Nine effective ways to lose weight at home: 1, bend your legs and abdomen.
Keep your upper body still, put your hands on your sides and bend your legs and abdomen. When your legs are down, your legs are straight, but your feet don't touch the ground. Use abdominal control. Each group 15, ***3 groups, rest for 30-40 seconds. Do it three times a week and once every other day. Every beat of the movement will make the navel close to the middle, thus making the lower abdomen flat day by day.
2, knee to chest
Slowly pull your knees toward your chest until you feel the tension on the back of your thighs and calves. Hold this position for a few seconds, then relax and repeat, doing only one leg at a time.
Step 3 spread your legs and stand up straight
When ironing clothes, cooking, arranging flowers, etc., it is also an exercise to spread your legs and stand up straight.
4. Lie down and turn your knees
When you wake up, put your body on your side, put your hands under your head, and then slowly roll up your knees, which can make your muscles elastic and relieve the tension in your back. If you want to strengthen the abdomen and front neck, you may wish to straighten your legs, lie on your back, put your hands flat on your sides, and hold your head high for 5 seconds. 10 times.
5, the whole body is moving.
When doing indoor cleaning, if you only have a broom, mop or vacuum cleaner in your hand, don't just move your arms. You should integrate your whole body into the movement, and let your ankles, hips and knees move together.
Step 6 stand on tiptoe
When you swing from a height, you can stand on tiptoe and stretch your whole body as much as possible to strengthen the muscles of thighs, calves and buttocks.
7. Toe on the ground
Lie flat with your thighs bent at a right angle of 90 degrees and your calves parallel to the ground. Hands naturally lie flat on your sides, palms down. The upper body is tight and the back is close to the floor.
Inhale, lower the left leg in two parts, starting from the buttocks only, and the toes will touch the ground (toes can't really touch the ground). Exhale, return the leg to the starting position in two parts, and then change the right leg to do the same action. This way, the legs alternate, and each leg does 12 times.
8, supine alternate
Put your hands behind your neck, bend your legs, and then push out one leg alternately. Push out the leg at a certain distance from the ground, but not too high, don't touch the ground with your feet, and then the other side. One elbow should be as close as possible to the knee joint when the other leg flexes. Control with lateral abdominal muscles. Kick each leg 15 times, ***3 groups.
9. Walk with your abdomen closed
When you inhale, your stomach bulges. When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, and smooth airflow. When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm.
Safe and fast weight loss skills 1, eat within 1 hour after waking up in the morning.
It is said that researchers at Harvard University found that eating within 1 hour after waking up in the morning can help you lose at least 10 Jin effortlessly within one year. At the same time, because this practice will not make you give up the idea of eating, nor will it make you escape from your favorite food, the sense of urgency, anxiety and depression caused by weight loss will also be reduced by 75%.
In addition, eating breakfast can help the human body quickly stabilize blood sugar, stabilize the high-speed metabolic rate at night, help the muscle tissue that consumes calories grow rapidly, and reduce the production of stress hormone cortisone (a hormone that can increase abdominal fat).
I think it's an exaggeration to lose so much weight, but when I control my breakfast within an hour now, don't talk about gaining weight, even if I eat something greasy and high in fat.
2. Eat/kloc-0 every 3 hours, and you can eat 5 meals a day.
If you rest at home and have no entertainment, I think you might as well try to make a diet schedule, such as: eating breakfast at 7 am; 10 Eat snacks and dinner; 13 for lunch; Eat snacks and dinner on 16; 19 dinner. In this way, eating/kloc-0 every 3 hours can make the body consume a certain amount of fat smoothly every week without losing muscle tissue; At the same time, it can also slow down the metabolic rate and regulate the body's desire for food and the discomfort caused by hunger.
Of course, if you eat too much, you should control the amount. You can't eat five meals a day and three chicken legs at a time. On the contrary, if you drink porridge five times a day, there is absolutely no problem.
3. People subconsciously want to eat in their spare time.
Don't forget, at this time, have a cup of tea or stand up and relax your limbs, so as to eliminate the desire to eat. Don't grab anything to eat, especially on holidays. There are many snacks at home, but you can eat them properly. When you want to eat, look at slim beautiful women and bloated women to eliminate the desire to eat.
Ten misunderstandings of slimming 1, eat more spicy food.
Eating Chili should be combined with the local climate characteristics. The climate in the south is humid and cold, and peppers are needed to supplement the body. But the weather in most parts of the north is dry, which is not suitable for eating spicy food for a long time. Eat spicy food to lose weight, which will affect the stomach for a long time, leading to stomach pain and even gastric bleeding. Eating too much irritating food can also make the skin rough and even acne, so be careful.
2. Only bring fat? Insulation? In order to get a slim figure.
Fatty foods are not easy to digest, which can reduce the intake of starchy foods and snacks and play a positive role in losing weight. In addition, the fat in food will not be quickly converted into fat and stored in the body, and the decomposition of fat can inhibit the synthesis of fat in the body to some extent. Therefore, eating the right amount of fat not only does not affect the body shape, but also has many benefits for bodybuilding.
3. Eating watermelon can make the more the better.
Most fruits are better for losing weight than meat and staple food, but watermelons and pineapples are exceptions. Because their gi value is almost the same as that of some starchy foods such as pasta and biscuits, even higher than that of meat foods, this is the key to determine whether you are easy to gain weight. The higher the sugar absorption rate of food, the easier it is to get fat. If you want to eat fruit instead of other foods, choose safer fruits, such as coconut, strawberry and grapefruit.
4, drink strong tea to increase weight loss effect
Drinking strong tea before meals will aggravate the symptoms of gastric ulcer and duodenal ulcer for people with bad stomach. Drinking strong tea after meals, tea alkaloids stimulate the central nervous system, improve human metabolic rate, promote gastric juice secretion and food digestion, but accelerate the speed of human hunger.
5. Is there any overall or partial exercise to lose weight?
First, local exercise consumes less energy, is prone to fatigue and cannot last. Second, fat energy supply is controlled by nervous and endocrine regulation, but this regulation is systemic, and excess fat can be reduced in any part without practice. But where the blood supply conditions are good and conducive to fat consumption, you can lose weight.
For example, after a period of exercise, the waistline of dieters has not decreased much, but their cheeks have lost weight, because the exercise here consumes too many calories, which will lead to a decrease in body fat, not only in the abdomen, but also in other parts.
6, fasting exercise is harmful to health.
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health.
However, according to the research of Dr. Duipa of Dallas Fitness Center, moderate exercise before meals 1-2 hours (that is, on an empty stomach), such as walking, dancing, jogging, cycling, etc., is helpful to lose weight.
This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health.
7. skip breakfast
Some people mistakenly think that skipping breakfast can reduce calorie intake, thus achieving the goal of losing weight, but they don't know that skipping breakfast is extremely harmful to the human body, unhealthy and will also affect the day's work.
8. Fixed formula
This will certainly reduce the intake of many things, but over time, it will make the body lack comprehensive nutrition, which is harmful and useless.
9. Do more exercise for 20 minutes.
If you want to eat more sweets, there is nothing wrong with extending aerobic exercise time occasionally, but if it becomes a habit; The result can only be harmful. If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue.
When the body can't adapt to training, it is difficult to achieve the goal of reducing fat, because overtraining will lead to excessive secretion of catabolic hormones and attach to muscles, making it impossible to synthesize them.
10, drink coffee to lose weight