(1) Dumbbell Squat or Semi-Squat: Hold the dumbbell with both hands, lift your shoulders horizontally or droop naturally, and slowly squat or semi-squat to stand up. This exercise can exercise leg lines.
(2) Kick before sitting: Sit in a chair, hold your chest out, put your legs together and slowly kick your legs down. When doing so, increase the appropriate resistance to your calves and bind a proper amount of heavy objects.
(3) Running in the water: The resistance of water will make the legs move more laboriously, but it won't bear a big impact like running on the ground.
: popular suggestions for losing weight quickly
1, be sure to strengthen your confidence, don't listen to other people's gossip easily, and make it clear that losing weight is for your own health, and of course it can also bring you a beautiful figure. Whenever you waver, you should think, "My heart is overloaded". "I am often out of breath", "The doctor warned me that I must lose weight" and so on. Really unswervingly adopt a scientific attitude and implement your weight loss plan step by step.
2, don't weigh yourself every day, it will give people an illusion, as if you lose weight slowly. It is best to weigh it once a week or once a month, use the scale regularly and wear the same amount of clothes.
3. Let others know that you are losing weight and announce your weight loss goal in public. This can create an external pressure to urge yourself not to give up, and it is much more convenient to refuse chocolate or dessert.
It's best to find several partners to implement your own weight loss plan together. They can supervise and encourage each other, learn from the success of their peers, and be determined to lose weight.
5. Record the daily diet and exercise, check the plan, find the gap in time, sum up the experience and lessons, improve the weight loss efficiency and consolidate the weight loss results.
Teach you how to lose weight without losing your chest.
It is every woman's wish to lose weight successfully without "shrinking" breasts. However, how can there be such a perfect thing in reality? Chest cells are mainly fat. After losing weight, the fat is reduced and the chest will naturally shrink.
The expedient measure is to exercise the chest muscles to make the chest stronger. The following two models can exercise chest muscles and tighten arm lines at the same time, killing two birds with one stone.
Simple weight lifting
1. Lie on the ground and bend your knees.
2. Hold dumb poison in both hands and extend it to both sides. Elbow slightly bent, about four inches from the ground.
3. Slowly lift the dumb poison and exhale.
4. Slowly put down the dumb poison and inhale.
5. Repeat the action 3 and 40 times.
Changes in palm pressure
1. Kneel on the ground.
2. Bend forward and put your hands on the ground. The distance between hands is approximately equal to the shoulder width.
3. Keep your back straight and your hips tight.
4. Bend your arms slowly and rest your chest on the ground.
5. When you reach the bottom point, slowly push your body up and return to its original position.
6. Repeat the action 4 and 50 times.
: seven kinds of weight loss destroyers
Bright colors Seeing green vegetables, bright red tomato juice and pink ice cream can not help but arouse people's appetite. Warm colors like red, orange and bright yellow can stimulate your mood and appetite, so you will eat more.
Although we can't turn a blind eye to these colors, if we know them, we can use them as a sign of "braking".
Fast-paced music research shows that people who listen to fast-paced music eat several more spoonfuls per minute (5 spoonfuls on average) than those who listen to slow-paced music or don't listen to music (3 ~ 4 spoonfuls on average). So if you like listening to music while eating, choose some soothing and comfortable light music.
Lack of sleep When you don't get enough sleep, your appetite will increase. This may be because when you don't get enough sleep and have to wake up, you will feel bored and anxious. Eating is regarded as a comfort and companionship. So, don't use high-calorie food as a reward after you burn the midnight oil.
According to research, other people at the dinner table have a great influence on how much you finally eat. Eating with others consumes an average of 44% more calories than eating alone, and the increase rate increases with the increase of the number of people eating, whether at home or in restaurants, or at breakfast, lunch or dinner. So know how to control yourself when eating.
Too many choices When we see rows of foods with different colors, tastes, shapes and patterns, there will be a natural impulse in our bodies, which will lead us to eat more.
So, for the sake of your figure, eat less buffet. If this is inevitable, try to put more vegetables and fruits on your plate to leave less room for meat, pizza and bread.
Seasonal changes Most people consume an average of 220 calories a day in autumn than in spring, which is also prone to hunger. So, don't give up losing weight in autumn. When seasonal stimulation comes, increasing exercise is a successful countermeasure.
