Grade three, there are still two or three months to take the exam. It is not recommended that you go on a diet to lose weight before the middle school entrance examination, but you can control your food intake a little, and giving up snacks and alcohol is half the battle! ! But I recommend the stovepipe method, which I often match myself. There are also some ways to lose weight quickly. You can thin your legs and waist day and night after the exam. You can start exercising as soon as you open your eyes in the morning, which can get through many important links of your body and achieve the effect of losing weight. After opening your eyes, lie on your back in bed and stretch forward for about 10 seconds without holding your breath. When lying on your back, stretch your feet as far as possible, bend your right knee 90 degrees, fall to your left waist for stretching, and follow with your left hand. Sit on the bed, lean forward, stretch your back, put your hands on your head and stretch forward for about 10 second. Stand up, bend your left elbow behind your head, grab your left elbow with your right hand, and try to keep this action to the right for about 10 second, and do it alternately from left to right. ● Exercise in bed before closing your eyes can help you fall asleep and lose weight at the same time. Light exercise before going to bed can strengthen sympathetic nerves and inhibit the absorption of fat during sleep. Pay attention to posture when standing, bend your elbows behind your head, hold your pillows with your hands, and bend and stretch your wrists as much as possible for 20 times. Bend your knees 90 degrees and put the pillow in the middle, which can tighten your abdomen and have the effect of lifting your hips. Slowly return to the original position and lift it 20 times again. Press the pillow under the abdomen, stretch your hands, lift your right hand and left foot about 20 cm, and do it back and forth for 20 times. This is a posture you can't imagine, because it requires your torso to be propped up and overcome gravity. You will exercise all the abdominal muscles-especially the oblique muscles-and your lower back. This is the best way to slim your waist! Be careful not to relax your hips when doing the action. A. Starting from the left, lift the thighs, buttocks and trunk off the ground, and support the body weight with forearms and feet. Spread your legs and overlap your right foot on your left. Put your right hand behind your head, elbows and shoulders in line. B slowly bend forward, guided by the right elbow, until the front of the fingertip touches the ground. Return to the starting position. Repeat 3 to 5 times to change direction. Do you want to stay in the quilt, read, eat snacks and watch TV? You might as well take some time to do some exercise and exercise your muscles. Don't make excuses for yourself not to exercise! These exercises are done standing up. Please spread your feet shoulder-width apart. Then, lift your right foot about 45 degrees and hold it for 6 seconds. Let its hands sit naturally. Take turns at 15-20 times! This will help you lift your hips. Step forward with your left foot, then keep your right foot 15 times, and stop 16 seconds each time, so as to reduce fat in the inner thigh muscles. Put your hands on your hips, then lift one foot to the abdomen, stretch forward for about 5 seconds, and take turns with your feet 15 times, which also has the effect of lifting your hips. Face the wall, then lift your right foot with your right hand for 5 seconds, and press your left hand against the wall. Do it with your left foot. About five times. This can also make your inner thigh muscles stronger. Stovepipe exercise at home can be used to do leg exercises when you rest at home at 8 pm or watch TV. 1, what ballerinas often do is to lift one leg forward 90 degrees, straighten the instep, and then slowly move sideways, doing each leg 20 times. Sticking to this action can not only thin legs, but also be symmetrical. 2. Beautifying the curve of the calf is a very effective action: lie flat on the ground, put your hands on your sides, straighten your legs and tighten them, alternately exercise your instep for 20-30 times, then take a rest and repeat it twice. Five misconceptions about leg obesity Bad walking posture can lead to leg obesity. Friends who lose weight should carefully find out where their walking posture is not standard in order to confirm how to improve it. Here are some wrong walking postures that make your legs fat. Kick away: Some people have the habit of kicking away because they are afraid that dirty water or things on the ground will stain their shoes or pants. When you kick, your body leans forward. When you walk, you only kick your toes to the ground, then your knees bend and your heels lift. Therefore, when walking, the waist rarely contributes, much like taking a small step. If you have the habit of kicking around, you'd better be careful not to make your whole leg fat. Foot-pressing walking: It is similar to kicking, but this way of foot-pressing walking is that the feet stay on the ground for longer than those who walk with their feet lifted. When walking, the