1, go on a diet to lose weight
1, an egg
Don't forget to eat an egg for breakfast, it won't make you fat, but it will also make you energetic; Much better than food like bagels. A recent study shows that protein and other nutrients in eggs can maintain blood sugar level well. Eating an egg for breakfast can make you eat a lot more calories every day. Stick to it and you will lose weight before you know it.
Step 2 open almonds
Many obese people are inseparable from snacks, so how to lose weight? Try nuts. Eat more nuts as snacks, not your other snacks. This small method can also reduce the amount of staple food. An almond and a fruit are rich in fiber and vitamins, which is a good choice for you to lose weight healthily.
3, low-fat yogurt
Yogurt is a favorite of many people and a good helper to lose weight. Low-fat yogurt is also very common, and there are many fat-free yogurt on the market now. But taste and low fat are irresistible to people who lose weight. Then you can choose fruit yogurt to make it easier for you to lose weight and stick to healthy and delicious food.
Step 4 bake potatoes
Many people say that potatoes are low in carbohydrates and cannot lose weight. Actually, it's not. Want a good weight loss plan, all kinds of nutrients are indispensable, even low-carbohydrate potatoes are indispensable. Baked potatoes are not high in calories. Have one for dinner, plus some fruits and vegetables. A delicious dinner, low in fat, low in calories, high in fiber and rich in nutrition.
2. Fast fat burning exercise
Action 1: Hip lift in standing position (20 times left and right)
Target muscle: gluteus maximus
Move: stand with your stomach in, contract your hip muscles, stretch one leg backward, and repeat the next time after a short pause at the highest point. Practice one side, then practice the other.
Note: Always keep your abdomen tight during exercise, and avoid shaking your waist when your legs stretch backwards.
Action 2: arrow squat (10 times or so)
Target muscles: quadriceps femoris and hamstring.
Action: Stand back and forth with your feet apart, tighten your abdomen and squat at a constant speed. Practice on one side and practice on the other.
Note: when squatting, avoid the knees of the front legs exceeding the toes, keep the thighs and calves at 90 degrees when the body is at the lowest point, keep the trunk upright, and slightly abdomen the whole time.
Action 3: Rowing by hand (20 times)
Target muscles: flexibility of latissimus dorsi and shoulder and arm.
Action: Hold your chest and abdomen, raise your hands horizontally, and row your hands to the back of your body along both sides.
Note: Keep your hands close to your chest and diaphragm, and abdomen. Keep breathing smoothly during the movement.
Action 4: Stretching with both arms (20 times)
Target muscle: pectoralis major
Action: Stand with your feet shoulder width apart, fold your arms to both sides, bend 90 degrees in front of your chest, and then extend upward.
Note: Don't spread your elbows when exercising. Stretch up as high as possible. Never separate your elbows for the height of upward stretching, so you can't exercise your chest muscles.
Action 5: Side lift with bare hands (20 times)
Target muscle: deltoid middle bundle (shoulder)
Let's move: stand with your chest out and abdomen in, make fists with your hands and put your arms at your sides. Do side lifts and repeat 20 times.
Note: avoid shrugging, hold your chest out, hold your head up and abdomen in, and move your arms up and down in a controlled way.
Action 6: Stand and turn (10 times or so)
Target muscle: deep muscle of waist and abdomen.
Move: Keep your feet shoulder-width apart and cross your arms on your chest. Turn the upper body horizontally to the shoulder line perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.
Be careful: chest out, head up and abdomen in. Avoid inertia, move slowly and controlled, and carefully experience the process of stretching and contracting abdominal muscles.
Action 7: Roll the abdomen on the mat (20 times)
Target muscle: rectus abdominis
Action: lie on your back, put your hands on your side shoulders, slightly retract your jaw, and complete the belly roll. Repeat 20 times.
Note: Always keep breathing smoothly, avoid excessive increase of abdominal pressure, and put your hands on the opposite shoulder to enhance the stability of your movements.
Action 8: Stretch (10 times or so)
Target muscles: Stretch back muscles.
Move: Stand back and forth with your feet and your right hand above your head. If you want to bend your right side, stretch the muscles of your left back.
Caution: Pay attention to stand firm and control the stability of your body. Don't swing back and forth.
Advice to Bian Xiao: Competition is a good stimulus. You can use your lunch break to invite colleagues to do 20 minutes of fast fat burning exercise and weigh them regularly to see who has the better slimming effect, so as to motivate yourself to slim down to the end.