Women in menstrual cycle will feel more and more hungry within two weeks after ovulation. At this time, with the increase of progesterone secretion, the body burns calories faster, but this cannot be a reason for you to eat and drink.
So when you have a particularly strong appetite on a certain day in a month, don't blame yourself too much, just add a little, but you can avoid losing control and dieting completely.
Overcome annoying lower body obesity
There are two kinds of obesity in the lower body. One is that the buttocks and thighs suddenly become fat below the waist, which is called pear shape. The other is a fat bottle-shaped figure from waist to calf. Lower body obesity is related to female physique and race. Compared with westerners, the proportion of legs of orientals is relatively short, and the same fat accumulates in the lower body, which is easy to produce obesity in the lower body; In addition, the pelvis of oriental women is relatively wide, so fat meat is like clothes hanging on a wide hanger, causing obesity in the lower body.
From the perspective of organizational structure, pear shape belongs to obvious deep fat accumulation, which is particularly easy for women to produce after childbirth. And all obese bottle-shaped bodies gradually appear in adolescence. To change the "pear-shaped" and "bottle-shaped" figure, we should not only adhere to the new concept of "four less and one more" (less frying, less oil soup, less fat, less sauce and more fruits and vegetables), but also mobilize our waist, abdomen and legs, so that we can not only exercise, but also partially shape ourselves!
Whether you are waiting for a bus or going out, you can use traffic lights, or wait for a bus at a bus stop or platform, and do the following small gymnastics, which is simple and stovepipe.
Stand at attention, lift any foot, cross inward, and gently press the inner thigh;
Hold 10 second, and then switch to the other leg;
Note: Pay attention to the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post.
One-minute stovepipe exercise
Is there any way to make our legs thin quickly and make others envy and hate? Let's try this one-minute stovepipe exercise.
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees,
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 at 1O seconds for three times, and then accelerate after you get used to it.
Inner side of thin thigh
Starting from the posture of standing at attention, take a 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). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up.
Lateral thin thigh
Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.
Skinny leg absolute plan
Thin the whole thigh
Stand at attention with 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.
Inner side of thin thigh
Starting from the posture of standing at attention, take a 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). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up.
Internal and external measurement of thin thighs
Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.
Skinny legs only take a minute.
Is there any way to make our legs thin quickly? Let's try 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. Start with 10 second for three times, and then accelerate after getting used to it.
Inside the thin thigh: stand at attention, step forward with your right foot, bend your knees slightly, put your hands on your waist, and exchange your left and right feet when jumping. Aim at 10 times within 10 second, and then accelerate.
Outside the thin thigh: raise your right foot straight to the right and your left hand straight to the left. At this time, pay attention to the balance of your body and work hard on your legs. Do the same action on the other side for about two seconds.
Unique cheats of stovepipe
1, the easiest way to stovepipe is to put your knees together and press gently, and you can do it five or six times quickly! Note that you don't need to hold your breath when doing this action.
2, this action is very effective for beautifying the curve of the calf. Lie flat on the ground, put your hands on your sides, straighten and tighten your legs, alternately exercise your instep for 20-30 times, then take a short rest and repeat twice.
3. Find a chair with a back to sit up straight, lift one leg, stop in the air, and then put your hands on your thighs and knees. Although it is very tiring to do, you must insist on it in order to wear a mini skirt.
4. Sit in a chair, hold your chest out, cross your legs and land on your toes. The upper leg presses down hard and the lower leg pushes up hard. After about 10 second, do the same thing again 10 second, 2-3 times. You don't have to hold your breath to do this action.
This is what ballerinas often do. One leg is 90 degrees forward, the instep is stretched straight, and then slowly moves sideways, and each leg is done 20 times. Sticking to this action can not only thin legs, but also be symmetrical.
◆ Small secret recipe
Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.
======================================
Simple method of removing small belly
Do housework and abdomen.
Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.
Coarse salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.
Buy several bags of raw salt in the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.
If your skin is sensitive, you must remember to use a thinner "bath salt".
massage
This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.
Abdominal contraction walking
First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; 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, smooth airflow and increase vital capacity.
When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.