body weight will press on the toes and then lift. In the long run, it will lead to more and more developed calf muscles, and then annoying radish legs will appear. Walking in the inner eight characters: Many Japanese women walk in the inner eight characters. Doesn't it look cute? However, you know that this kind of walking with eight characters inside will lead to O-shaped legs for a long time. Eight-character walk: Have you seen the gangster walk on TV? That's right, it's a trick. If you have the habit of walking with the figure of eight, please note that the figure of eight will make your knees outward, make you feel unattractive, make your legs ugly, and even produce X-shaped legs. Walking on tiptoe: People who walk on tiptoe actually intend to make their steps more beautiful. Too much stress on the toes will make the knees exert too much force on the legs and stomach, which will easily lead to radish legs. These are common bad walking postures. In order to determine your correct walking posture, you should pay more attention to walking every day! But pay attention to the safety of walking. Don't be so busy with your walking posture that you forget to look at the traffic lights. It is always fashionable to pursue a smooth and firm upper abdomen. In our beauty-seeking world, you will never hear someone say that having a fat belly is good for you. The problem is that no matter what exercise you do, you never seem to reach your upper abdomen. Doing this exercise three times a week can not only tighten your upper abdomen, but also make you run faster when playing tennis, look more upright when walking, and make you more attractive. A: Starting posture is like doing push-ups. Put your hands directly under your shoulders, keep your legs straight, hold your hands on the ground and keep your body in a straight line. B: contract the abdominal muscles, and slowly pull the left knee forward as far as possible, being careful not to bow. Then go back to the original position, change your right knee and start over. This exercise takes 1 minute. Cross action a: stand up straight, put your feet together and put your hands behind your head. B: Turn your head slowly, lower your right arm slowly and lean to the left. At the same time, slowly lift your left knee as if to touch your right elbow. Return to the original position, and then change the opposite arms and knees. Do this action alternately on both sides for 2 minutes. Frog Action A: Lie on your back, with your feet together and your knees naturally everted. Put your arms naturally behind your head and elbows outward. B: Pull your abdomen towards your spine and lift your feet, head and shoulders as much as possible. Don't put your chin on your chest, keep this action for 2 seconds. Repeat 1 min. Nine spells let you quickly write down these rules and tips, which can help you quickly lose more than 3 cm around your waist in 12 hours, and make you exude charming charm when dating him. 1. Drink more water and less carbonated drinks. Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon. 2. Lift your shoulders and exhale during exercise. Reduce the air pressure in the body and let the abdominal muscles fully participate in the exercise-the abdominal muscles are responsible for the abdominal exercise. Give your chin a rest and don't chew gum all the time. Chewing gum will make you swallow too much air, so your stomach will swell. 4. If you feel poor defecation, drink more honey. 5. Highlight the advantages of other parts of you. If you have a beautiful neck, wear a beautiful scarf; When your legs are long, put on the most fashionable boots-show the best part of your body and distract others from your paunchy belly. 6. The underwear is tied. Corset underwear, high-waisted pants or abdominal straps can make people look thinner by an inch or more. Underwear has a good abdomen-tightening effect, however, excess fat will be highlighted in tight underwear, so avoid wearing tight underwear. 7. Wear your color. Whatever color it is, let it shine on you. Uniform color (same color) clothing collocation, such as coat, short skirt or trousers, shoes, will show the effect of being elongated. 8. Choose fabrics that don't protrude the abdomen. Silk, sweaters and sweaters with rough surfaces usually work well and make the abdomen look flat. 9. Don't forget to put on high heels. Wearing high heels can make you look more upright. Remember to remind yourself to close your stomach when you walk. Try this one-minute stovepipe exercise. Is there any way to make our legs thin quickly? Try this one-minute stovepipe exercise. Thin the whole thigh: stand at attention and put your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim to do it three times with 10 second, and then accelerate after you get used to it. Inside of thin thigh: Starting from standing at attention, step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). The initial goal is 10 seconds to do 10 times, and then accelerate after getting used to it. Outside of thin thighs: stand at attention. Lift your right foot to the right and your left hand to the left. At this point, pay attention to the balance of the body, and the trick is to work hard on the legs. