rest and then do 200 kicks by riding a bicycle upside down with the help of a chair.
Hold your hands back 50 times, jump rope 80 times and kick your legs 50 times. This sport mainly exercises thighs, buttocks and arms.
6 before going to bed. Waist strength exercise 10 minute, English letter face-lifting exercise for 5 minutes.