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. Get used to it and then accelerate. Skirts and legs are everywhere in the streets that make calves beautiful, but … I can only wear these pants, and I dare not even wear cropped pants … because … my calves are not slender. Don't worry, if your calf looks like a radish, it's not difficult to deal with. We have an idea! ● Reasons for the formation of radish 1. Hot girls who love to wear shoes that don't fit, people who often associate with platform shoes who hates the sky, or stilettos lovers who are more than five centimeters tall. 2. Standing for a long time causes poor blood circulation, resulting in poor venous return and accumulation of toxins in the lower body. 3. Incorrect exercise makes the fat and muscles connect together and gather into a meat ball on the calf. ● Simple preparation before the war Many people think that walking too much will turn into radish legs, so we should reduce leg movements. In fact, aerobic exercise such as walking, jogging and cycling is the best exercise to beautify the curve of the calf. As long as you finish with at least fifteen minutes of muscle stretching after each exercise, it is not difficult to restore muscle softness through stretching and relaxation, supplemented by moderate massage and improvement of living habits, such as reducing the frequency of wearing high heels and bidding farewell to radish legs! ● Declare war on radish ◎ Kneading and massage formula: one press, two rubs, three rubs and four beats: 1, softening fat: one leg is bent on the chest and the other leg is sitting cross-legged. Try to relax and massage from ankle to knee with your palm. 2, eliminate tension: both hands at the same time forcibly knead the calf, from bottom to top. 3, increase flexibility: use the empty palm to beat the bomb, eliminate fatigue and increase flexibility. ◎ Catch the rabbit step by step: one step is half, and the radish is half. Methods: 1. Stand on the edge of the steps or other objects more than 20 cm high (stand firm! ), hold the wall and let the heel hang. 2. Slowly lift your toes, stop at the highest point, and then put down your heels at the same speed until the lowest point. 3. Do it at least six times at a time. You can have a rest before continuing. After proficiency, you can increase the number of times according to your personal situation. ◎ You might as well try the following exercise: 1, the muscle roots of knee joint and ankle are stronger. Sit in a chair with one leg bent on the other thigh and straight. The muscles of the calf must be tense. Do it on one foot 10-20 times and practice repeatedly. You can practice in the office or at home by yourself. 2, exercise the ankle, easily remove subcutaneous fat. One hand holds the ankle, and the other hand holds the toe to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very sensitive to internode activities, and your steps will have a faint pleasure. 3. Tighten the calf muscles. Hold the chair handle or the corner of the table and straighten your ankles. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10-20 times. ● Be sure to stretch the calf muscles after exercise and do a simple stretching action: stretch back and forth after the knee touches the forehead. The calf is slightly inward. From the front, it seems to be the position of 1 point (if it is the left leg, it is equivalent to 1 1 point). Hold this position for about 8 seconds. 10 the "shortcut" to shape beautiful legs is always out of reach? No, look at the following shortcuts to beautiful legs, and you will find that it is not difficult to want beautiful legs. 1, leg massage slimming salt Buy special slimming salt from the market. If not, use coarse edible salt. Massage your ankles and calves repeatedly with a little salt every time you take a bath to avoid pain. The time of each massage is about 15 to 20 minutes. After massage, soak in hot water for a few minutes, and then wash. It would be better if you could massage your feet with a knee-deep bath bucket. 2. When taking a bath or soaking feet alternately with hot and cold water, first soak them in hot water at 38-48 degrees Celsius for 5-10 minutes. When the body temperature gradually rises to 38 degrees Celsius, the human body begins to sweat. Then shower or soak in cold water for 3 to 12 minutes to reduce the skin temperature by 8 to 16 degrees Celsius. Rest 15 minutes, and repeat 2 ~ 3 times after the body temperature returns to normal. Special tips can be made two or three times a week, and the effect is obvious. But not after meals 1 hour or when you are too hungry. 3. Raise your heels with your feet together 10 times, raise your toes together 10 times, raise your feet with one foot closed 10 times, and change your feet 10 times. 4. When the toe hook is standing, one leg lifts the toe hook 10 times and changes the leg 10 times. Sit down with your legs flat and hook your toes 20 times. 5. Draw a circle with your feet. Draw a circle with one foot, clockwise and counterclockwise 10 times, and repeat the foot changing action. Sit down, straighten your legs and circle outward 10 times, and circle inward 10 times. 6. Jump in place, jump in place 10, jump in place 10. 7. Jump to the ground with your toes, and immediately lift your heel for another toe. 8. Dance gymnastics often uses toe movements to dance ballroom dancing and ballet and do stretching exercises to lose weight. 9, instrument weight loss consumption Weight loss instruments make people passively exercise and consume calories, accompanied by itchy and sore legs, like the feeling after a lot of exercise. After about 3 days, this bad feeling disappeared. The fat-dissolving slimming instrument is only suitable for parts with mild obesity. Injured skin and sunburn sensitive skin are prohibited. The fat-separating weight-reducing instrument releases alternating current similar to human body rhythm, contracts muscles, decomposes fat and promotes lymphatic detoxification. Has the function of relieving varicose veins. High cost and strict technical requirements for operators. 10, massage is the best way to lose weight, and it can be maintained after losing weight. It is safe and effective. Massage consumes local heat energy, which can be supplemented by external slimming products and body-building products, and can also be combined with leg acupoint massage. Need to choose an experienced weight loss technician. I must admit that there is a shameful component in stovepipe exercise that my boyfriend must not see, so I don't recommend doing it in front of your boyfriend. It's best to do it in the dead of night when no one bothers you. It's better to lock the door, so as not to rush in suddenly and see your squatting posture, but it's embarrassing. 1, standing posture, hands drooping naturally, feet open 1.5 shoulder width. 2. Put your hands flat on your chest and squat at the same time, with your center of gravity on your heel, your knees slightly bent but not over your toes, and your hips pushed back. 3. Then straighten your feet and put down your hands. 4, can be repeated 50 times: seemingly simple movements, but can effectively tighten thighs, eliminate improper fat, and reshape thigh lines. Note: when doing this action, you need to tighten your abdomen to get the effect. When standing, you should also pay attention to not tilting your hips. But this action will also be very effective. He will pull the muscles at the back of your thigh and pull your hip by the way, so that the lines of your thigh and hip will become beautiful, especially the thigh will become strong, but I believe stupid girls will make mistakes. A person "Oh, just squat down!" In fact, when you squat down, it is very subtle. You have to push your ass back. There is only one trick, that is, imagine yourself as a baboon squatting and solve all the face problems. When you look in the mirror, you will think, "Mom, why am I so embarrassed!" " Then you may have done the right thing. Summer is coming, when you look at other people's strong arms naked, but you can only hide your two arms in your sleeves, it's really not a taste in your heart! Here are three simple thin arm tips. As long as you persist for more than two weeks, you can lose the fat on your arm and exercise a little strong arm muscles. Then don't forget to buy a sleeveless dress and come to Xiu Xiu for your beautiful arms! The first thin arm recipe: 1. Take a dumbbell or a bottle filled with water (or sand) and straighten it from front to back. Remember to do this next to your ear. 2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately. The second secret recipe of thin arm: the right arm is extended high, the left scapula bends backward, the left hand presses the joint of the right arm, touches the left scapula, then extends high, and changes sides. This action is done 20 times a day. If you feel sore from the beginning, it means you have moved to that part. The third measure of thin arms: 1. Stand with your hands straight forward and your feet shoulder width apart. 2. Draw a circle with both hands and draw a circle outward for 20 times. 3. Draw a circle inward 20 times. 4. Don't draw too big a circle, use the strength of your arm, not your palm. There are no ugly women in the world, only lazy women! As long as you keep exercising, having beautiful arms is not a dream! But before doing these actions, don't forget to do warm-up exercises first, otherwise there will be sports injuries. Let's say goodbye to girls and fat legs forever. Some girls must always say that their legs are thick, but they can't lose much or much. Then it depends on the causes of thick legs and the methods of exercise. Leg obesity has both congenital and acquired factors. The slow metabolism and the accumulation of hungry fat are the important factors to form fat legs! In order to make thighs firm and slender, it is necessary to combine weight-bearing training with itching training (spinning, running, etc.). ) to improve the blood circulation of the legs, increase the number of capillaries open, and improve the metabolic rate. The excess fat in the legs is consumed, and the legs are naturally beautiful! The following is the exercise method of beautiful legs. Girls with thick legs can try: 1, recumbent squat machine, and exercise different leg muscle groups according to different leg positions to achieve the effect of beautiful legs and hips. 2. Squatting behind the barbell is a good training option without bedding. 3, prone leg bending, exercise biceps femoris. Make the outline of the back of the thigh more beautiful. 4, straight legs are hard to pull. This is the best choice when there is no supine leg bending. 5. Sit with your legs bent. Isolate quadriceps femoris to make the front part of thigh more stylish. 6. Step forward. It is one of the best actions for female friends to close their hips and legs! This action can be done at the end. Training frequency: In order to reduce leg fat, you must practice three times a week, that is, once every other day. Intermittent time: the interval between groups is 30-60 seconds, which should not exceed 1 minute, so as to maintain a faster heart rate and help burn fat. Suggestion: In addition to strengthening itchy exercise, upper limb exercise should also be carried out simultaneously, so as to make the body develop harmoniously! Diet: Pay attention to every girl! ! ! Don't go on a diet while doing intensive training! It is right to eat less greasy, high-fat and high-cholesterol food, but never eat little or nothing! You know, carbohydrates in food help to burn fat during exercise. Without its help, fat consumption is very small! Dieting is also easy to cause obesity after exercise! So as long as you are exercising, don't go on an excessive diet. Ok, finally, I wish Tianxing and all her female friends have charming hip lines and beautiful legs! 10 dietary tips help you lose weight while eating. When it comes to weight loss, everyone has a set of weight loss bible, such as: no noodles and no meat, only eating lunch and breakfast twice a day will make you thin, and you will succeed as long as you don't eat anything …, but these are the wrong ideas of many dieters. Maybe blindly teaching you to eat less or not eating certain foods can really make you lose weight in a short time, but the process of losing weight will also make you "miserable", such as apple diet and boiled chicken diet. Seeing apples and chicken will definitely make you sick, and when you return to normal diet, your weight will swell like a balloon, which is undoubtedly not worth the loss! "4+2" Fast Weight Loss-a training guide for thin beauty. This method follows a simple weight loss method, four days of devil's strong weight loss+two days of soothing plastic regression! ! ! Let you lose 6- 12 kg! ! The theme ingredients are French steamed buns, Pampan and Dali Garden, because French steamed buns use sugar; The amount does not exceed 10%, and the oil does not exceed 6%, but it can achieve satiety and nutrition. protein and 18 are rich in essential amino acids and vitamins. Yeast powder added to bread is a natural flavoring agent with high nutritional value. There are tomatoes, apples, oranges and other fruits! ! 1 Remember that you can only eat three meals a day. If you are hungry, you can drink some honey water, but don't eat too much. If it really doesn't work, eat fruits such as tomatoes and apples. The first morning: 1 French bun, 1 apple, 100ml milk: 1 French bun, 1 tomato, 1 banana; Followed by 1 French buns and 1 oranges. ! ! Drink honey water every day! ! ! Drink it immediately after lunch and dinner, and get twice the result with half the effort! ! ! Also, be sure to cooperate with a small exercise. On the morning of the fifth day: milk 100ml+ 3 pieces of dried bean curd 10: 00, a cucumber lunch: half a bowl of rice, cold shredded carrots 100g, chicken feet with pickled peppers 1 piece 15:00, and a bowl of sesame. Yogurt 100ml On the morning of the sixth day: French buns 1, soybean milk 100ml 10:00, four lunches of almonds or pine nuts: half a bowl of millet porridge, one lettuce, seaweed soup 15:00. ! ! Use it once every two weeks, and the effect will exceed your imagination! ! 1. Carrots and tomatoes Drinking materials: 50g carrots, tomatoes 1 piece, half a cup of yogurt, lemon juice 1 teaspoon. Practice: 1. Wash carrots and cut into pieces. Tomatoes are pedicled, washed and cut into combs for later use. 2. Put carrots and tomatoes into a juicer, crush them at high speed, pour the juice into a glass, and add yogurt and lemon juice to taste. How to lose weight: having breakfast every morning is not only delicious, but also super slimming. 2. Boiled carrots: 1, 2 carrots. Practice: 1. Wash and slice carrots. 2. Pour two bowls of water into the pot, then add carrot slices and cook over medium heat until the carrot slices are soft. Slimming method: drink carrots and soup together on an empty stomach every morning, and eat as usual for lunch and dinner. If you want to continue to lose weight and take it every other week, you will definitely achieve the expected goal of MM. 3, freshly squeezed carrot juice material: 2 carrots. Practice: 1. Wash carrots and cut them into round pieces. 2. Put the cut carrots into the juicer until the sticky carrot paste is squeezed out. How to lose weight: drink carrot juice 1~2 times before meals every day. You don't have to control your diet. As long as you have perseverance for one month, you can easily lose weight 10 kg.